171220

Jesse Training Plan

Training Plan for Wednesday, December 20th, 2017:

Wod With Class:

5 Min AMRAP:
5 Muscle-Up
10 Power Clean 155/105-lb

Conditioning:
400M Sled Pull 135/95-lb

Rest 5 Min

200M Sled Pull 225/155-lb

Push Jerk
2-2-2*

*Build to a medium/heavy weight for all three sets. Work on getting under the bar, using the weight of the bar to press your torso down quickly. Work on getting low in your overhead squat position.

Split Jerk:
7 x 1 @ 65%*, w/5 Sec. Pause in Receiving Position

171219

Jesse Training Plan

Training Plan for Tuesday, December 19th, 2017:

Wod With Class:
“Fight Gone Bad”
3 Rounds:
• Wallball 20/14
• SDHP 75/55-lb
• Box Jump 20″
• Push Press 75/55-lb
• Cal Row
• Rest 

Clean EMOM
Week 3:

3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

Conditioning:
3 Rounds, 4 Min AMRAP*:
15 Cal Bike
15 Chest-2-Bar

*4 Min Rest Between Rounds

171218

Jesse Training Plan

Training Plan for Monday, December 18th, 2017:

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

Complete a set of Backsquat 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:
A.
4 Min AMRAP:
20 Burpee
20 Box Jump

B. 200M Farmer Carry 79/53-lb

C.
4 Min AMRAP:
20 KB Swing 79/53-lb
20 Toes-2-Bar

D. 200M Farmer Carry 79/53-lb

Midline Stability:
5 Rounds:
10 Glute Ham Raise
50ft Sandbag Bearhug Walk 150/100-lb
10 Back-Hip Extension
50 Side-Plank Reach Through (25/Side)

171215

Jesse Training Plan

Wod With Class:

“Fran”
21-15-9
Thruster 95/65-lb
Pull-Up

Conditioning:
5 Rounds:
100 ft. Farmer Carry 195/135-lb (each handle)
5 Snatch 155/105-lb

Aerobic Capacity:
3 Rounds:
Assault Bike
5 Sets:
• 30 sec. easy
• 30 sec. moderate
• 30 sec. fast
• 30 sec. Recovery

*No rest between sets. 2 Min rest between rounds.

171214

Jesse Training Plan

Training Plan for Thursday, December 14th, 2017:

Wod With Class:

18 Min AMRAP:
3 Power Clean*
6 Bench Press 185/125-lb, or 70% 1RM
9 Cal Row, or Bike

*Begin at 50% 1RM, add 5% each round.

Strict Press
3 Rounds:
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.

Aerobic Capacity:
500M at Mod Pace (23-25 Strokes/Minute)
2 min Rest
5 x 200M (150M fast + 50M easy)
2 min Rest
5 x 200M (100M fast + 100m easy)
2 min Rest
5 x 200M (50M fast + 150m easy)
2 min Rest
500M at Mod Pace

171213

Jesse Training Plan

Training Plan for Wednesday, December 13th, 2017:

Wod With Class:
For Time:
2 Mile Weight Vest Run 20/14-lb

Conditioning:
7 Rounds (For Quality):
7 Weighted Hip Extension
10 Bulgarian Split Lunge 53/35-lb
7 Weighted GHD

Push Jerk
3-3-3*

*Build to a medium/heavy weight for all three sets. Work on getting under the bar, using the weight of the bar to press your torso down quickly. Work on getting low in your overhead squat position.

Split Jerk
7 x 1 @ 60% 1RM,* 5 Sec. Pause in Catch Position.

*Work on perfecting your catch position:
• Front knee over the ankle, front foot slightly turned in.
• Back Knee Low, back foot straight.

Pause in the catch position, improve your footing if necessary, and bounce to feel this position.

171212

Jesse Training Plan

Training Plan for Monday, December 10th, 2017:

Wod With Class:
For Time:
50 Burpee Pull-Ups*
50 Cal Bike, or Row
50 Bar Facing Burpees 515/355-lb

*Measure pull-Up bar to be about 6″ (or more) above standing reach.

Clean EMOM, Week 2:

3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*1 Min. rest in-between sets

Conditioning:
10-9-8-7-6-5-4-3-2-1*:
Deficit HSPU @ 6″ Deficit
*50m Sled Pull after each set 225/155-lb

Conditioning:
For Time:
800M Run
1k Row
160 Dubz
2k Bike

171211

Jesse Training Plan

Training Plan for Monday, December 10th, 2017:

Wod With Class:
3 Rounds of Backsquat:
70% x 3
75% x 3
80% x 3+

Complete a set of Backsquat 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:
7 Min AMRAP:
Pegboard Ascent

Conditioning:
7 Min AMRAP:
Calorie Row

Conditioning:
5 Rounds:
10 Weighted Glute Ham Raise
10 Ring Dips
10 Yard Handstand Walk

171208

Jesse Training Plan

Training Plan for Friday, December 8th, 2017:

Wod With Class:
3 Rounds:
300M Row
30 Burpee
30 WallBall 20/14-lb
30 Weighted Abmat Sit-Up 30/20-lb

Power Snatch EMOM:
3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*1 Min. Rest In-Between Sets

Conditioning:
4 Rounds:
30 Cal Bike
20 Sec. Sandbag Bear Hug*
10 V-Up

*Carry sandbag at chest level, arms parallel to the floor, keep neutral spine (don’t lay back and allow low back to support the load)

171207

Jesse Training Plan

Training Plan for Thursday, December 7th, 2017:

Wod With Class:
1 Mile Run
Isabelle 135/95-lb, or 70% 1RM
1 Mile Run
Grace 135/95-lb

Strict Press
3 Rounds of Strict Press:
65% x 5
70% x 5
75% x 5+

Complete a set of Strict Press 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.