180130

Jesse Training Plan

Training Plan WOD For Tuesday, January 30th, 2018:

Wod With Class:
21-15-9:
Dumbbell Thruster 50/35-lb
Calorie Row, or Bike

Conditioning:
5 Rounds (for quality, 12 min cap):
C2B*
25ft. Handstand Walk

*Pick a Rep Range that is difficult but that you can maintain for all 5 rounds. If you are proficient at Chest-2-Bar, wear a weight vest; if you do not have kipping chest-2-bar, work on weighted strict pull-up; if you do not have strict pull-ups, work or progressions to work towards strict pull-ups.

Conditioning:
18 min EMOM, alt:
• Deficit HSPU
• Cal Bike
• Rest

*Try to maintain the same reps as last week for 1 more round.

180129

Jesse Training Plan

Training Plan WOD For Monday, January 29th, 2018:

Wod With Class:
15 minutes EMOM*:
3 Deadlift
2 Clean
1 Jerk

*Build to 65-70% 1RM Clean & Jerk. Stay at this weight for all 15 rounds. Maintain good positions, tight corners, & fast bar speed. Pick the one thing you need to focus on to improve your technique.

Conditioning:
“13.4”

7 Min AMRAP:
3-6-9-12-15-18…
Clean & Jerk 135/95-lb
Toes-2-Bar

Conditioning:
3 Rounds:
400m Run
30 DB Box Step-Up 50/35-lb

180126

Jesse Training Plan

Training Plan WOD For Thursday, January 24th, 2018:

Wod With Class:
20 Min AMRAP:
5 Sandbag Clean 150/100-lb
10 Push-Up
15 Box Jump Over

Conditioning:
21-15-9:
Chest-2-Bar
Sumo Deadlift High Pull 115/80-lb

Rest 5 Minutes, and Repeat.

Conditioning:
5 Rounds:
10 Weighted Back-Hip Extensions
10 Weighted Dip
10 weighted Strict Pull-Up

180125

Jesse Training Plan

Training Plan WOD For Thursday, January 24th, 2018:

Wod With Class:
For Quality:
1 mile Run
50ft Handstand Walk
200m Farmer Carry 70/53-lb
50ft Handstand Walk
1 mile Run

Conditioning:
4 Rounds:
15 Weighted GHD Sit-Up
4 Pegboard Ascent

Snatch
5-3-2-1-1-1*

*Build to Today’s heavy single. If positions are tight and bar speed is good, keep going up. If positions are loose and bar speed is slow, stay lighter and work on technique.

180124

Jesse Training Plan

Training Plan WOD For Wednesday, January 24th, 2018:

Wod With Class:
Every 5 minutes for 5 Rounds:
500m Row, or 1000m bike
5 Muscle-Up*

*Tabata Scoring, record only your slowest round

Strict Pull-Up:
6 x 2*
*Build each set

Front Squat:
5-3-2-1-1-1*
*Build each set

Conditioning:
“18.0”

21-15-9:
DB Snatch 50/35-lb
Burpee over the dumbell

180123

Jesse Training Plan

Training Plan WOD For Tuesday, January 23rd, 2018:

Wod With Class:
“Diane”
21-15-9:
Deadlift 225/155-lb, or 60% 1RM
HSPU

Split Jerk
4 x 2 @ 80% 1RM

Conditioning:
15 min EMOM, alt:
• Deficit HSPU
• Cal Bike
• Rest

Conditioning:
2 Rounds:
260m sled pull 185/135-lb
26 GHD Sit-Up

180122

Jesse Training Plan

Training Plan WOD For Monday, January 22nd, 2017:

Wod With Class:
20 min AMRAP:
25 toes-2-bar
50 dubz
15 squat cleans, 135/85 lb., or 55% 1RM
25 toes-2-bar
50 dubz
13 squat cleans, 185/115 lb., or 66% 1RM
25 toes-2-bar
50 dubz
11 squat cleans, 225/145 lb., or 75% 1RM
25 toes-2-bar
50 dubz
9 squat cleans, 275/175 lb., or 85% 1RM
25 toes-2-bar
50 dubz
7 squat cleans, 315/205 lb., or 90% 1M

Conditioning:
2 Rounds:
2 Min Max Calorie row
2 Minute Max Pistols

180119

Jesse Training Plan

Training Plan WOD For Friday, January 19th, 2017:

Wod With Class:
Week 3:
3 Rounds of Deadlift:
70% x 5
75% x 3
85% x 1+

Complete a set of Deadlift every 2 minutes for 9 rounds. The goal on the plus set is 6-9 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds. (Dips, Pull-Ups, Rope Climbs, Dubz, Muscle-Up, HSPU, etc.)

Power Snatch EMOM

3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 Min Rest Between Rounds

Conditioning:
21 Min EMOM, alt:
Calorie Bike
Burpee
Rest

*Try to maintain the same number for each movement as last week (this week is 1 extra round).

180118

Jesse Training Plan

Training Plan WOD For Thursday, January 18th, 2017:

Wod With Class:
5 Rounds:
50 Dubz
10 HSPU, or KB Z-Press
1 L-Sit Rope Climb @ 15 ft.

Bench Press:
3 Rounds of Bench Press:
70% x 5
75% x 3
85% x 1+

Complete a set of Bench Press every 2 minutes for 9 rounds. The goal on the plus set is 6-9 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Superset with Weighted Strict Ring-2-Sternum, Weighted Pegboard, or Weighted legless Rope Climb.

180117

Jesse Training Plan

Training Plan WOD For Wednesday, January 17th, 2017:

Wod With Class:
5 minute EMOM*:
3-Position Pause + High Hang Snatch
*Rest 1 min

5 minute EMOM:
Hang Snatch + Snatch

*Rest 1 minute inbetwen

5 minute EMOM:
Snatch

*Build each set for all three EMOMs.

Front Squat
3 Rounds of Front Squat:
70% x 5
75% x 3
85% x 1+

Complete a set of Front Squat every 2 minutes for 9 rounds. The goal on the plus set is 6-9 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Superset: GHD Sit-Up, or toes-2-bar.

Conditioning:
1 Mile Weight Vest Run 20/14#

Midline Conditioning:
4 Rounds (20s on/10s off), alt*:
• Weighted Abmat Sit-Up
• Hollow-Body
• Ab-Roll-Out