171207

Jesse Training Plan

Training Plan for Thursday, December 7th, 2017:

Wod With Class:
1 Mile Run
Isabelle 135/95-lb, or 70% 1RM
1 Mile Run
Grace 135/95-lb

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

Complete a set of Strict Press 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.

171206

Jesse Training Plan

Training Plan for Wednesday, December 6th, 2017:

Wod With Class:
5 Rounds, 40s On/20s Off, Alt. Between*:
• Dubz
• DB Front Rack Lunges 50/35-lb
• Toes-2-Bar, or V-Up
• Rusian KB Swing 70/53-lb

*Tabata Scoring: Only Record Your lowest scored round per movement.

Conditioning:
10 Rounds, 2 Min AMRAP*:
20 Sec. L-Sit**
10 Burpee
Max Reps Rope Climb

*1 Min Rest Between Rounds
**Accumulate 20 sec. if cannot complete in 1 set.

Conditioning:
460M Sled Pull 135/90-lb

Rest 5 Min, then:

260M Sled Pull 225/155-lb

171205

Jesse Training Plan

Training Plan for Tuesday, December 5th, 2017:

Wod With Class:
12 Min AMRAP:
3 Cal Bike Or Row
1 Muscle-Up
6 Cal Bike Or row
2 Muscle-Up

Continue up the ladder!

Push Press:
2-2-2

Clean EMOM*:
3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*1 Min. Rest In-Between Sets

Conditioning:
7 Rounds:
70 M Sled Push 270/180#
7 Weighted GHD

171204

Jesse Training Plan

Training Plan for Monday, December 4th, 2017:

Wod With Class:
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.

Preferably: Muscle-Ups

Conditioning:
5 Rounds, Every 6 Min:
2 Min AMRAP:
200M Run
12 HSPU
Max Reps C2B

Conditioning:
7 Rounds*:
7 Weighted Glute Ham Raise
7 Back Extensions
* Rest As Needed Between Sets

171201

Jesse Training Plan

Training Plan for Friday, December 1st, 2017:

Wod With Class:
21 DB Thruster 50/35-lb
400m Run
18 DB Thruster
400m Run
15 DB Thruster
400m Run

3 DB Thruster
400m Run

Front Squat, Push Press, Strict Pull-Up, Reverse Hyper:
2 x 5*

*Today the weights should start to feel light and easy compared to how the same weights felt two weeks ago!

Conditioning:
8 Rounds:
16 Cal bike
8 Bulgarian Split Lunge @ 70/53-lb KB

171130

Jesse Training Plan

Training Plan for Thursday, November 30th, 2017:

Wod With Class:
9 Rounds:
3 Legless Rope Climb
5 Bench Press 185/125, or 70% 1RM
7 Cal Bike, or Row

Snatch Balance:
5 Min EMOM:
3 Snatch Balance

5 Min EMOM:
2 Snatch Balance

5 Min EMOM:
1 Snatch Balance

Conditioning:
5 Rounds (20 min total):
4 Minute AMRAP:
500M Row @ +10-15 Sec Max 500m Row Pace
Max Strict Muscle-Up

171129

Jesse Training Plan

Training Plan for Wednesday, November 29th, 2017:

Wod With Class:
5 min EMOM:
Tall Clean + High Hang

5 min EMOM:
High Hang Clean + Hang Clean

5 min EMOM:
Clean + Hang Clean

5 min EMOM:
Clean

Front Squat, Push Press, Strict Pull-Up, Reverse Hyper:
1 x 10*

*Go really light and just enjoy ten reps. It can be as light as 40% of max. Just use the movement to unwind after the previous day’s heavy attempts.

Conditioning:
4 Min AMRAP:
12/10 Cal Bike
12 C2B

4 Min AMRAP:
12/10 Cal Row
12 C2B

Conditioning:
1/2 Tabata each:
Weighted Abmat Sit-Up
Hollow Rocks
Arch Rocks
Side-Plank Reach through (each side)
V-Up

171128

Jesse Training Plan

Training Plan for Tuesday, November 28th, 2017:

Wod With Class:
For Time & Load:
800M Run
10 S2OH 50% 1RM*
600M Run
10 S2OH 60% 1RM
400M Run
10 S2OH 70% 1RM
200M Run
10 S2OH 80% 1RM

*May Be Taken From a Rack

Conditioning:
7 Rounds:
50 ft. Farmer Handle Walk
7 Deficit HSPU

*Increase Farmer Walk Weight 5-10-lb & Deficit HSPU Height 1.5 inches from last week.

Front Squat, Push Press, Strict Pull-Up, Reverse Hyper:
6 x 1*

*You’ll do six singles, adding weight each rep. It can be 5 pounds or 50, depending on how each single feels. It’s not a max effort on the last set; it’s just the sixth single. If the loads feel heavy, just add five pounds. If the bar is flying, add more.

Conditioning:
4 Rounds (12 min cap):
12 Back-Hip Extension
4 Pegboard Ascent

171127

Jesse Training Plan

Training Plan For Monday, November 27th, 2017:

Wod With Class:
14 minute AMRAP:
25 ft. DB/KB Overhead Walking Lunge 50/35-lb
2 Toes-2-Bar*

*Increase T2B by 2 every round.

Front Squat, Push Press, Strict Pull-Up, Reverse Hyper:
2 x 5

Conditioning:
1 Mile Weight V20/14-lb

171124

Jesse Training Plan

Training Plan

15 Minutes:
Build to Today’s Heavy Snatch

Conditioning:
7 Rounds:
7 DB Thruster 50/35-lb
7 C2B
21 Calorie Bike

Front Squat, Push Press, Strict Pull-Up, Reverse Hyper:
2 x 5*

*The load on the bar depends on how you feel. If the effort feels easy and light, “nudge” the load up. Here’s the secret (again): The goal of this program is to gently raise your efforts (load) on the easy days so that the bar feels light.

If you start out lifting a weight, say 205 at one effort level, and in a few weeks you’re lifting 245 at the same perceived effort and speed, you’re definitely stronger.