170808

Jesse Training Plan

Training Plan Wod for Tuesday, August 8th, 2017:

Wod with Class:
For Time:
Run 1.5 Miles
30 SandBag Cleans
Run 1.5 Miles

Conditioning:
30 min EMOM*:
Toes-2-Bar
Handstand Push-Up
Cal Bike

*Week 2, increase the reps for each movement by 1-2 reps.

High Hang Clean
3 x 2 @ 80%
*2.5-5 kg increase each week

Backsquat*
6 x 1

Strict Press*
6 x 1

Deadlift*
6 x 1

Farmer Carry*
6 x 25 yards

*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.

170807

Jesse Training Plan

Training Plan Wod for Monday, August 7th, 2017:

Wod with Class:
4 Rounds:

3 min AMRAP:
7 Thrusters 75/55 lbs
7 Pull-Ups
7 Burpees
*1 min Rest
—THEN—
3 min AMRAP:
Cal Bike, or Row
*1 min Rest

*For this workout 1 round consists of both 3 minute AMRAPs and the rest. Tabata Scoring, record only your lowest score for both: the thruster/pull-up/burpee AMRAP, and the cal bike, or row.

Snatch Grip Deadlift + Low Hang Snatch
5 x 1+1 @ 70% 1RM
*2.5-5kg increase each week

Backsquat:
2 x 5

Deadlift:
2 x 5

Strict Press:
2 x 5

Farmer Carry:
8 x 25 yards (or 2 x 100 yards)

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

170804

Jesse Training Plan

Training Plan Wod for Friday, August 4th, 2017

Wod with Class:
17.4

13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20/14-lb. ball to 10/9-ft. target
55-calorie row
55 handstand push-ups

Clean
3 x 3 @ 85%

Backsquat
2 x 5

Strict Press
2 x 5

Deadlift
2 x 5

Farmer Carry
8 x 25 yards (or 2 x 100 yards)

*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.

170803

Jesse Training Plan

Training Plan Wod for Thursday, August 3rd, 2017

Wod with Class:
2 Rounds (25 min cap):
50 Dubz
50 KB Swing
50 DBL KB Lunges
50 C2B
50 GHD

Conditioning:
20 min EMOM, alt:
2 Pegboard Ascent
Cal Bike

170802

Jesse Training Plan

Training Plan Wod for Wednesday, August 2nd, 2017

Wod with Class:
EMOM*
3 x 3 Squat Clean @ 60% 1RM
3 x 2 Squat Clean @ 70% 1RM
3 x 1 Squat Clean @ 80% 1RM

*1 minute rest in-betwen sets

“Elizabeth”
21-15-9
Power Clean
Ring Dip

Conditioning:
1 mile Sled Pull 90/60-lb

Backsquat:
5/3/2

Deadlift:
5/3/2

Strict Press:
5/3/2

Farmer Carry:
8 x 25 yards (or 2 x 100 yards)

*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.

170801

Jesse Training Plan

Training Plan Wod for Tuesday, August 1st, 2017

Wod with Class:
FGB Style:

4 Rounds, 1 minute at each station (for max reps):
• Burpee
• Box Jump
• DB Push Press
• Row Calorie
• Rest

High Hang Clean
3 x 2 @ 80%
*2.5-5 kg increase each week

Backsquat:
2 x 5

Deadlift:
2 x 5

Strict Press:
2 x 5

Farmer Carry:
8 x 25 yards (or 2 x 100 yards)

*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.

170731

Jesse Training Plan

Training Plan Wod for Monday, July 31st, 2017

Wod with Class:
21-15-9:
OHS 135/95-lb, or 55% 1RM
9-6-3
Muscle-Up

Conditioning:
30 min EMOM, alt*:
• Toes-2-Bar
• Handstand Push-Up
• Cal Bike

*Keep reps the same for all 10 rounds. Record scores for all three movements. We will repeat this EMOM for the next 4 weeks to progress each week!

Backsquat:
2 x 5

Deadlift:
2 x 5

Strict Press:
2 x 5

Farmer Carry:
8 x 25 yards (or 2 x 100 yards)

*For each of the lifts, choose a weight between 50-70% 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.

170728

Jesse Training Plan

Training Plan Wod for Friday, July 28th, 2017

Wod with Class
“CrossFit Total”

Sum of the best of each of the following lifts:

Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

Conditioning
21-15-9:
Assault Bike
MedBall GHD Sit-Up 30/20#

Conditioning:
15-10-5:
Power Clean 80% 1RM
30M Handstand Walk

170727

Jesse Training Plan

Training Plan Wod for Thursday, July 27th, 2017

Wod with Class
15 min AMRAP:
750M Row
65 WallBall 30/20#
55 Handstand Push-Ups, 3/1.5″ Deficit
45 T2B

Conditioning:
3 Rounds:
21 DB Power Clean 70/50#
3 Pegboard Ascent
21 Cal Bike

Accessory:
5 Rounds:
6 Trap-3 Raises w/6 Sec Pause 8/5-lb
6 Face Pulls

170726

Jesse Training Plan

Training Plan Wod for Wednesday, July 26th, 2017

Wod with Class
DT
Five rounds for time of:
12 Deadlift 155/105-lb, or 70% 1RM Jerk
9 Hang power clean
6 Push jerk

Barbell Gymnastics:
Squat Jerk, 5 x 1
Jerk Dip Squats 5 x 2*

*Start at about 105% 1RM Jerk. Add weight as form allows.

Conditioning:
2 Rounds:
50/40 Cal Row
5 Legless Rope Climb 15/12ft.
50/40 Cal Cal Assault Bike
5 Legless Rope Climb