170831

Jesse Training Plan

Training Plan Wod for Thursday, August 31st, 2017:

Wod With Class:
5 Rounds:
400m Row
30 ft. Handstand Walk
20 Strict Pull-Up
10 Weighted GHD Sit-Up

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

170830

Jesse Training Plan

Training Plan Wod for Wednesday, August 29th, 2017:

Wod With Class:
8 Rounds:
4 Deadlift 55% 1RM
8 Burpee over the Bar

Front Squat, Weighted Dip, Sumo Deadlift, Weighted Pull-Up:
5/3/2

Conditioning:
10 Rounds:
10 Cal Bike
1 Pegboard Ascent

Grip Strength:
7 min AMRAP:
24ft. Plate Pinch Carry 45/35# Comp Plates

170829

Jesse Training Plan

Training Plan Wod for Tuesday, August 29th, 2017:

Wod With Class:
14 min AMRAP:
7 HSPU
7 Box Jump Over 30/24″
7 Toes-2-Bar

Front Squat, Weighted Dip, Sumo Deadlift, Weighted Pull-Up:
2 x 5

Block Snatch Complex*:
1 Snatch High Pull +
1 Power Snatch +
1 Snatch:
6 x 1 @ 65% 1RM

*Set up blocks or plates so the bar is at the knee. Increase 2.5-5kg each week”

170828

Jesse Training Plan

Training Plan Wod for Monday, August 28th, 2017:

Wod With Class:
9-7-5:
Clean & Jerk 75% 1RM
Muscle-Up

Conditioning:
Complete 3 Rounds in 4 Minutes of:
15 Thruster 95/65-lb*
15 Chest-2-Bar*
—Then Repeat 3 more rounds in an additional 4 minutes.

*Scale the reps down so you can complete 6 rounds in 8 minutes. Example: Start out with 10 thruster and 10 C2B each round. If you complete all 6 rounds of 10 & 10 in 8 minutes this week, add a few reps to each movement and re-test next week.

Midline Stability:
5 x 8 Good Morning 45-50% 1RM Backsquat

Gymnastics Conditioning:
5 Rounds:
1 L-Rope Climb (begin from seated position)
3 Ball-Ups tempo: 71×1

Front Squat, Weighted Dip, Sumo Deadlift, Weighted Pull-Up:
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.

170825

Jesse Training Plan

Training Plan Wod for Thursday, August 24th, 2017:

Wod with Class:
7 Rounds (27 min cap):
7 SandBag Cleans 100/70-lb
7 Toes-2-Bar
7 Deadlift 245/170-lb
7 Strict HSPU
7 Chest-2-Bar

Backsquat, Strict Press, Deadlift, Weighted Pull-Up
2 x 5*

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

Clean:
15 min to Build to a Heavy Single

Conditioning:
4 Rounds:
24/18 Assault Bike Calories
24 ft. Handstand Walk
24 ft. Sled Push 360/270-lb

170824

Jesse Training Plan

Training Plan Wod for Thursday, August 24th, 2017:

Wod with Class:
800M Run
—THEN:
4 Rounds:
30 Burpees
10 GHD Sit-Up
30 Wallball
—THEN:
800M Run

Snatch
Build to a Heavy Single

Gymnastics:
5 Rounds*:
3x (1 Strict Muscle-Up + 3 Ring Dips) aka “Muscle-Up Dip Blasters”

*Rest as needed between rounds.

170823

Jesse Training Plan

Training Plan Wod for Wednesday, August 23rd, 2017:

Wod with Class:
2 Rounds (14 min cap):
150 Dubz
10 Muscle-Ups
5 Rope Climbs

Backsquat, Strict Press, Deadlift, Weighted Pull-Up
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:
2 Rounds:
1k Row
3 Pegboard Ascent

Conditioning:
2 Rounds:
30 Wallball 30/20
30 Sec. L-Sit

170822

Jesse Training Plan

Training Plan Wod for Tuesday, August 22nd, 2017:

Wod with Class:
15 min EMOM, alt*:
Toes-2-Bar
HSPU
Cal Row, or Bike

*Pick a number for each movement that is doable, but that scares you! Take a risk today. If you hit failure on one of the movements you can learn from the experience.

High Hang Clean
3 x 2 @ 80%
*2.5-5 kg increase each week

Backsquat, Strict Press, Deadlift, Weighted Pull-Up
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:
10 min AMRAP:
50m Sled Push 180/120-lb
10 G.H.R.
50 ft. Handstand Walk

Rest 5 min, then:

10 min AMRAP:
25m Sled Push 360/240-lb
1 Pegboard Ascent
25 ft. Handstand Walk

170821

Jesse Training Plan

Training Plan Wod for Monday, August 21st, 2017:

Wod with Class:
2 Rounds:
500M Row, or 1 Mile Bike
15 Double KB Clean & Jerk

Midline Stability:
5 x 8 Good Morning 40-45% 1RM Backsquat.

Snatch Grip Deadlift + Low Hang Snatch
5 x 1+1 @ 70% 1RM
*2.5-5kg increase each week

Gymnastics Conditioning:
10 min EMOM:
1 Set of C2B @ 33% Max*
*If Max set of C2B is 15 reps, complete 5 reps EMOM for 10 minutes.

Backsquat, Strict Press, Deadlift, Weighted Pull-Up
2 x 5

170818

Jesse Training Plan

Training Plan Wod for Friday, August 18th, 2017

Wod with Class:
“17.2”

12 min AMRAP:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.”

Clean
5 x 1 @ 90-95%

Backsquat, Strict Press, Deadlift, Weighted Pull-Up
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.

Conditioning:
2 Rounds:
28 Wallball
28 Sec. L-Sit