171204

Jesse Training Plan

Training Plan for Monday, December 4th, 2017:

Wod With Class:
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.

Preferably: Muscle-Ups

Conditioning:
5 Rounds, Every 6 Min:
2 Min AMRAP:
200M Run
12 HSPU
Max Reps C2B

Conditioning:
7 Rounds*:
7 Weighted Glute Ham Raise
7 Back Extensions
* Rest As Needed Between Sets

171201

Jesse Training Plan

Training Plan for Friday, December 1st, 2017:

Wod With Class:
21 DB Thruster 50/35-lb
400m Run
18 DB Thruster
400m Run
15 DB Thruster
400m Run

3 DB Thruster
400m Run

Front Squat, Push Press, Strict Pull-Up, Reverse Hyper:
2 x 5*

*Today the weights should start to feel light and easy compared to how the same weights felt two weeks ago!

Conditioning:
8 Rounds:
16 Cal bike
8 Bulgarian Split Lunge @ 70/53-lb KB

171130

Jesse Training Plan

Training Plan for Thursday, November 30th, 2017:

Wod With Class:
9 Rounds:
3 Legless Rope Climb
5 Bench Press 185/125, or 70% 1RM
7 Cal Bike, or Row

Snatch Balance:
5 Min EMOM:
3 Snatch Balance

5 Min EMOM:
2 Snatch Balance

5 Min EMOM:
1 Snatch Balance

Conditioning:
5 Rounds (20 min total):
4 Minute AMRAP:
500M Row @ +10-15 Sec Max 500m Row Pace
Max Strict Muscle-Up

171129

Jesse Training Plan

Training Plan for Wednesday, November 29th, 2017:

Wod With Class:
5 min EMOM:
Tall Clean + High Hang

5 min EMOM:
High Hang Clean + Hang Clean

5 min EMOM:
Clean + Hang Clean

5 min EMOM:
Clean

Front Squat, Push Press, Strict Pull-Up, Reverse Hyper:
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.

Conditioning:
4 Min AMRAP:
12/10 Cal Bike
12 C2B

4 Min AMRAP:
12/10 Cal Row
12 C2B

Conditioning:
1/2 Tabata each:
Weighted Abmat Sit-Up
Hollow Rocks
Arch Rocks
Side-Plank Reach through (each side)
V-Up

171128

Jesse Training Plan

Training Plan for Tuesday, November 28th, 2017:

Wod With Class:
For Time & Load:
800M Run
10 S2OH 50% 1RM*
600M Run
10 S2OH 60% 1RM
400M Run
10 S2OH 70% 1RM
200M Run
10 S2OH 80% 1RM

*May Be Taken From a Rack

Conditioning:
7 Rounds:
50 ft. Farmer Handle Walk
7 Deficit HSPU

*Increase Farmer Walk Weight 5-10-lb & Deficit HSPU Height 1.5 inches from last week.

Front Squat, Push Press, Strict Pull-Up, Reverse Hyper:
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:
4 Rounds (12 min cap):
12 Back-Hip Extension
4 Pegboard Ascent

171127

Jesse Training Plan

Training Plan For Monday, November 27th, 2017:

Wod With Class:
14 minute AMRAP:
25 ft. DB/KB Overhead Walking Lunge 50/35-lb
2 Toes-2-Bar*

*Increase T2B by 2 every round.

Front Squat, Push Press, Strict Pull-Up, Reverse Hyper:
2 x 5

Conditioning:
1 Mile Weight V20/14-lb

171124

Jesse Training Plan

Training Plan

15 Minutes:
Build to Today’s Heavy Snatch

Conditioning:
7 Rounds:
7 DB Thruster 50/35-lb
7 C2B
21 Calorie Bike

Front Squat, Push Press, Strict Pull-Up, Reverse Hyper:
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.

171123

Jesse Training Plan

Training Plan for Thursday, November 23rd, 2017:

Wod With Class:

12 Days of Thanksgiving*!

1 Shoulder-2-Overhead 155/105
2 Hang Power Clean 155/105
3 Deadlift 155/105
4 Toes-2-Bar
5 WallBall 30/20-lb
6 KB Swing 70/53
7 HSPU
8 Chest-2-Bar
9 Burpee
10 Sandbag Clean 150/100-lb
11 Cal Bike, or Row
12 Man Makers 50/30-lb

*On the First Day of Thanksgiving, the Turkey Gave to me 1 Shoulder-2-Overhead!
*On the Second Day of Thanksgiving, the Turkey Gave to me 2 Hang Power Clean, 1 Shoulder-2-Overhead!
*On the Third Day of Thanksgiving, the Turkey Gave to me 3 Deadlift, 2 Hang Power Clean, 1 Shoulder-2-Overhead!
*etc. Until you reach the last day working backwards from 12 to 1!

171122

Jesse Training Plan

Training Plan for Wednesday, November 22nd, 2017:

Wod With Class:
“16.3”

7 minutes of:
10 power snatches 75/55-lb
3 bar muscle-ups

Conditioning:
8 Rounds:
1 Weighted Pull-Up
8 Snow Angels
Max L-Sit (Max 3 Attempts)
8 Glute Ham Raise

Front Squat, Push Press, Strict Pull-Up, Reverse Hyper:
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.

171116

Jesse Training Plan

Training Plan for Thursday, November 16th, 2017:

Wod With Class:
5 Rounds (20 min cap)*:
4 Muscle-Up
30 ft. Handstand Walk
20 Box Jump 24/20
10 V-Up, or GHD Sit-Up

*If you’ve got a twenty pound vest or body armor, wear it.

Conditioning:
21-15-9:
Power Clean 135/95-lb
Cal Bike