170614

Jesse Training Plan

Training Plan WOD for Wednesday, May 14th, 2017:

Wod With Class:
4 Rounds:
500M Row, or 400M Run
21 Dumbbell Hang Squat Clean 50/35-lb

Midline Stability:
10 Rounds:
5 Good Morning (heavy)
30 Sec. Fat Grip Deadlift Hold (heavy)”

Split Jerk
4 x 3 @ 70% 1RM
2.5-5kg increase each week

Conditioning:
Every 3 minutes for 10 Rounds:
5 SandBag Cleans 150#
10 Muscle-Ups*

*Complete a max set of muscle-ups each round, capped at 10. Record total reps.

170613

Jesse Training Plan

Training Plan WOD for Tuesday, May 13th, 2017:

Wod with Class:
2 Mile Tuesday

3 Rounds of Strict Press:
70% x 3
75% x 3
80% x 3+

Complete a set of Strict Press every 2 minutes for 9 rounds. The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Conditioning:
40 min EMOM, alt:
• 30 yard Sled Pull @ Bodyweight
• L-Sit Rope Pull-Up 12 ft.
• Handstand Walk, 10 yard increments
• Double KB Clean & Jerk

Midline Stability:
Tabatta Hollow Body Rocks
Rest 2 min., then:
Tabatta Arch Rocks

170612

Jesse Training Plan

Training Plan for Monday, June 12th, 2017

Wow with Class:
4 Rounds:
30 Burpees Over the Bar
20 Toes-2-Bar
10 Overhead Squat 155/105, or 65% 1RM

Strength
3 Rounds of Backsquat:
70% x 3
75% x 3
80% x 3+

Complete a set of Backsquat every 2 minutes for 9 rounds. The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Power Clean
Week 2:
4 x 4 @ 70%
4 x 3 @ 75%
4 x 2 @ 80%
4 x 1 @ 85%

*1 minute rest in-between sets

Conditioning
5 Rounds, 8 Min EMOM, alt*:
Wallball 30/20
Cal Row

*3 min Rest in-between rounds.
**Try to increase 1-2 reps each week for each movement.

170609

Jesse Training Plan

Training Plan Wod for Friday, June 9th, 2017:

Wod with Class:
Squat Clean EMOM*
5 x 4 @ 65%
5 x 3 @ 70%
5 x 2 @ 75%
5 x 1 @ 80%

*1 minute rest in-betwen sets.

Conditioning:
Every 3 minutes for 5 Rounds:
30 Cal Bike
3 x 1/2 Legless Rope Climb

Rest 5 min, then:

Every 3 minutes for 5 Rounds:
30 Cal Bike
10 Muscle-Ups*

*Complete a Max Set, if you can do more than 5 consecutive, else accumulate 3-5 muscle-ups.

Midline Stability:
20 min EMOM, alt:
8 Bulgarian Split Squat 70/53# KB
8 Glute Ham Raise, tempo: 35×1 (Add load to increase stimulus)

170608

Jesse Training Plan

Training Plan Wod for Thursday, June 8th, 2017

Wod With Class:
21-15-9
Cal Bike, or Row
Deficit HSPU

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

*1 minute rest in-between sets

Gymnastics Progression:
10 Rounds, alt:
20 sec: Single Leg Box Handstand Kick-Up
20 Hollow Rocks
20 Arch Rocks

170607

Jesse Training Plan

Training Plan Wod for Wednesday, June 7th, 2017

Wod with Class:
30 min EMOM, alt:
200M Run, or Row
Chest-2-Bar
3 Sumo Deadlift*

*Start at 80%, stay to work on technique or build as speed and form allow

Split Jerk
4 x 3 @ 70% 1RM
2.5-5kg increase each week

Gymnastics progression
5 Rounds, 1 min on / 30 sec rest:
Fat Grip Toes-2-Bar
Press Hip Raise

*Use the first round to establish a baseline. Maintain this number (or time) for all 5 rounds.

170606

Jesse Training Plan

Training Plan Wod for Tuesday, June 6th, 2017:

Wod with Class:
3 Rounds of Strict Press:
65% x 5
70% x 5
75% x 5+

Complete a set of Strict Press every 2 minutes for 6 rounds (12 minutes). The goal on the plus set is 12-15 reps. If you can easily get 15 reps, increase your 1RM and recalculate your percentages. If you cannot get 12-15 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Conditioning:
2 Mile Run

Conditioning:
5 Rounds, 8 Min EMOM, alt*:
30 yard Sled Push 360/270#
Bar Muscle-Up
Handstand Walk, 5 yard Square
Back-Hip Extensions (add load to increase stimulus)

*3 min Rest in-between Rounds

Midline Stability:
50-40-30-20-10:
Cal Bike
GHD Sit-Up

170605

Jesse Training Plan

Training Plan WOD For Monday, June 5th, 2017:

Wod with Class:
3 Rounds for time of:
21 Wall Balls 20/14
15 Toes-to-bar
9 Clean & Jerks 135/95

*Rest 5 min, then:

4 Rounds for time of:
25 Hand Release Push-ups
1 L-sit Rope Climb, 15 ft

*Rest 5 min, then:

5 Rounds for time of:
15 Calories, Assault Bike
10 Russian Kettlebell Swings 70/53

3 Rounds of BackSquat:
65% x 5
70% x 5
75% x 5+

Complete a set of BackSquat every 2 minutes for 9 rounds. The goal on the plus set is 12-15 reps. If you can easily get 15 reps, increase your 1RM and recalculate your percentages. If you cannot get 12-15 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Power Clean
5 x 4 @ 65%
5 x 3 @ 70%
5 x 2 @ 75%
5 x 1 @ 80%

*1 minute rest in-between sets

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

Conditioning
5 Rounds, 8 Min EMOM, alt*:
Wallball 30/20
Cal Row

*3 min Rest in-between rounds.

170602

Jesse Training Plan

Training Plan for Friday, June 2nd, 2017

Wod with Class:
10 Rounds:
5 Front Squat 65% 1RM
1 Legless Rope Climb

Conditioning:
5 Rounds:
Max Set L-Sit Chin-Up with Fat Grips (minimum 7 per round)
10 Weighted Glute Ham Raise
30 rd. Sled Pull @ Bodyweight

Conditioning:
60 Bar Facing Burpees

Gymnastics:
15 min EMOM, alt:
Ball-Up + Tempo Decent
Handstand Floaters
Straddle-Up Drill*

*Partner Assisted: Start in a Handstand (stay hollow), control feet down to the floor in a straddle over 10 seconds.

Gymnastics:
10 Rounds:
5 yard Handstand Walk, Turn, & Repeat. Score is total yards walked each round without falling out of handstand.

170601

Jesse Training Plan

Training Plan WOD for Thursday, June 1st, 2017

Wod with Class:
6 Rounds, every 90 Seconds:
3 weighted Eccentric Dips, Build each set.

For Time:
200M Run
1 Push Press @ 85% 1RM
10 HSPU
200M Run
1 Push Press @ 85% 1RM
9 HSPU
… Down to:
200M Run
1 Push Press @ 85% 1RM
1 HSPU

Conditioning:
4 Rounds:
200M Sled Pull 135/95#
8 Dbl KB Clean & Jerk 53/35#

Gymnastics:
5 Rounds:
Bar Muscle-Up Tempo Decent + False Grip Hang
20 GHD Sit-Up, Weighted

Gymnastics:
6 Rounds:
5 Butterfly Pull-Up + 4 C2B + 3 Bar Muscle-Ups