170911

Jesse Training Plan

Training Plan Wod for Monday, September 11th, 2017

Wod with the Class:
“Nancy”
5 Rounds:
400M Run
15 Overhead Squat 95/65-lb

Gymnastics Conditioning:
10 min EMOM:
33% Max Set of Bar Muscle-Ups

Conditioning:
5 Rounds*:
15 Cal Bike
10 Burpee Box Jump Over 24/20″
5 Double KB Walking Lunge 53/35-lb

*2:1 Work/Rest Ratio

OHS, Strict Press, Weighted Pull-Up, Sumo Deadlift
2 x 5*

*For each of the lifts, choose a beginning weight between 60-75% 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.

170908

Jesse Training Plan

Training Plan Wod for Friday, September 8th, 2017:

Wod With Class:
2 Rounds (17 min cap):
100 double-unders
25 toes-to-bars
25 deadlifts 225/155 lb., or 55% 1RM
25 box jump overs 24/20 in.

Testing:
2 Rounds:
Forever Fran!

Conditioning:
7 min AMRAP:
5 Muscle-Up
10M KB Dbl OH Walking Lunge 53/35-lb

Snatch 8 x 1 @ 82% 1RM
*Increase 2.5-5kg each week

Front Squat, Strict Pull-Up, Sumo Deadlift, Weighted Dip:
2 x 5*

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

Conditioning:
10 Rounds:
30/25 Cal Bike
*1 min Rest

170907

Jesse Training Plan

Training Plan Wod for Thursday, September 7th, 2017:

Wod With Class:
2 Rounds:
50 Wallballs 30/20-lb
100ft. Handstand Walk (or 5 Wall Walk)

Midline Stability:
5 Rounds:
10 Glute Ham Raise
2 Pegboard Ascent

Clean + Double Jerk
4 x 1 @ 70% 1RM Clean*
*Increase 2.5-5kg each week

170906

Jesse Training Plan

Training Plan Wod for Wednesday, September 6th, 2017:

Wod With Class:
Hang Snatch Complex*:
1 Snatch High Pull +
1 Power Snatch +
1 Snatch

6 x 1 @ 65% 1RM

Conditioning:
7 min AMRAP:
10 Power Snatch
3 Bar Muscle-Up

Conditioning:
For Time:
18/12 Ring Muscle-Ups (7 min time-cap)*
*Every Break Perform 15 Burpees

Front Squat, Strict Pull-Up, Sumo Deadlift, Weighted Dip:
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.

170905

Jesse Training Plan

Training Plan Wod for Tuesday, September 5th, 2017:

Wod With Class:
3 Rounds:
800M Run
80M SandBag Carry 150/100
40 Air Squat

Conditioning:
10 min EMOM:
*Complete 50% Max Butterfly C2B each minute. Work on staying tight, feet together. Example: If Max Set is 15, complete 7-8 EMOM.

Snatch Balance:
6 x 1, build over 6 singles.

Front Squat, Strict Pull-Up, Sumo Deadlift, Weighted Dip:
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.

170904

Jesse Training Plan

Training Plan Wod for Monday, September 4th, 2017:

Wod With Class:
5 Rounds (25 min cap):
200M Run
20 Alt. DB Snatch 50/35-lb
20 C2B
20 Push-Ups
20 DB Overhead Walking Lunge

Midline Stability:
8 min Tabata, alt: Dead Bug & Arch Rock

Front Squat, Strict Pull-Up, Sumo Deadlift, Weighted Dip:
2 x 5*

*After a day of rest, the lifting today should feel easy and that’s how it should be. Get the reps in.

170901

Jesse Training Plan

Training Plan Wod for Friday, September 1st, 2017:

Wod With Class:
10 min AMRAP:
30 Dubz
15 Power Snatch 75/55-lb

Snatch 8 x 1
Snatch 8 x 1 @ 82% 1RM
*Increase 2.5-5kg each week

Front Squat, Weighted Dip, Sumo Deadlift, Weighted Pull-Up:
2 x 5

Gymnastics Conditioning:
12 min EMOM:
*Complete 5 Butterfly C2B each minute. Work on staying tight, feet together.

Conditioning:
21-18-15-12-9-6-3:
G.H.R
Cal Assault Bike

170831

Jesse Training Plan

Training Plan Wod for Thursday, August 31st, 2017:

Wod With Class:
5 Rounds:
400m Row
30 ft. Handstand Walk
20 Strict Pull-Up
10 Weighted GHD Sit-Up

Clean + Double Jerk
4 x 1 @ 70% 1RM Clean*
*Increase 2.5-5kg each week

170830

Jesse Training Plan

Training Plan Wod for Wednesday, August 29th, 2017:

Wod With Class:
8 Rounds:
4 Deadlift 55% 1RM
8 Burpee over the Bar

Front Squat, Weighted Dip, Sumo Deadlift, Weighted Pull-Up:
5/3/2

Conditioning:
10 Rounds:
10 Cal Bike
1 Pegboard Ascent

Grip Strength:
7 min AMRAP:
24ft. Plate Pinch Carry 45/35# Comp Plates

170829

Jesse Training Plan

Training Plan Wod for Tuesday, August 29th, 2017:

Wod With Class:
14 min AMRAP:
7 HSPU
7 Box Jump Over 30/24″
7 Toes-2-Bar

Front Squat, Weighted Dip, Sumo Deadlift, Weighted Pull-Up:
2 x 5

Block Snatch Complex*:
1 Snatch High Pull +
1 Power Snatch +
1 Snatch:
6 x 1 @ 65% 1RM

*Set up blocks or plates so the bar is at the knee. Increase 2.5-5kg each week”