171023

Jesse Training Plan

Training Plan for Monday, October 23th, 2017:

Wod with Class:
4 Rounds:
500M row
15 Deadlift 135/95-lb
12 Front Rack Lunge
9 Shoulder-2-Overhead

Conditioning:
3 Min to complete:
50 Cal Assault Bike
—Then:
3 Min:
Max Reps Bar Muscle-Ups

Snatch EMOM:
3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*1 minute rest in-between sets

OHS, Wide-Grip Strict Pull-Up, Sumo Deadlift:
2 x 5*

*For each of the lifts, choose a beginning weight between 60-75% 1RM. We are going to be hitting these lifts every day, so don’t get too hung up on weights and percentages. Remember the goals of this program: Train as Heavy as Possible, Train as Often as possible, Train as Fresh as possible.

171020

Jesse Training Plan

Training Plan for Friday, October 20th, 2017:

Wod with Class:
3 Rounds
12 BackSquats @ 225/155, or 65% 1RM
800M Run, or 1k Row

Front Squat, Weighted Pull-Up, Strict Press, Bent-Over Row:
2 x 5*

*Today the weights should start to feel light and easy compared to how the same weights felt two weeks ago!

Gymnastics Conditioning:
10 min EMOM:
50% Max Set C2B

Conditioning:
10 Rounds:
5 Deficit HSPU*
10 GHR

*Increase Deficit each round

171019

Jesse Training Plan

Training Plan for Thursday, October 19th, 2017:

Wod With Class:
20 min AMRAP:
5 Power Clean*
10 Cal Row, or Bike
15 Bench @ 115/85, or 50% 1RM

*Begin at 55% 1RM, add 5% each round

Conditioning:
4 Rounds:
24 yard OH Walking Lunge
12 Sumo Dealidft
6 Hang Squat Clean & Jerk

Men: 2 x 53-lb KBs
Women 2 x 35-lb KBs

171018

Jesse Training Plan

Training Plan for Wednesday, October 18th, 2017:

Wod With Class:
For Time*:
1 Legless Rope Climb**
10 GHD Sit-Up, or Weighted Abmat Sit-Up
200 M Run
2 Legless Rope Climb
10 GHD Sit-Up
200 M Run
3 Legless Rope Climb
10 GHD Sit-Up
200 M Run
2 Legless Rope Climb
10 GHD Sit-Up
200 M Run
1 Legless Rope Climb
10 GHD Sit-Up
200 M Run

*Wear a weight Vest 20/14-lb

Front Squat, Weighted Pull-Up, Strict Press, Bent-Over Row:
1 x 10*

*Go really light and just enjoy ten reps. It can be as light as 40% of max. Just use the movement to unwind after the previous day’s heavy attempts.

Conditioning:
5 Rounds:
10 Good Morning @ 35% 1RM Backsquat
50 ft. Plate Pinch Walk

171017

Jesse Training Plan

Training Plan for Tuesday, October 17th, 2017:

Wod with Class:
1 Mile Run
20 Toes-2-Bar
30 HSPU*
40 Burpee
100/70 Cal Row, Or Bike
40 Burpee
30 HSPU
20 Toes-2-Bar
1 Mile Run

Front Squat, Weighted Pull-Up, Strict Press, Bent-Over Row:
6 x 1*

*You’ll do six singles, adding weight each rep. It can be 5 pounds or 50, depending on how each single feels. It’s not a max effort on the last set; it’s just the sixth single. If the loads feel heavy, just add five pounds. If the bar is flying, add more.

171015

Jesse Training Plan

Training Plan for Monday, October 16th, 2017:

Wod with Class:

“15.3”

14 min AMRAP:
7 Muscle-Up
50 Wallball
100 Dubz

Conditioning:
3 Rounds:
25/20 Cal Bike
3 Legless Rope Climb

Front Squat, Weighted Pull-Up, Strict Press, Bent-Over Row:
2 x 5*

*After a day of rest, the lifting today should feel easy and that’s how it should be. Get the reps in.

Midline Stability:
5 Rounds:
12 G.H.R.
12 Side-Plank Reach Through (Each side)

Power Clean EMOM:
3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets

171013

Jesse Training Plan

Training Plan for Friday, October 13th, 2017:

Wod with Class:
“15.5”
27-21-15-9:
Calorie Row
Thruster 95/65-lb

Front Squat, Weighted Pull-Up, Strict Press, Bent-Over Row:
2 x 5*

*The load on the bar depends on how you feel. If the effort feels easy and light, “nudge” the load up. Here’s the secret (again): The goal of this program is to gently raise your efforts (load) on the easy days so that the bar feels light.

If you start out lifting a weight, say 205 at one effort level, and in a few weeks you’re lifting 245 at the same perceived effort and speed, you’re definitely stronger.

171012

Jesse Training Plan

Training Plan for Thursday, October 12th, 2017:

Wod with Class:
Split Jerk EMOM:
3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets

Conditioning:
7 Rounds:
7 Weighted GHD Sit-Up
7 Strict Muscle-Up
7 Deficit HSPU

171011

Jesse Training Plan

Training Plan for Wednesday, October 11th, 2017:

Wod with Class:
400M Run
21 Deadlift 225/155-lb, or 55% 1RM
400M Run
15 Deadlift
400M Run
9 Deadlift
400M Farmer’s Carry 53/35-lb

Front Squat, Weighted Pull-Up, Strict Press, Bent-Over Row:
5/3/2*

*Begin with the 5-rep number from the usual 2 x 5 workout. Then add some weight for three reps, and finally add some weight for two reps. Be sure to get the double.

Most people on this program find that this workout is the test for how things are progressing. The weights should begin to fly up on the double. That’s good, but stop there.

Remember, this is a long-term approach to getting strong. Don’t keep testing yourself.

Midline & Grip:
7 Rounds:
5 Shovel Deadlift (each side)
7 Fat-Grip Pull-Up
5 G.H.R.

171010

Jesse Training Plan

Training Plan for Tuesday, October 10th, 2017:

Wod with Class:
12-9-6-3:
Bar Muscle-Up
S2OH

*Pick Your Poison:
• If you want to get stronger: choose 65% for your S2OH
• If you want to focus more on your gymnastics: choose 50% for your S2OH

Front Squat, Weighted Pull-Up, Strict Press, Bent-Over Row:
2 x 5*

*Never miss a rep. In fact, never even get close to struggling. Go as light as you need to go. It’s going to seem easy. When the weights feel light, simply add more weight.

Conditioning:
5 Rounds (20 min cap)*:
200M Run
2 Pegboard Ascent
50 ft. Handstand Walk