170414

Jesse Training Plan

Training Plan WOD for Friday, April 14th, 2017:

Wod with Class:
20 Min AMRAP:
400M Run
8 Muscle-Ups*
16 WallBall 30/20#

*Weighted if you can do 8 consecutive M.U.already.

Snatch from Deficit
6 x 1 @ 75% 1RM*
*2.5-5 kg. Increase from last week.

Power Clean
75% 1RM C&J for 1, then: 3 x 2 @ 10-15% lighter*
*2.5-5 kg Increase from last week.

Sumo Deadlift
Build to 3RM (roughly 85% 1RM Deadlift)
Then: 2 x 5 @ 7-10% lighter*
*5-10 kg Increase from last week.

Aerobic Capacity
Row:
250m moderate
Rest 1 min
4 rounds: 150m hard, 100m easy, 50m sprint, 90sec rest
250m moderate
Rest 1 min
4 rounds: 150m hard, 100m easy, 50m sprint, 90sec rest
250m moderate

Total : 3150m

170413

Jesse Training Plan

Training Plan WOD for Thursday, April 14th, 2017:

Wod with Class:
15.4
Power Clean
HSPU

C&J
85% for 1, then 3 x 2 @ 10-15% less*
*2.5-5% Increase from last week

Backsquat
75% for 5, then 3 x 5 @ 5-10% lighter
*+5-10kg

2 strict Press + 3 Push Press
4 x 1 @ 60% 1RM C&J*
2.5-5% Increase from last week

Conditioning:
30 min AMRAP:
2 min bike
2 min row
2 min run

1704012

Jesse Training Plan

Training Plan WOD for Wednesday, April 12th, 2017:

Conditioning:
3 Rounds:
500M Row, or 1 Mile Bike
50 KB Walking Lunge 53/35-lb*
50 ft. Handstand Walk

Gymnastics Progression:
Gymnastic Progression:
5 Rounds*:
Toes-2-Bar
Arch Rock

*Increase toes-2-bar by 1 rep from last week. Increase Arch Rock by 3-seconds from last week.

Snatch
85% for 1, then 3 x 2 @ 10-15% less
*2.5-5% Increase from last week

2 Front Squat + Jerk
4 x 1 80% 1RM C&J
*3-7% Increase from last week

Deficit Deadlift
4 x 5 @ 60% 1RM Deadlift
*Increase 3% from last week

Midline Stability + Grip Strength:
3 Rounds (with a partner):
1 Min Fat Grip Deadlift Hold 155/105-lb
1 Min Weighted Side-Plank, Left
1 Min Weighted Side-Plank, Right

170411

Jesse Training Plan

Training Plan WOD for Tuesday, April 11th, 2017:

Conditioning:
Tommy V. (CJ)

21-15-9
Clean & Jerk* 55% !RM
15-12-9
15 Rope Climbs 15ft

Gymnastics Progression:
5 Round EMOM, alt*:
Strict HSPU
L-Sit

*For HSPU add 1-Rep to last week, complete for all 5 sets.
*For L-Sit add 3-seconds to last week, complete for all 5 sets.

Halt Clean
5×2 @ 75% 1RM C&J*
*2.5-5% Increase from last week

Backsquat
4 x 8 @ 65% 1RM
*3-7% Increase from last week

Push Jerk
5 x 2 @ 65% 1RM C&J
*2.5-5% Increase from last week

Aerobic Capacity
Bike, Swim, or Row!

