170421

Jesse Training Plan

Training Plan WOD for Friday, April 21st, 2017:

Wod with Class:
5 min AMRAP:
10 Squat snatch @ 60% 1RM
15 Burpee Box Jump Over

Rest 2 Minutes

5 min AMRAP:
10 Squat snatch @ 60% 1RM
20 Chest-2-Bar

Rest 2 Minutes

5 min AMRAP:
10 Squat snatch @ 60% 1RM
AMRAP Muscle-Up

Score is total reps for each of the three stations (separate scores).

Midline Stability:
3 Rounds:
20 Hollow Rocks
20 V-Ups
20 Strict Alternating Single Leg Toes-2-Bar

Snatch from Deficit
6 x 1 @ 75% 1RM*
*2.5-5 kg. Increase from last week.

Power Clean
75% 1RM C&J for 1, then 3 x 2 @ 10-15% lighter*
*2.5-5 kg Increase from last week.

Sumo Deadlift
Build to 3RM (roughly 85% 1RM Deadlift)
Then 2 x 5 @ 7-10% lighter*
*5-10 kg Increase from last week.

170420

Jesse Training Plan

Training Plan WOD for April 20th, 2017:

Wod with Class:
30 min EMOM:
Calorie Row
10 +/- GHD Sit-Up
12 Double KB Deadlift 70/53-lb

*Tabatta Scoring, record your lowest calorie row.

Gymnastics:
Double Tabatta (8 min) Alt:
Hollow Body
Arch

C&J
85% for 1, then 3 x 2 @ 10-15% less*
*2.5-5 kg. Increase from last week

Backsquat
75% for 5, then 3 x 5 @ 5-10% lighter
*+5-10 kg Increase from last week

2 strict Press + 3 Push Press
4 x 1 @ 60% 1RM C&J*
2.5-5 k.g. Increase from last week

170419

Jesse Training Plan

Training Plan WOD for Wednesday, April 19th 2017

Wod with Class:
15 Pegboard Ascents
150′ Handstand Walk
15 Rope Climbs
150′ Handstand Walk
15 Pegboard Ascents

Gymnastic Progression:
Week 4 (de-load)
5 Rounds:
Toes-2-Bar
Arch Rock

Snatch
85% for 1, then 3 x 2 @ 10-15% less
*2.5-5 kg Increase from last week

2 Front Squat + Jerk
4 x 1 80% 1RM C&J
*5-10 kg. Increase from last week

Deficit Deadlift
4 x 5 @ 60% 1RM Deadlift
*Increase 2.5-5 kg. from last week

Grip Strength
Accumulate 3 Min Fat Grip Deadlift Hold 165/115
*In as few of sets as possible

170418

Jesse Training Plan

Training Plan WOD for Tuesday, April 18th, 2017:

Wod with Class:
12 Squat Clean 185/125-lb*
9 Thruster 185/125-lb
6 Squat Clean & Jerk 185/125-lb

*Or 70% 1RM

Gymnastic Progression Week 4 (de-load)*
10 min EMOM, Alt:
HSPU
L-Sit

Halt Clean
5×2 @ 75% 1RM C&J*
*2.5-5 kg. Increase from last week

Backsquat
4 x 8 @ 65% 1RM
*5-10 kg. Increase from last week

Push Jerk
5 x 2 @ 65% 1RM C&J
*2.5-5kg Increase from last week

Aerobic Capacity
Bike, Swim, or Row!

170417

Jesse Training Plan

Training Plan WOD for Monday, April 17th, 2017:

Wod with class:
For Time:
Row 1000M, Or Bike 2k, Or Run 800m
50 Strict Weighted Chest-2-Bar 20/14#
100 Bench Press @ 45% 1RM
150 Air Squat (with vest)
Row 1000M

High Hang Snatch:
5 x 2 @ 60% 1RM*
*2.5-5kg Increase from last week

Front Squat
Build to 75% for a triple*
2.5-5kg Increase from last week

Then 2 x 3 @ 10% Lighter

Romanian Deadlift
3 x 8 @ 60% 1RM Deadlift*
*2.5-5kg Increase from last week

Midline Stability:
5 Rounds:
10 Reverse Hyper
1 Pegboard Ascent

170414

Jesse Training Plan

Training Plan WOD for Friday, April 14th, 2017:

Wod with Class:
20 Min AMRAP:
400M Run
8 Muscle-Ups*
16 WallBall 30/20#

*Weighted if you can do 8 consecutive M.U.already.

