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

170918

Jesse Training Plan

Training Plan Wod for Monday, September 18th, 2017

Wod with the Class:
20 min AMRAP:
200M Run
10 Cluster 95/65-lb

Gymnastics Conditioning:
12 min EMOM:
33% Max Set of Bar Muscle-Ups

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

Conditioning:
“After Party”
33-27-21-15-9:
Burpee*
GHD Sit-Up

*Find a target at least 6″ above standing reach

170915

Jesse Training Plan

Training Plan Wod for Friday, September 15th, 2017

Wod with the Class:
4 Rounds:
3 Front Squat @ 80% 1RM
2 Legless Rope Climb
10 Sandbag Cleans 150/100-lb

Conditioning:
800M Sled Pull 90/60-lb

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

170914

Jesse Training Plan

Training Plan Wod for Thursday, September 14th, 2017

Wod with the Class:
18 min Partner AMRAP:
12 Dumbbell Front Rack Lunge 50/35-lb
6 Bench Press 185/125-lb, or 70% 1RM*

*Alternate Rounds with Partner.

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

170913

Jesse Training Plan

Training Plan Wod for Wednesday, September 13th, 2017

Wod with the Class:
Teams of 2:
2k Row
1 Mile Burden Run w/sandbag, or Wallball
2k Row

*Partners can switch on the row and trade-off the burden run as desired

Hang Snatch Complex*:
1 Snatch High Pull +
1 Power Snatch +
1 Snatch

6 x 1 @ 65% 1RM

*Begin Hang at the knee. Increase 2.5-5kg each week

Midline/Grip:
5 Rounds:
10 Shovel Deadlift (each side)
10 Side-Plank Reach-Through
10 Toes-2-Bar

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

170912

Jesse Training Plan

Training Plan Wod for Tuesday, September 12th, 2017

Wod with the Class:
For time (14 min cap):
50 Clean & Jerk 135/95, or 55% 1RM
50 Burpees

Gymnastics Conditioning:
4 Rounds:
15 Handstand Push-Ups
15 SandBag Cleans 100/70-lb
15 Medball GHD Sit-Up

Conditioning:
4 x 1 Mile Bike* **

*Rest 30 sec. in-between sets
**After all four sets, Rest 5 Minutes and repeat for another 4 sets.

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