170626

Jesse Training Plan

Training Plan Wod for Monday, June 26th, 2017:

Wod with Class:
Backsquat
5 x 5 @ 65%

4 Rounds for time of:
400m run
15 DB Thruster 50/35#
15 Pull-ups

Gymnastics:
10 Rounds
3 Weighted Strict Pull-Up
30 Sec. Handstand Floaters

Stiff Legged Deadlift
4 x 6 @ 65% 1RM Deadlift

170623

Jesse Training Plan

Training Plan Wod for Friday, June 23rd, 2017:

Wod With Class:
Unbroken Karen 20/14, or Heavy Karen 30/20*

*Karen is a fun one, but this time I want to see if you can do it unbroken, or to see what your heavy Karen time is!

Conditioning:
2 Rounds:
50 Toes-2-Bar
50 Yard Sled Pull 270/180-lb

Gymnastics:
10 Rounds:
3 Strict Weighted Pull-Up*
30 ft. Handstand Walk

*5-lb increase from last time

Gymnastics:
10 x 3 Strict Weighted Dips

170622

Jesse Training Plan

Training Plan Wod for Thursday, June 22nd, 2017:

Wod With Class:
30 min EMOM, alt:
• Power Clean 1.1
• HSPU
• Medball GHD Sit-Up

Snatch
Week 3: 30 reps
3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets

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

Conditioning:
Every 3 minutes for 3 rounds:
1 Weighted Pegboard Ascent
30 Cal Bike

170621

Jesse Training Plan

Training Plan Wod for Wednesday, June 21st, 2017:

Wod With Class:
6 minute AMRAP:
6 deadlifts (225/155lbs)
6 bar facing burpees

Conditioning
21-15-9
Bar Muscle-Ups
*75 Ft. Farmer Walk After Each Round 325/225-lb

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

170620

Jesse Training Plan

Training Plan Wod for Tuesday, June 20th, 2017:

Wod With Class:
“Flight Simulator” or Two Mile Tuesday

3 Rounds of Strict Press:
70% x 5
75% x 3
85% x 1+

Complete a set of Strict Press every 2 minutes for 9 rounds. The goal on the plus set is 6-9 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Conditioning:
From 0:00-3:00
2 rounds of:
10 C2B
30 Second SandBag Bear Hug

From 3:00-6:00
2 rounds of:
12 C2B
30 Second SandBag Bear Hug

From 6:00-9:00
2 rounds of:
14 C2B
30 Second SandBag Bear Hug

*Continue until Failure.

170619

Jesse Training Plan

Training Plan Wod for Monday, June 19th, 2017:

Wod With Class:
“Amanda”
9-7-5
Muscle-Up
Squat Snatch 135/95-lb, or Heavy Amanda 185/135-lb

Gymnastics:
10 Rounds:
3 Strict Weighted Pull-Up
30 Sec. Handstand Floaters

3 Rounds of Backsquat:
70% x 5
75% x 3
85% x 1+

Power Clean
Week 3: 30 reps (15 min)
3 x 4 @ 75% 1RM = 12
3 x 3 @ 80% 1RM = 9
3 x 2 @ 85% 1RM = 6
3 x 1 @ 90% 1RM = 3

*1 minute rest in-between sets

170616

Jesse Training Plan

Training Plan WOD for Friday, May 16th, 2017:

Wod With Class:
“Heavy Grace”
30 Clean & Jerk @ 70% 1RM

Squat Clean EMOM:
(week 2)
5 x 4 @ 65%
5 x 3 @ 70%
5 x 2 @ 75%
5 x 1 @ 80%

Conditioning:
Every 3 Minutes for 7 Rounds:
2 x 50 yard Sled Pull 135/90#
10 Deficit HSPU*

*Complete As Many HSPU as you can in 1 set, max of 10. Record reps each round.

170615

Jesse Training Plan

Training Plan WOD for Thursday, May 15th, 2017:

Wod with Class:
45 Bench Press 155/105, or 50% 1RM
30 GHD-Sit-Up
15 Rope Climb
30 Bench Press
20 GHD-Sit-Up
10 Rope Climb
15 Bench Press
10 GHD-Sit-Up
5 Rope Climb

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

*1 minute rest in-between sets

Gymnastics Progression:
2 min Max:
Muscle-ups

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

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