170803

Jesse Training Plan

Training Plan Wod for Thursday, August 3rd, 2017

Wod with Class:
2 Rounds (25 min cap):
50 Dubz
50 KB Swing
50 DBL KB Lunges
50 C2B
50 GHD

Conditioning:
20 min EMOM, alt:
2 Pegboard Ascent
Cal Bike

170802

Jesse Training Plan

Training Plan Wod for Wednesday, August 2nd, 2017

Wod with Class:
EMOM*
3 x 3 Squat Clean @ 60% 1RM
3 x 2 Squat Clean @ 70% 1RM
3 x 1 Squat Clean @ 80% 1RM

*1 minute rest in-betwen sets

“Elizabeth”
21-15-9
Power Clean
Ring Dip

Conditioning:
1 mile Sled Pull 90/60-lb

Backsquat:
5/3/2

Deadlift:
5/3/2

Strict Press:
5/3/2

Farmer Carry:
8 x 25 yards (or 2 x 100 yards)

*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.

170801

Jesse Training Plan

Training Plan Wod for Tuesday, August 1st, 2017

Wod with Class:
FGB Style:

4 Rounds, 1 minute at each station (for max reps):
• Burpee
• Box Jump
• DB Push Press
• Row Calorie
• Rest

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

Backsquat:
2 x 5

Deadlift:
2 x 5

Strict Press:
2 x 5

Farmer Carry:
8 x 25 yards (or 2 x 100 yards)

*Never miss a rep. In fact, never even get close to struggling. Go as light as you need to go. It’s going to seem easy. When the weights feel light, simply add more weight.

170731

Jesse Training Plan

Training Plan Wod for Monday, July 31st, 2017

Wod with Class:
21-15-9:
OHS 135/95-lb, or 55% 1RM
9-6-3
Muscle-Up

Conditioning:
30 min EMOM, alt*:
• Toes-2-Bar
• Handstand Push-Up
• Cal Bike

*Keep reps the same for all 10 rounds. Record scores for all three movements. We will repeat this EMOM for the next 4 weeks to progress each week!

Backsquat:
2 x 5

Deadlift:
2 x 5

Strict Press:
2 x 5

Farmer Carry:
8 x 25 yards (or 2 x 100 yards)

*For each of the lifts, choose a weight between 50-70% 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.

170728

Jesse Training Plan

Training Plan Wod for Friday, July 28th, 2017

Wod with Class
“CrossFit Total”

Sum of the best of each of the following lifts:

Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

Conditioning
21-15-9:
Assault Bike
MedBall GHD Sit-Up 30/20#

Conditioning:
15-10-5:
Power Clean 80% 1RM
30M Handstand Walk

170727

Jesse Training Plan

Training Plan Wod for Thursday, July 27th, 2017

Wod with Class
15 min AMRAP:
750M Row
65 WallBall 30/20#
55 Handstand Push-Ups, 3/1.5″ Deficit
45 T2B

Conditioning:
3 Rounds:
21 DB Power Clean 70/50#
3 Pegboard Ascent
21 Cal Bike

Accessory:
5 Rounds:
6 Trap-3 Raises w/6 Sec Pause 8/5-lb
6 Face Pulls

170726

Jesse Training Plan

Training Plan Wod for Wednesday, July 26th, 2017

Wod with Class
DT
Five rounds for time of:
12 Deadlift 155/105-lb, or 70% 1RM Jerk
9 Hang power clean
6 Push jerk

Barbell Gymnastics:
Squat Jerk, 5 x 1
Jerk Dip Squats 5 x 2*

*Start at about 105% 1RM Jerk. Add weight as form allows.

Conditioning:
2 Rounds:
50/40 Cal Row
5 Legless Rope Climb 15/12ft.
50/40 Cal Cal Assault Bike
5 Legless Rope Climb

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)