170410

Jesse Training Plan

Training Plan WOD for Monday, April 10th, 2017

Wod with Class:
Regionals WOD 15.3
For Time (26 min cap):
Run 1 Mile
50 OHS 135/95-lb
100 GHD
150 Dubz
50 SDHP 135/95-lb
100 Box Jump Overs

High Hang Snatch:
5 x 2 @ 60% 1RM*
*2.5-5% Increase from last week

Front Squat
Build to 75% for a triple*
2-4% Increase from last week

Then 2 x 3 @ 10% Lighter

Romanian Deadlift
3 x 8 @ 60% 1RM Deadlift*
*2-4% Increase from last week

Midline Stability
7 Rounds:
10 Back-Hip Extensions*
20 Hollow Rocks

*Weighted if possible

170407

Jesse Training Plan

Training Plan WOD for Friday, April 7th

WOD with Class:
20 Min EMOM*:
Muscle-Up**
Burpee Box Jump Over

*Use the first minute to Establish a baseline. Try to maintain this number for all 10 rounds.
**Weighted or Strict if you need to work on either of these more.

Gymnastics:
5 Rounds:
Accumulate 30 Sec. L-Sit
1 Pegboard Ascent*

*Weighted if possible

Snatch from Deficit
6 x 1 @ 75% 1RM

Power Clean
75% 1RM C&J for 1, then 3 x 2 @ 10-15% lighter

Sumo Deadlift
Build to 3RM (roughly 85% 1RM Deadlift)

Then 2 x 5 @ 7-10% lighter

Interval Work

4 Rounds:
10 cal Assault Bike Sprint
20 Pistols, Alternating
*2 minute rest between each round

170406

Jesse Training Plan

Training Plan Wod for April 6th, 2017:

Wod with class:
2K Row

C&J
85% for 1, then 3 x 2 @ 10-15% less

Backsquat
75% for 5, then 3 x 5 @ 5-10% lighter

2 strict Press + 3 Push Press
4 x 1 @ 60% 1RM C&J

Gymnastics:
Every 3 Minutes for 5 Rounds:
50 yard Sled Push (Heavy)
50 Yard Handstand Walk

170405

Jesse Training Plan

Training Plan WOD for Wednesday, April 5th, 2017:

Wod with Class:
20 min AMRAP*:
10 Deadlift @ 55%1RM
20 Chest-2-Bar
100 Ft. Farmer Carry 70/53-lb
200M Run

*Wear a weight vest if you have one

Gymnastic Progression:
5 Rounds*:
Toes-2-Bar
Arch Rock

*If you completed all 5 rounds last week at X reps, increase by 1 rep for T2B & 3 Reps for Arch Rock.

Snatch
85% for 1, then 3 x 2 @ 10-15% less

2 Front Squat + Jerk
4 x 1 @ 80% 1RM C&J

Deficit Deadlift
4 x 5 @ 60% 1RM Deadlift

170404

Jesse Training Plan

Training Plan WOD for Tuesday, April 4th, 2017:

Wod with Class:
5×2 Halt Clean @ 75% 1RM C&J*
*Halt for 3 second pause at the knee

“Elizabeth”
21-15-9
Power Clean 135/95-lb
Ring Dip

Or…

Mo-“Elizabeth”
27-21-15-9
Power Clean 135/95-lb
Ring Dip

Gymnastic Progression:
5 Rounds, EMOM, alt:
Strict HSPU*
L-Sit

*Keep all 5 Sets at the same number. If you hit all 5 sets last week at the same number increase by 1 rep this week. If you can do 12 or more consecutive, add a deficit.

Backsquat
4 x 8 @ 65% 1RM

Push Jerk
5 x 2 @ 65% 1RM C&J

Aerobic Capacity
Run or Swim!

170403

Jesse Training Plan

Training Plan WOD for Monday, April 4th:

Conditioning:
Front Squat
EMOM for 5 Rounds:
3 Reps. Start at 55% 1RM & add 5% each set

Then, Drop Set:
2 x 3 Front Squat, Reduce 10% from previous set

Conditioning:
“Jackie”
1000M Row
50 thruster 45/35-lb
30 Pull-Up

High Hang Snatch:
5 x 2 @ 60% 1RM

Romanian Deadlift
3 x 8 @ 60% 1RM Deadlift

Midline Stability:
3 Rounds:
25 Medball GHD Sit-Up 30/20-lb
20 Side-Plank Reach Through