170515

Jesse Training Plan

Training Plan WOD for Monday, May 15th, 2017:

Wod with Class:
21-15-9
Muscle-Up
Single Arm DB OHS

Midline Stability:
7 Rounds, Alt. E2MOM:
• Sled Pull (Use fat rope. 6/8 plates.)
• SandBag Bear Hug x 1 min

CHINESE SNATCH PULL+HANG SNATCH
(Video)
5 x 1 at 70% of your 1RM Snatch.
*Increase 2.5-5kg/week

BACK SQUAT
Week 3
4×2 @ 80% 1RM

2 PUSH PRESSES + PUSH JERK
4 x 1 at 55% of your 1RM Clean & Jerk.
*2.5-5kg increase/week

170513

Jesse Training Plan

Training Plan Wod for Friday, May 13th, 2017:

Wod with class:
30 / 25 cal. bike
20 burpee box jump-overs
10 sandbag cleans

Gymnastics Progression:
5 Rounds E2MOM:
Max Weighted Handstand Hold 40/24#

POWER SNATCH
4×2 at 75% of your 1RM Snatch

BACK SQUAT
4×3 at 75% of your 1RM Back Squat”

170511

Jesse Training Plan

Training Plan WOD for Thursday, May 11th, 2017:

Wod with Class:
For time (20 min cap):
100 ft. Single Arm Dumbbell Lunge
100 Dubz
50 WallBall 30/20-lb
10 Rope Climb
50 WallBall
100 Dubz
100 ft. Single Arm Dumbbell Lunge

Gymnastics Progression:
10 min EMOM, Alt:
Strict HSPU
Hollow Rock

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”

170510

Jesse Training Plan


Training Plan Wod for Wednesday, May 10th, 2017:

Wod with Class:
60′ Handstand Walk
10 T2B
10 Deadlift 70% 1RM
60′ Handstand Walk
12 T2B
12 Deadlift 70% 1RM
60′ Handstand Walk
14 T2B
14 Deadlift 70% 1RM
60′ Handstand Walk
16 T2B
16 Deadlift 70% 1RM

SNATCH
6×1 at 85% of your 1RM Snatch

BTN SPLIT JERK
3×2 @ 85% of your 1RM Clean & Jerk

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

170509

Jesse Training Plan

Training Plan WOD for Tuesday, May 9th, 2017:

Wod with Class:
21-15-9
Dumbbell Snatch 70/50-lb
Ring Dip

Midline Stability:
5 Rounds:
5 Single Arm DB Strict Press tempo: 70×1 (each side)
Max L-Sit

HIGH HANG CLEAN
4 x 1 at 80% of your 1RM Clean & Jerk

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

170508

Jesse Training Plan

Training Plan WOD for Monday, May 8th, 2017:

Wod with Class:
For Time, w/weight Vest:
1200M Run
Then, 12 Rounds:
4 Strict Handstand Push-Up
8 Chest-2-Bar
12 Air Squat

Gymnastics Progression:
10 min EMOM, Alt:
Kipping Ring Muscle-Up*
Side-Plank Reach Through**

*Add load to increase stimulus.
**Setup Band across J-Hooks to increase stimulus.

10 min EMOM, Alt:
Kipping Ring Muscle-Up
Handstand Walk

CHINESE SNATCH PULL+HANG SNATCH
(Video)
5 x 1 at 70% of your 1RM Snatch.
*Increase 2.5-5kg/week

BACK SQUAT, Week 2
4×3 at 75% of your 1RM

2 PUSH PRESSES + PUSH JERK
4 x 1 at 55% of your 1RM Clean & Jerk.
2.5-5kg increase/week

170505

Jesse Training Plan

Training Plan for Friday, May 5th, 2017

Wod with Class:
10 Min:
Pause Front Squat, Build to a Heavy Single

10 rounds for time of:
5 Front Squats 70% 1RM
5 Parallette Handstand Push-ups

Gymnastics Proficiency:
5 Rounds, Every 2 Minutes:
1 minute Weighted Wall Handstand Hold (aka “Line Drill) 25-lb Vest

POWER SNATCH
4×2 at 75% of your 1RM Snatch

BACK SQUAT
4×5 at 70% of your 1RM Back Squat

170504

Jesse Training Plan

Training Plan Wod for Thursday, May 5th, 2017:

Wod With Class:
10 min:
Build to a Weighted Strict Pull-Up

25 min AMRAP:
10 C2B
20 Push-Up
30 Weighted Abmat Sit-Up 50/35-lb
2 x 40m Sled Push 140-lb

Gymnastics Proficiency:
10 min EMOM, alt:
Max Set Bar Muscle-Up
30 sec. Ring Dip Support Hold (full turn-out)

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

BOX SQUATS
4×3 at 80% of your 1RM Back Squat.
* Increase 5-10kg/week
**Use Bumper Plates to build box height.

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

170503

Jesse Training Plan

Training Plan WOD for Wednesday, May 3rd, 2017:

Wod with Class:
24 min AMRAP:
3 Deadlift*
60 Lunges
90 yd. Farmer Carry 70/53-lb

*Begin at 50%, add 5% Each Round

Gymnastic Progression:
5 Rounds*:
Toes-2-Bar
Arch Rock

*Maintain the same number for all 5 Sets. Try to increase toes-2-bar by 1-rep, and arch rock by 3-seconds, each week. Only go up the following week if all 5 sets are completed at the same number.

SNATCH
8×1 at 80% of your 1RM Snatch

BTN SPLIT JERK
4×2 at 80% of your 1RM Clean & Jerk

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

170502

Jesse Training Plan

Training Plan WOD for Tuesday, May 2nd, 2017:

Wod with Class:
5 Rounds x Every 4 minutes:
400M Run
With Remaining Time: Muscle-Ups*

*Use weight vest to increase the stimulus.

Gymnastics Proficiency:
5 Rounds (10 min EMOM, alt):
HSPU
L-Sit

*three weeks to go! Increase the HSPU reps by 1 and L-sit by 3 seconds, try to maintain for all 5 rounds.

HIGH HANG CLEAN
Work at 75% of your 1RM Clean & Jerk for 5×1

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