171009

Jesse Training Plan

Training Plan for Monday, October 9th, 2017:

Wod with Class:
12 Min:
Build to a Heavy OHS

For Time:
800M Run
60 Push-Up
40 Cal Row, or Bike
20 OHS 155/105, or 60% 1RM
10 Sandbag Clean 150/100

Front Squat, Weighted Pull-Up, Strict Press, Bent-Over Row:
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.

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

Conditioning:
27-21-15-9:
Cal Bike
Chest-2-Bar
GHD Sit-Up
Burpee to Target (6″ Above reach)

171006

Jesse Training Plan

Training Plan for Friday, October 6th, 2017:

Wod with Class:
14 min AMRAP:
3 Front Squat @ 65% 1RM
3 Muscle-Up

Backsquat, Dip, 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!

Conditioning:
“Hel-Ane”
3 Rounds:
400M Run
21 Deadlift 225/155-lb
12 HSPU

171005

Jesse Training Plan

Training Plan for Thursday, October 5th, 2017:

Wod with Class:
Split Jerk EMOM:
3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

Conditioning:
7 Rounds:
5 Sandbag Clean 150/100#
3 Strict Deficit Handstand Push-Up
1 Weighted Pegboard Ascent

171004

Jesse Training Plan

Training Plan for Wednesday, October 4th, 2017:

Wod with Class:
1000M Row
250 Dubz
75 Burpees
800M Run

Conditioning:
Tabata Assault Bike*
*Record Lowest Score
Rest 2 Min
3 Min AMRAP (for max reps), Alt:
Bar Muscle-Ups
Chest-2-Bar

Backsquat, Dip, 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.

171003

Jesse Training Plan

Training Plan for Tuesday, October 3rd, 2017:

Wod with Class:
10 Rounds: (20 min cap):
10 Clean & Jerk 155/105, or 60% 1RM
10 T2B

Backsquat, Dip, 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.

Conditioning:
30 Cal Bike
20 Weighted GHD Sit-Up
10 Sandbag Box Ste-Up*

*Try a small box first and make sure the box you use you are stable on.

171002

Jesse Training Plan

Training Plan for Monday, October 2nd, 2017:

Wod with Class:
3, 6, 9 minute rounds*:
21 WallBall
21 SDHP 75/55-lb
21 Box Jump 24/24″
21 Push Press 75/55-lb
21 Cal Bike, or Row

*Rest 3 minutes after each round.

Conditioning:
1 Mile Weight Vest Run 20/14-lb

Gymnastics Conditioning:
10 min EMOM:
40% Max Set of C2B

Backsquat, Dip, 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.

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

*1 minute rest in-between sets

170929

Jesse Training Plan

Training Plan for Friday, September 29th, 2017:

Wod With Class:
Every 2 Min, for max reps/pounds:
0:00-2:00 Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat

Conditioning:
C2B Jackie
1000M Row
50 Thruster 45/35-lb
30 C2B

Backsquat, Dip, 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.

170928

Jesse Training Plan

Training Plan for Thursday, September 28th, 2017:

Wod With Class:
6 x 500M Row
*1 min Rest In-Between Sets

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

Conditioning:
60 Bar Facing Burpees

170927

Jesse Training Plan

Training Plan for Wednesday, September 27th, 2017:

Wod With Class:
4 Rounds:
30 Dubz
12 Sumo Deadlift @ 55% 1RM
12 Russian KB Swing 70/53-lb
12 KB/DB Box Step Up 24/20
12 Weighted GHD Sit-Up

Farmer Carry
6 x 100ft. @ 1 x Bodyweight, or Heavier.

Backsquat, Dip, 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.

Conditioning:
16 Min EMOM:
1st Min: 10 Single Arm KB Snatch 53/35-lb + 5 Burpee
2nd Min: Alt arm
3rd Min: 10 Overhead Lunge + 5 burpee
4th Min: Alt arm

190526

Jesse Training Plan

Training Plan for Tuesday, September 26th, 2017:

Wod With Class:
21-15-9:
Box Jump 24/20″
*50ft Handstand Walk, after each set
—Then:
10-9-8-7-6-5-4-3-2-1:
Deficit Handstand Push-Up*
*25 Yard Sled Pull (Heavy), after each set
—Then:
400M Overhead Plate Carry 45/35-lb

Backsquat, Dip, 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
5-4-3-2-1:
Squat Clean 135/95-lb
Box Jump 30/24″