170816

Jesse Training Plan

Training Plan Wod for Wednesday, August 16th, 2017

Wod with Class:
7 Rounds:
30M Sled Pull 7/5 Plates
200M*
10 Good Morning @ 33% 1RM Backsquat

*Alt:
• Farmer Carry 53/35-lb
• Sandbag Bear Hug

Clean
3 x 4 @ 70%
*2.5-5 kg increase each week

Backsquat, Strict Press, Deadlift, Weighted Pull-Up
5/3/2

**Build to a moderate load 5-rep. Then add some weight for three reps, and finally add some weight for two reps. The double should be difficult but doable.

170815

Jesse Training Plan

Training Plan Wod for Tuesday, August 15th, 2017

Wod with Class:
21-15-9
Toes-2-Bar
Box Jump to a 20″ box

3 Rounds:
400M Run
30 Burpees

21-15-9
Toes-2-Bar
Box Jump to a 20″ box

Conditioning:
4 Rounds:
8 Sandbag Clean 100/70#
2 Pegboard Ascent

High Hang Clean
3 x 2 @ 80%
*2.5-5 kg increase each week

Backsquat, Strict Press, Deadlift, Weighted Pull-Up
2 x 5

*Never miss a rep. In fact, never even get close to struggling. Go as light as you need to go. It’s going to seem easy. When the weights feel light, simply add more weight.

170814

Jesse Training Plan

Training Plan Wod for Monday, August 14th, 2017

Wod with Class:
“Nasty Girls”

3 Rounds:
50 Squat
7 Muscle-Up
10 Hang Power Clean

Snatch Grip Deadlift + Low Hang Snatch
5 x 1+1 @ 70% 1RM
*2.5-5kg increase each week

Backsquat, Strict Press, Deadlift, Strict Weighted Pull-Up
2 x 5

*Week three starts the cycle over, we will be using the same lifts again for the next two weeks, only switching from farmer carries to weighted strict pull-up. Bump up the weights slightly from what you started with two weeks ago, remember to go by feel.

Conditioning:
2 Rounds:
28 WallBall 30/20
28 Sec. L-Sit

Conditioning:
6 Rounds, Every 6 Minutes:
30 Cal Bike
12 Upside Down KB Strict Press 53/35-lb

170811

Jesse Training Plan

Training Plan Wod for Friday, August 11th, 2017:

Wod with Class:
4 Rounds:
2 minutes on, 1 minute off*:
2 rope climbs
10/7-cal. Row
Max-rep OHS 155/105, or 50% 1RM**

*4th round extended to 3 minutes.
**Go until 75 reps of OHS are complete.

Conditioning:
2 Rounds:
25 WallBall 30/20
25 Sec. L-Sit

Backsquat
2 x 5

Strict Press
2 x 5

Deadlift
2 x 5

Farmer Carry
6 x 25 yard

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

170810

Jesse Training Plan

Training Plan Wod for Thursday, August 10th, 2017:

Wod with Class:
30 min EMOM*:
2 Split Jerk @ 80% 1RM
Toes-2-Bar
Cal Bike, or Row

Snatch
3 x 3 @ 85%
4 x 2 @ 90%
5 x 1 @ 95%
Build to a heavy

180809

Jesse Training Plan

Training Plan Wod for Wednesday, August 9th, 2017:

Wod with Class:
Muscle-Up Clean Ladder (18 Minute Time Cap)

8 rounds for time of:
4 bar muscle-ups
2 cleans*

*Begin at 60% 1RM, add 5% each round.

Backsquat
1 x 10

Strict Press
1 x 10

Deadlift
1 x 10

Farmer Carry
10 x 25 yards

*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.

170808

Jesse Training Plan

Training Plan Wod for Tuesday, August 8th, 2017:

Wod with Class:
For Time:
Run 1.5 Miles
30 SandBag Cleans
Run 1.5 Miles

Conditioning:
30 min EMOM*:
Toes-2-Bar
Handstand Push-Up
Cal Bike

*Week 2, increase the reps for each movement by 1-2 reps.

High Hang Clean
3 x 2 @ 80%
*2.5-5 kg increase each week

Backsquat*
6 x 1

Strict Press*
6 x 1

Deadlift*
6 x 1

Farmer Carry*
6 x 25 yards

*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.

170807

Jesse Training Plan

Training Plan Wod for Monday, August 7th, 2017:

Wod with Class:
4 Rounds:

3 min AMRAP:
7 Thrusters 75/55 lbs
7 Pull-Ups
7 Burpees
*1 min Rest
—THEN—
3 min AMRAP:
Cal Bike, or Row
*1 min Rest

*For this workout 1 round consists of both 3 minute AMRAPs and the rest. Tabata Scoring, record only your lowest score for both: the thruster/pull-up/burpee AMRAP, and the cal bike, or row.

Snatch Grip Deadlift + Low Hang Snatch
5 x 1+1 @ 70% 1RM
*2.5-5kg increase each week

Backsquat:
2 x 5

Deadlift:
2 x 5

Strict Press:
2 x 5

Farmer Carry:
8 x 25 yards (or 2 x 100 yards)

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

170804

Jesse Training Plan

Training Plan Wod for Friday, August 4th, 2017

Wod with Class:
17.4

13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20/14-lb. ball to 10/9-ft. target
55-calorie row
55 handstand push-ups

Clean
3 x 3 @ 85%

Backsquat
2 x 5

Strict Press
2 x 5

Deadlift
2 x 5

Farmer Carry
8 x 25 yards (or 2 x 100 yards)

*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.

170803

Jesse Training Plan

Training Plan Wod for Thursday, August 3rd, 2017

Wod with Class:
2 Rounds (25 min cap):
50 Dubz
50 KB Swing
50 DBL KB Lunges
50 C2B
50 GHD

Conditioning:
20 min EMOM, alt:
2 Pegboard Ascent
Cal Bike