190426

Jesse Training Plan

Training Plan WOD for Thursday, April 25th, 2019:

WOD With Class:
5 Rounds (12 Min Cap):
22 Wallballs 20/14lb
2 Squat Cleans and Jerks 225/155-lb, or 75% 1RM

Hang Power Clean:
5 x 3*
*Start at 70% 1RM and Build

Accessories:
4 Rounds:
100ft Sled Push – Heavy
50ft Handstand Walk or :30 second handstand hold against wall
100ft Farmers Carry – Heavy
50ft Walking Lunges 70/53-lb KBs

190425

Jesse Training Plan

Training Plan WOD for Thursday, April 25th, 2019:

WOD With Class:
4 Rounds*:
50 Dubz
25 Push Ups
5/4 Rope Climbs or 20 C2B
*Rest 90 seconds between each round

Aerobic Capacity:
4 Rounds:
400m Run – Moderate
200m Run – Fast
100m Run – Walk/Recovery

190424

Jesse Training Plan

Training Plan WOD for Wednesday, April 24th, 2019:

WOD With Class:
50-40-30-20-10 (15 Min Cap):
Cal Bike/Row/Ski
*15 Double DB/KB Snatch 50/35lb After Each Set

Strict Press:
(Week 2)
5 x 5 @ 75% 1RM, OR 5-10 lb. Heavier

Bent Over Row:
5×5
Rest 90 seconds between sets

Clean Pull:
4 x 3 @ 95-100% 1RM Clean*
*Rest 90 seconds between sets.

190423

Jesse Training Plan

Training Plan WOD for Tuesday, April 23rd, 2019:

WOD With Class:
Every 4 Min x 3 Rounds:
400m Run
24/16 Cal Ski/Bike/Row

Conditioning:
10-8-6-4-2*:
Squat Clean**
*15 T2B After Each Set

**Rx
Men: 135,155,185,205,225lb
Women: 95,105,125,145,155lb

Clean & Jerk Complex:
Every 2:00, 6 sets:
– 1 Power Clean
– 1 Split Jerk
– 1 Behind the Neck Split Jerk

Starting @ 70% Jerk, Increase weight each round

190422

Jesse Training Plan

Training Plan WOD for Monday, April 22nd, 2019:

WOD With Class:
Backsquat
(Week 2)
5 x 3 @ 80% 1RM or, 5-10 lb. Heavier Than Last Week

For Quality:
30 Strict Deficit Handstand Push Ups*
*Rest 90 seconds, then:
20 Kipping Handstand Push Ups

Power Snatch:
EMOM 5min
– 1 rep @ 65%
EMOM 5min
– 1 rep @ 70%
EMOM 5min
– 1 rep @ 75%

Conditioning:
10 Rounds, (30 Min Cap):
5 Bench Press 185/130-lb
6 Burpee Box Jump Overs 24/20″
20/16 Cal Row

190419

Jesse Training Plan

Training Plan WOD for Friday, April 19th, 2019:

WOD With Class:
33-22-11:
Pull Ups
Shoulder to Overhead 95/65lb
Box Jump

Aerobic Capacity:
3 Sets:
800m Run Fast
200m Easy

Clean & Jerk:
3 reps @ 70%
2 reps @ 75%
2 reps @ 80%
2 reps @ 80%
1 rep @ 85%
1 rep @ 87%

190418

Jesse Training Plan

Training Plan WOD for Thursday, April 18th, 2019:

WOD With Class:
Strict Press:
(Week 1)
3 x 5 @ 75% 1RM

Every 2 minutes, 5 rounds:
20 Push Ups
20 Hollow Rocks

190417

Jesse Training Plan

Training Plan WOD for Wednesday, April 17th, 2019:

WOD With Class:
4 Rounds (20 min cap):
30/21 Cal Row
400m Run
50 ft. Handstand Walk

Deadlifts:
Every 3:00 minutes, 4 Rounds:
8 Deadlifts

Start @ 65% of 1 RM and build each set. No higher than 80% 1RM.

Midline Stability:
4 Rounds:
5 Back Hip Extensions
5 Hip Extensions
5 GHD Sit-Up

Plate Pinch Holds:
4 x 30 seconds each hand

190416

Jesse Training Plan

Training Plan WOD for Tuesday, April 16th, 2019:

WOD With Class:
2 Rounds*:
7 Power Snatches 155/105-lb, or 70% 1RM Power Snatch
7 Squat Cleans
7 Push Jerk
14 Toes to Bar

*Rest 5 Minutes & Repeat for 2 More Rounds.

Gymnastics Strength:
5/3 Legless Rope Climbs
7/5 Rope Climbs
(time cap: 5 minutes)

Rest 5 minutes

4/2 Legless Rope Climbs
6/4 Rope Climbs
(time cap: 5 minutes)

Accessories:
3 Rounds:
100 ft. Single Arm Dumbbell Walking Lunge
15 Behind the Head Dumbbell Tricep Extension
20 Single Arm Strict Press

190415

Jesse Training Plan

Training Plan WOD for Monday, April 15th, 2019:

WOD With Class:
15 Min AMRAP:
25/20 Cal Row/Bike/Ski
5 Bench Press @ 80% of your 1rm
50 Dubz

Backsquat:
(Week 1)
5 x 3 @ 80% 1RM

Midline Stability:
4 Rounds:
5 Back Hip Extensions
5 Hip Extensions
5 GHD Sit-Up

Hang Squat Clean:
EMOM 15 minutes, Perform the following:
1 Hang Squat Clean

1-5 @ 65% 1RM
6-10 @ 70% 1RM
11-15 @ 75% 1RM