170607

Jesse Training Plan

Training Plan Wod for Wednesday, June 7th, 2017

Wod with Class:
30 min EMOM, alt:
200M Run, or Row
Chest-2-Bar
3 Sumo Deadlift*

*Start at 80%, stay to work on technique or build as speed and form allow

Split Jerk
4 x 3 @ 70% 1RM
2.5-5kg increase each week

Gymnastics progression
5 Rounds, 1 min on / 30 sec rest:
Fat Grip Toes-2-Bar
Press Hip Raise

*Use the first round to establish a baseline. Maintain this number (or time) for all 5 rounds.

170606

Jesse Training Plan

Training Plan Wod for Tuesday, June 6th, 2017:

Wod with Class:
3 Rounds of Strict Press:
65% x 5
70% x 5
75% x 5+

Complete a set of Strict Press every 2 minutes for 6 rounds (12 minutes). The goal on the plus set is 12-15 reps. If you can easily get 15 reps, increase your 1RM and recalculate your percentages. If you cannot get 12-15 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Conditioning:
2 Mile Run

Conditioning:
5 Rounds, 8 Min EMOM, alt*:
30 yard Sled Push 360/270#
Bar Muscle-Up
Handstand Walk, 5 yard Square
Back-Hip Extensions (add load to increase stimulus)

*3 min Rest in-between Rounds

Midline Stability:
50-40-30-20-10:
Cal Bike
GHD Sit-Up

170605

Jesse Training Plan

Training Plan WOD For Monday, June 5th, 2017:

Wod with Class:
3 Rounds for time of:
21 Wall Balls 20/14
15 Toes-to-bar
9 Clean & Jerks 135/95

*Rest 5 min, then:

4 Rounds for time of:
25 Hand Release Push-ups
1 L-sit Rope Climb, 15 ft

*Rest 5 min, then:

5 Rounds for time of:
15 Calories, Assault Bike
10 Russian Kettlebell Swings 70/53

3 Rounds of BackSquat:
65% x 5
70% x 5
75% x 5+

Complete a set of BackSquat every 2 minutes for 9 rounds. The goal on the plus set is 12-15 reps. If you can easily get 15 reps, increase your 1RM and recalculate your percentages. If you cannot get 12-15 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Power Clean
5 x 4 @ 65%
5 x 3 @ 70%
5 x 2 @ 75%
5 x 1 @ 80%

*1 minute rest in-between sets

Gymnastics Progression:
5 Rounds:
60 ft. Handstand Walk
Band-Assisted Back Lever

Conditioning
5 Rounds, 8 Min EMOM, alt*:
Wallball 30/20
Cal Row

*3 min Rest in-between rounds.

170602

Jesse Training Plan

Training Plan for Friday, June 2nd, 2017

Wod with Class:
10 Rounds:
5 Front Squat 65% 1RM
1 Legless Rope Climb

Conditioning:
5 Rounds:
Max Set L-Sit Chin-Up with Fat Grips (minimum 7 per round)
10 Weighted Glute Ham Raise
30 rd. Sled Pull @ Bodyweight

Conditioning:
60 Bar Facing Burpees

Gymnastics:
15 min EMOM, alt:
Ball-Up + Tempo Decent
Handstand Floaters
Straddle-Up Drill*

*Partner Assisted: Start in a Handstand (stay hollow), control feet down to the floor in a straddle over 10 seconds.

Gymnastics:
10 Rounds:
5 yard Handstand Walk, Turn, & Repeat. Score is total yards walked each round without falling out of handstand.

170601

Jesse Training Plan

Training Plan WOD for Thursday, June 1st, 2017

Wod with Class:
6 Rounds, every 90 Seconds:
3 weighted Eccentric Dips, Build each set.

For Time:
200M Run
1 Push Press @ 85% 1RM
10 HSPU
200M Run
1 Push Press @ 85% 1RM
9 HSPU
… Down to:
200M Run
1 Push Press @ 85% 1RM
1 HSPU

Conditioning:
4 Rounds:
200M Sled Pull 135/95#
8 Dbl KB Clean & Jerk 53/35#

Gymnastics:
5 Rounds:
Bar Muscle-Up Tempo Decent + False Grip Hang
20 GHD Sit-Up, Weighted

Gymnastics:
6 Rounds:
5 Butterfly Pull-Up + 4 C2B + 3 Bar Muscle-Ups

170531

Jesse Training Plan

Training Plan WOD for Wednesday, May 31st, 2017:

Wod with class:
6 Rounds, every 90 seconds:
3 Deficit Deadlift, or Good Morning, build each set.

4 Rounds:
10 DB Box Step-Up 50/35-lb
20 Burpee Box Jump Over
30 Russian KB Swing 70/53

Gymnastics Progression:
10 min EMOM, alt:
KB Overhead Carry
Arch Hold

Gymnastics Progression:
5 Rounds (Every 2 minutes):
1 min Weighted Handstand Hold

Conditioning:
7 Rounds, Every 3 Min:
Row 350/400M
10 Unbroken Muscle-Ups*

*Score is max set of Muscle-Ups

170526

Jesse Training Plan

Training Plan Wod for Friday, May 26th, 2017:

Wod with Class:
10 min: Build to a Heavy Squat Clean + Thruster

5 Rounds:
10 Thrusters 115/85-lb*
200M Run

Conditioning:
800M Sled Pull 135/90
40 Front Rack Lunges 115/85-lb
400M Sled Pull 135/90
20 Front Rack Lunges 115/85-lb

POWER SNATCH
Build to today’s 1RM

BACK SQUAT
Build to Today’s 3RM

170525

Jesse Training Plan

Training Plan WOD for Thursday, May 25th, 2017:

Wod with Class:
For Time:
1000m Row
10 Muscle-Up

Midline Stability:
20-15-10-5:
Seated Single-Arm DB Strict press (each side)

40-30-20-10
GHD-Sit-Up*

*Add load of necessary to increase stimulus.

POWER CLEAN + HANG CLEAN (PAUSE)
4×1 at 70% of your 1RM Clean & Jerk.
*Increase 2.5-5kg/week

PAUSE SQUATS
4×3 at 80% of your 1RM Back Squat.
* Increase 5-10kg/week

CLEAN HIGH PULLS
4×3 at 90% of your 1RM Clean & Jerk.
*Increase 2.5-5kg/week

170524

Jesse Training Plan

Training Plan Wod for Wednesday, May 24th 2017:

Wod with Class:
“Christine”
3 Rounds:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)

Gymnastics Progression:
3 Rounds:
10 Strict Alternating Toes-2-Bar
1 Min Fat Grip Deadlift Hold

SNATCH
Build to Today’s 1RM

BTN SPLIT JERK
Build to Today’s 1RM

FRONT SQUAT
4 x 2 @ 80% 1RM*
*Increase 2.5-5kg

170523

Jesse Training Plan

Training WOD for Tuesday, May 23rd, 2017

Wod with Class:
10-9-8-7-6-5-4-3-2-1:
Power Snatch 115/85, or 60% 1RM
Burpee Facing the Bar

Gymnastics Progression:
10 Rounds:
3-Position Ring Dip Support Hold + Ring Dip
3 Bar Muscle-Up

HIGH HANG CLEAN
Build to Today’s 1RM

SNATCH HIGH PULL + 2 LOW HANG HIGH PULLS
4 x 1 at 75% of your 1RM Snatch.
*Increase 2.5-5kg/week