170725

Jesse Training Plan

Training Plan Wod for Tuesday, July 25th, 2017

Wod with Class
30 muscle-Ups

Barbell Gymnastics:
Snatch Balance, 5 x 1
High-Hang Snatch, 5 x 1
Hang (mid thigh), 5 x 1

*Focus is on positions & bar speed. Build to a medium/moderate weight for all five sets, or add small increments for each set. If form starts to suffer, drop weight.

Conditioning:
20 min AMRAP:
15 Glute Ham Raise
30M Handstand Walk
60M Sled Push 230/160

170724

Jesse Training Plan

Training Plan Wod for Monday, July 24th, 2017

Wod with Class
10 Rounds:
9 Thruster 95/65-lb
35 Dubz

Conditioning
100M Barbell OH Carry 155/105-lb
5 Bar Muscle-Up
100M Barbell OH Carry
4 Bar Muscle-Up
100M Barbell OH Carry
3 Bar Muscle-Up
100M Barbell OH Carry
2 Bar Muscle-Up
100M Barbell OH Carry
1 Bar Muscle-Up”

Midline Stability
5 Rounds:
10 Walking Good Morning 105/85-lb
100 Yard Sled Pull @ 3/2 Plates (fast)

Recovery
5 Rounds:
6 Trap-3 Raises w/6 Sec Pause 8/5-lb
1 Pegboard Ascent

170721

Jesse Training Plan

Training Plan Workout of the Day for Friday, July 21st, 2017:

Wod with Class:
12 minutes:
Build to a Heavy Pause Front Squat

4 Rounds for time of:
3 Front Squats, 80% of 1RM
12 Chest-2-Bar Pull-Up

Snatch EMOM
(Week 4)
2 x 5 @ 75%
2 x 4 @ 80%
2 x 3 @ 85%
2 x 2 @ 90%
2 x 1 @ 95%

*1 minute rest in-between sets

Snatch Grip Deadlift + Low Hang Snatch Grip Pull
1 + 2 @ 90% 1RM Snatch
*2.5-5kg Increase Each Week

Conditioning
4 Rounds:
16 Glute Ham Raise
2 Pegboard Ascent
32 Yard Plate Pinch 45/35 (comp plates)

170720

Jesse Training Plan

Training Plan Workout of the Day for Thursday, July 20th, 2017:

Wod with Class:
4 x 250M Row Sprints*

*Tabata Scoring, Only Record your slowest 250m Row.

3 Rounds (For Quality):
20 Strict Handstand Push-Up (Or Dumbbell Strict Press, Heavy)
10 Muscle-Up

Back Squat
4 x 3 @ 80% 1RM
*5-10kg Increase Each Week

Strict Press*
4 x 3 @ 50% 1RM C&J
*2.5-5kg Increase Each Week

Bent Over Row
4 x 8 @ 65% Max Snatch
*2.5-5kg Increase Each Week

*Superset the Strict Press & Bent Over Row

170719

Jesse Training Plan

Training Plan Workout of the Day for Wednesday, July 19th, 2017:

Wod with Class:
30 min EMOM, alt:
10 Bulgarian Lunge 40% Max Backsquat
Dubz
GHD Sit-Up, weighted 10/6-lb

Split Jerk
4 x 2 @ 80% 1RM
*2.5-5KG Increase Each Week

170718

Jesse Training Plan

Training Plan Workout of the Day for Tuesday, July 18th, 2017:

Wod with Class:
800M Run
200M Farmer Carry
4 Legless Rope Climb
80M Handstand Walk
4 Legless Rope Climb
200M Farmer Carry
800M Run

Power Clean
5 x 1 @ 70% 1RM
*2.5-5kg Increase Each Week

Front Squat
3 x 3 @ 80% 1RM
*2.5-5kg Increase Each Week

170717

Jesse Training Plan

Training Plan Workout of the Day for Monday, July 17th, 2017:

Wod with Class:
Weighted Pull-Up:
3-3-3-3*

*Build to & stay at one weight for all four sets.

27-21-15-9:
Squat Clean 95/65
Ring Dip

Backsquat
5 x 5 @ 80% 1RM

Stiff Legged Deadlift
4 x 6 @ 65% 1RM Deadlift
*2.5-5kg increase from last week

Conditioning
5 Rounds:
20 Cal Bike Sprint
*Rest 3-4 Min between Rounds

170714

Jesse Training Plan

Training Plan Wod for Friday, July 14th, 2017

Wod with Class
20 min AMRAP:
400M Run
20 Push Press 115/85-lb
40M Sled Pull 6/4 Plates
20 C2B

Front Squat
4 x 3 @ 65% 1RM
*5-10kg Increase Each Week

Snatch EMOM
Week 3
3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets

Snatch Grip Deadlift + Low Hang Snatch Grip Pull
1 + 2 @ 90% 1RM Snatch
*2.5-5kg Increase Each Week

Conditioning:
21-15-9:
Assault Bike
GHD Sit-Up

3 Rounds:
2 Pegboard Ascent
100ft. Plate Pinch 45/35-lb (comp plates)

21-15-9:
Assault Bike
30M SandBag Carry

170713

Jesse Training Plan

Training Plan Wod for Thursday, July 13th, 2017

Wod with Class
For Time:
50 Toes-2-Bar
50 Wallball 30/20#
50 Burpee to plate Jump 45#
50 Alt. Dumbbell Snatch 70/50-lb

Back Squat
4 x 3 @ 80% 1RM
*5-10kg Increase Each Week

Strict Press*
4 x 3 @ 50% 1RM C&J
*2.5-5kg Increase Each Week

Bent Over Row*
4 x 8 @ 65% Max Snatch
*2.5-5kg Increase Each Week

*Superset Strict Press with Bent Over Row

170712

Jesse Training Plan

Training Plan Wod for Wednesday, July 12th, 2017

Wod with Class
Week 3:
3 Rounds of Deadlift:
70% x 5
75% x 3
85% x 1+

Complete a set of Deadlift 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.

Split Jerk
4 x 2 @ 80% 1RM
*2.5-5KG Increase Each Week

Conditioning:
6 SandBag Cleans, or tire flips
9 Rope Climb
12 Ring Muscle-Up
15 Bar Muscle-Up
18 SandBag Cleans, or tire flips