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″

170925

Jesse Training Plan

Training Plan for Monday, September 25th, 2017:

Wod With Class:
1 Mile Run*
3 Legless Rope Climb**
45 Deadlift 155/105-lb
3 Legless Rope Climb
40 Hang Clean
3 Legless Rope Climb
35 Front Squat
3 Legless Rope Climb
30 Jerk

Gymnastics Conditioning:
10 min EMOM:
33% Max Set of Chest-2-Bar

Conditioning:
3 Rounds (10 min cap):
21 Cal Bike
14 Burpee Box Jump Over 24/20″
7 Double KB Squat Clean 53/35-lb

Backsquat, Dip, 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 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*1 min Rest In-between Rounds

Don’t Die
3 x 2 Minutes:
Banded March

170922

Jesse Training Plan

Training Plan Wod for Friday, September 22nd, 2017

Wod with the Class:
Grab a Partner for the first two Team Series Workouts*!
9-15-21 reps for time of:
Synchronized thrusters 95/65-lb
Synchronized bar-facing burpees

For time (15 min cap):
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 double-unders, each, relay

*If you are signed-up for the team series, you must have a judge to submit a score online. You are responsible for arranging a judge and a time to do the workout. You are also responsible for reading the rules online and following all of the standards. Ask a coach if you have any questions!

Conditioning:
15 min AMRAP:
20 Cal Bike
5 Strict Deficit HSPU
1 Strict Weighted Muscle-Up

OHS, Strict Press, Weighted Pull-Up, Sumo Deadlift:
2 x 5

170921

Jesse Training Plan

Training Plan Wod for Thursday, September 21st, 2017

Wod with the Class:
800M Run
—Then:
27-21-15-9:
KB Swing 53/35-lb
Ring Dips
—Then:
800M Run

Clean + Double Jerk
4 x 1 @ 70% 1RM Clean*
*Increase 2.5-5kg each week

170920

Jesse Training Plan

Training Plan Wod for Wednesday, September 20th, 2017

Wod with the Class:
5 Rounds:
400M Row
3 Bar Muscle-Up

Midline Stability:
4 Rounds:
10 Shovel Deadlift (each side)
10 Side-Plank Reach-Through
10 Strict Toes-2-Bar

Conditioning:
For Time (3 min cap)
50/40 Cal Assault Bike
30 C2B

OHS, Strict Press, Weighted Pull-Up, Sumo Deadlift:
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:
8 Rounds:
25yd. Sled Push (Heavy)
2 x 25 ft. Handstand Walk

170919

Jesse Training Plan

Training Plan Wod for Tuesday, September 19th, 2017

Wod with the Class:
15 min AMRAP:
10 Burpees
10 Toes-2-Bar
50 Dubz

20 Burpees
20 Toes-2-Bar
50 Dubz

30 Burpees
30 Toes-2-Bar
50 Dubz after each round

*Continue adding 10 reps each round to the burpees and T2B.

OHS, Strict Press, Weighted Pull-Up, Sumo Deadlift:
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.

High-Hang Snatch
6 x 1

Conditioning:
10 Rounds (15 min cap):
5 Deficit Strict HSPU
10 GHR

Conditioning:
4 Rounds:
15 Cal Bike
15 Bench Press 135/95-lb