170711

Jesse Training Plan

Training Plan Wod for Tuesday, July 11th, 2017

Wod with Class
4 Rounds:
7 Push Press @ 155/105, or 65% 1RM
21 Weighted Abmat Sit-Up
7 Double KB Clean & Jerk 53/35-lb
70 Dubz

Gymnastics:
21-15-9
Toes-2-Bar
Strict Deficit HSPU

Power Clean
5 x 1 @ 70% 1RM
*2.5-5kg Increase Each Week

Front Squat
3 x 3 @ 80% 1RM
*2.5-5kg Increase Each Week

170710

Jesse Training Plan

Training Plan Wod for Monday, July 10th, 2017

Wod with Class
150/100 Cal Row, or Bike, or 1 Mile Run
15 Burpee Muscle-Ups
400M Sled Push, or Pull
15 Burpee Muscle-Ups
150/100 Cal Row, or Bike, or 1 Mile Run

Backsquat
5 x 5 @ 75% 1RM

Stiff Legged Deadlift
4 x 6 @ 65% 1RM Deadlift
*2.5-5kg increase from last week

Midline:
5 Rounds:
30 Hollow Rocks
50M Overhead Barbell Carry 155/105-lb

170707

Jesse Training Plan

Training Plan Wod for Friday, July 7th, 2017

Wod with Class:
24 min AMRAP:
3 Power Clean*
6 Rope Climb 12 ft.
12 Deficit HSPU

*Start at 55% 1RM, add 5% each round

Front Squat
4 x 3 @ 65% 1RM
*5-10kg Increase Each Week

Snatch EMOM
Week 2
4 x 4 @ 70%
4 x 3 @ 75%
4 x 2 @ 80%
4 x 1 @ 85%

*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:
For Time:
30 weighted muscle-Ups* 20/14-lb
*Every Break Perform 15 Burpees

170706

Jesse Training Plan

Training Plan Wod for Thursday, July 6th, 2017

Wod with Class:
25 min AMRAP:
5 Bench Press*
250M Row
50 Lunges

*Start at 50% 1RM, add 5% each round
**Use a spotter for bench press, & spot others when they need assistance.

Back Squat
4 x 3 @ 80% 1RM
*5-10kg Increase Each Week

Strict Press*
4 x 3 @ 50% 1RM C&J
*2.5-5kg Increase Each Week

Bent Over Row
4 x 8 @ 65% Max Snatch
*2.5-5kg Increase Each Week

*Superset the Strict Press and the Bent Over Row.

Midline Stability
3 Rounds:
2 min/side: Hold One KB Overhead with One KB By Your Side*
1 min hold: Weighted Plank

*If you cannot hold for the full 2 minutes per arm, accumulate 2 minutes total.

170705

Jesse Training Plan

Training Plan Wod for Wednesday, July 5th, 2017

Wod with Class:
3 Rounds of Deadlift:
70% x 3
75% x 3
80% x 3+

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

Split Jerk
4 x 2 @ 80% 1RM
*2.5-5KG Increase Each Week

Conditioning:
5 Rounds:
10 Medball GHD Sit-Up
100 ft. Handstand Walk
100 Yard Sled Push 180/140-lb

170703

Jesse Training Plan

Training Plan Wod for Monday, July 3rd, 2017:

Wod with Class:
Backsquat
5 x 5 @ 70% 1RM

Gymnastics:
Every 2 minutes for 10 rounds*:
5 KB Clean & Jerk 53/35-lb
10 Toes-2-Bar
5 Ring Muscle-Ups

*Scaled: Every 3 minutes for 7 rounds.

Stiff Legged Deadlift
4 x 6 @ 65% 1RM Deadlift
*2.5-5kg increase from last week

Midline Conditioning:
21-15-9
SandBag Clean (12-6-3 for ladies)
*2 x 50 yard Overhead Barbell Carry After Each Round 185/125-lb

170630

Jesse Training Plan

Training Plan Wod for Friday, June 29th, 2017:

Wod with Class:
21-15-9:
Thrusters 135/95-lbs
Chest-2-Bar
Cal Bike, or Row

Front Squat
4 x 3 @ 65% 1RM
*5-10kg Increase Each Week

Snatch EMOM
Week 1
5 x 4 @ 65%
5 x 3 @ 70%
5 x 2 @ 75%
5 x 1 @ 80%

*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

Gymnastics:
3 Sets of 3 Rounds:
5 Muscle-Up*
30 Dubz
*90 Seconds Rest in-between Sets

Complete 3 Rounds of: 5 muscle-ups + 30 dubz. Rest 90 Seconds and repeat for 2 more Sets.
*Wear a weight vest if 5 consecutive muscle-ups is below 60% max set.

170629

Jesse Training Plan

Training Plan Wod for Thursday, June 28th, 2017:

Wod with Class:
14.4
14 min AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Back Squat
4 x 3 @ 80% 1RM
*2.5-5kg Increase Each Week

Strict Press*
4 x 3 @ 50% 1RM C&J

Bent Over Row
4 x 8 @ 65% Max Snatch

*Superset the Strict Press with the Bent Over Row

Conditioning:
5 Rounds* (with a weight vest):
3 min moderate run + 3 minutes recover run
*1 min rest between rounds.

170628

Jesse Training Plan

Training Plan Wod for Wednesday, June 27th, 2017:

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

Complete a set of Deadlift 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.

Split Jerk
4 x 2 @ 80% 1RM
*2.5-5KG Increase Each Week

Conditioning:
8 Rounds:
4 SandBag Cleans / Tire Flips
30M Sandbag Carry / Farmer Carry 85# (each hand)
2 Legless Rope Climbs

170627

Jesse Training Plan

Training Plan Wod for Tuesday, June 26th, 2017:

Wod with Class:
10 min EMOM, alt:
Single Leg Box HS Kick-Up
Hollow Rocks, or Dead Bug Hold

20 min AMRAP:
200M Run
5 Push-Press*
50 ft. Handstand Walk

*Start at 50% 1RM, at 5% each set

Power Clean
5 x 1 @ 70% 1RM
*2.5-5kg Increase each week

Front Squat
3 x 3 @ 80% 1RM
*2.5-5kg Increase each week