170519

Jesse Training Plan

Training Plan WOD for Friday, May 19th, 2017:

Wod with Class:
20 min AMRAP:
Run 400 meters
20 GHD sit-ups
10 Chest-2-Bar

Gymnastics Progression:
5 Rounds:
60 ft. Handstand Walk
Band-Assisted Back Lever

POWER SNATCH
3×1 at 85% of your 1RM Snatch

BACK SQUAT
3×3 at 80% of your 1RM Back Squat

170518

Jesse Training Plan

Training Plan WOD for Thursday, May 18th, 2017:

Wod with Class:
“Holleyman”

30 rounds for time (30 min cap):
5 Wall ball shots, 20/14 pound ball
3 Handstand push-ups
1 Power clean 225/155, or 70% 1RM

POWER CLEAN + HANG CLEAN (PAUSE)
4×1 at 70% of your 1RM Clean & Jerk.
*Increase 2.5-5kg/week

PAUSE SQUATS
4×3 at 80% of your 1RM Back Squat.
* Increase 5-10kg/week

CLEAN HIGH PULLS
4×3 at 90% of your 1RM Clean & Jerk.
*Increase 2.5-5kg/week

170517

Jesse Training Plan

Training Plan Wod for Wednesday, May 17th, 2017:

Gymnastics Progression:
10 min EMOM, Alt:
Toes-2-Bar
Arch Rock

SNATCH
5×1 at 90% of your 1RM Snatch

BTN SPLIT JERK
3×1 @ 90% of your 1RM Clean & Jerk

FRONT SQUAT
4 x 2 @ 80% 1RM*
*Increase 2.5-5kg

170516

Jesse Training Plan

Training Plan WOD for Tuesday, May 16th, 2017

50 Box jump 24/20
50 Jumping pull-ups
50 Kettlebell swings, 35/26-lb
50 Steps Walking Lunge
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Gymnastics Progression:
Gym. Progression (Week 8):
5 Rounds:
Max Strict HSPU
Max L-Sit

HIGH HANG CLEAN
4 x 1 at 80% of your 1RM Clean & Jerk

SNATCH HIGH PULL + 2 LOW HANG HIGH PULLS
4 x 1 at 75% of your 1RM Snatch.
*Increase 2.5-5kg/week

170515

Jesse Training Plan

Training Plan WOD for Monday, May 15th, 2017:

Wod with Class:
21-15-9
Muscle-Up
Single Arm DB OHS

Midline Stability:
7 Rounds, Alt. E2MOM:
• Sled Pull (Use fat rope. 6/8 plates.)
• SandBag Bear Hug x 1 min

CHINESE SNATCH PULL+HANG SNATCH
(Video)
5 x 1 at 70% of your 1RM Snatch.
*Increase 2.5-5kg/week

BACK SQUAT
Week 3
4×2 @ 80% 1RM

2 PUSH PRESSES + PUSH JERK
4 x 1 at 55% of your 1RM Clean & Jerk.
*2.5-5kg increase/week

170513

Jesse Training Plan

Training Plan Wod for Friday, May 13th, 2017:

Wod with class:
30 / 25 cal. bike
20 burpee box jump-overs
10 sandbag cleans

Gymnastics Progression:
5 Rounds E2MOM:
Max Weighted Handstand Hold 40/24#

POWER SNATCH
4×2 at 75% of your 1RM Snatch

BACK SQUAT
4×3 at 75% of your 1RM Back Squat”

170511

Jesse Training Plan

Training Plan WOD for Thursday, May 11th, 2017:

Wod with Class:
For time (20 min cap):
100 ft. Single Arm Dumbbell Lunge
100 Dubz
50 WallBall 30/20-lb
10 Rope Climb
50 WallBall
100 Dubz
100 ft. Single Arm Dumbbell Lunge

Gymnastics Progression:
10 min EMOM, Alt:
Strict HSPU
Hollow Rock

POWER CLEAN + HANG CLEAN (PAUSE)
4×1 at 70% of your 1RM Clean & Jerk.
*Increase 2.5-5kg/week

PAUSE SQUATS
4×3 at 80% of your 1RM Back Squat.
* Increase 5-10kg/week

CLEAN HIGH PULLS
4×3 at 90% of your 1RM Clean & Jerk.
*Increase 2.5-5kg/week”

170510

Jesse Training Plan


Training Plan Wod for Wednesday, May 10th, 2017:

Wod with Class:
60′ Handstand Walk
10 T2B
10 Deadlift 70% 1RM
60′ Handstand Walk
12 T2B
12 Deadlift 70% 1RM
60′ Handstand Walk
14 T2B
14 Deadlift 70% 1RM
60′ Handstand Walk
16 T2B
16 Deadlift 70% 1RM

SNATCH
6×1 at 85% of your 1RM Snatch

BTN SPLIT JERK
3×2 @ 85% of your 1RM Clean & Jerk

FRONT SQUAT
4 x 2 @ 80% 1RM*
*Increase 2.5-5kg

170509

Jesse Training Plan

Training Plan WOD for Tuesday, May 9th, 2017:

Wod with Class:
21-15-9
Dumbbell Snatch 70/50-lb
Ring Dip

Midline Stability:
5 Rounds:
5 Single Arm DB Strict Press tempo: 70×1 (each side)
Max L-Sit

HIGH HANG CLEAN
4 x 1 at 80% of your 1RM Clean & Jerk

SNATCH HIGH PULL + 2 LOW HANG HIGH PULLS
4 x 1 at 75% of your 1RM Snatch.
*Increase 2.5-5kg/week

170508

Jesse Training Plan

Training Plan WOD for Monday, May 8th, 2017:

Wod with Class:
For Time, w/weight Vest:
1200M Run
Then, 12 Rounds:
4 Strict Handstand Push-Up
8 Chest-2-Bar
12 Air Squat

Gymnastics Progression:
10 min EMOM, Alt:
Kipping Ring Muscle-Up*
Side-Plank Reach Through**

*Add load to increase stimulus.
**Setup Band across J-Hooks to increase stimulus.

10 min EMOM, Alt:
Kipping Ring Muscle-Up
Handstand Walk

CHINESE SNATCH PULL+HANG SNATCH
(Video)
5 x 1 at 70% of your 1RM Snatch.
*Increase 2.5-5kg/week

BACK SQUAT, Week 2
4×3 at 75% of your 1RM

2 PUSH PRESSES + PUSH JERK
4 x 1 at 55% of your 1RM Clean & Jerk.
2.5-5kg increase/week