Snatch from Deficit
6 x 1 @ 75% 1RM*
*2.5-5 kg. Increase from last week.

Power Clean
75% 1RM C&J for 1, then: 3 x 2 @ 10-15% lighter*
*2.5-5 kg Increase from last week.

Sumo Deadlift
Build to 3RM (roughly 85% 1RM Deadlift)
Then: 2 x 5 @ 7-10% lighter*
*5-10 kg Increase from last week.

Aerobic Capacity
Row:
250m moderate
Rest 1 min
4 rounds: 150m hard, 100m easy, 50m sprint, 90sec rest
250m moderate
Rest 1 min
4 rounds: 150m hard, 100m easy, 50m sprint, 90sec rest
250m moderate

Total : 3150m

170413

Jesse Training Plan

Training Plan WOD for Thursday, April 14th, 2017:

Wod with Class:
15.4
Power Clean
HSPU

C&J
85% for 1, then 3 x 2 @ 10-15% less*
*2.5-5% Increase from last week

Backsquat
75% for 5, then 3 x 5 @ 5-10% lighter
*+5-10kg

2 strict Press + 3 Push Press
4 x 1 @ 60% 1RM C&J*
2.5-5% Increase from last week

Conditioning:
30 min AMRAP:
2 min bike
2 min row
2 min run

1704012

Jesse Training Plan

Training Plan WOD for Wednesday, April 12th, 2017:

Conditioning:
3 Rounds:
500M Row, or 1 Mile Bike
50 KB Walking Lunge 53/35-lb*
50 ft. Handstand Walk

Gymnastics Progression:
Gymnastic Progression:
5 Rounds*:
Toes-2-Bar
Arch Rock

*Increase toes-2-bar by 1 rep from last week. Increase Arch Rock by 3-seconds from last week.

Snatch
85% for 1, then 3 x 2 @ 10-15% less
*2.5-5% Increase from last week

2 Front Squat + Jerk
4 x 1 80% 1RM C&J
*3-7% Increase from last week

Deficit Deadlift
4 x 5 @ 60% 1RM Deadlift
*Increase 3% from last week

Midline Stability + Grip Strength:
3 Rounds (with a partner):
1 Min Fat Grip Deadlift Hold 155/105-lb
1 Min Weighted Side-Plank, Left
1 Min Weighted Side-Plank, Right

170411

Jesse Training Plan

Training Plan WOD for Tuesday, April 11th, 2017:

Conditioning:
Tommy V. (CJ)

21-15-9
Clean & Jerk* 55% !RM
15-12-9
15 Rope Climbs 15ft

Gymnastics Progression:
5 Round EMOM, alt*:
Strict HSPU
L-Sit

*For HSPU add 1-Rep to last week, complete for all 5 sets.
*For L-Sit add 3-seconds to last week, complete for all 5 sets.

Halt Clean
5×2 @ 75% 1RM C&J*
*2.5-5% Increase from last week

Backsquat
4 x 8 @ 65% 1RM
*3-7% Increase from last week

Push Jerk
5 x 2 @ 65% 1RM C&J
*2.5-5% Increase from last week

Aerobic Capacity
Bike, Swim, or Row!

170410

Jesse Training Plan

Training Plan WOD for Monday, April 10th, 2017

Wod with Class:
Regionals WOD 15.3
For Time (26 min cap):
Run 1 Mile
50 OHS 135/95-lb
100 GHD
150 Dubz
50 SDHP 135/95-lb
100 Box Jump Overs

High Hang Snatch:
5 x 2 @ 60% 1RM*
*2.5-5% Increase from last week

Front Squat
Build to 75% for a triple*
2-4% Increase from last week

Then 2 x 3 @ 10% Lighter

Romanian Deadlift
3 x 8 @ 60% 1RM Deadlift*
*2-4% Increase from last week

Midline Stability
7 Rounds:
10 Back-Hip Extensions*
20 Hollow Rocks

*Weighted if possible