170331

Jesse Training Plan

Training Plan for Friday, March 31st, 2017:

Wod with Class:
20 min AMRAP:
3 Squat Clean*
6 Ring Row
9 Box Jump Over 30/24

*Begin at 50% 1RM, add 5% each round

Midline Stability:
5 Rounds:
10 Back-Hip Extension
30 sec. Weighted Plank
30 sec. Weighted Side-Plank (each side)

Aerobic Capacity:
1 Mile Sled Pull 115/90-lb

170330

Jesse Training Plan

Training Plan for Thursday, March 30th, 2017:

Wod with Class:
40 HSPU
400M Row
40 Push Press 95/65-lb
400m Run

Oly:
Jerk 5 x 2 @ 75-80% 1RM*

*Focus on quality & speed. What is one issue you want to work on and improve in your jekr?

Jerk Dip Squats
5 x 2*
*Start at 105% 1RM Jerk and build each set

Aerobic Capacity:
1 x 500 at Mod Pace
2 min Rest
3 x 200 (150 sprint + 50m easy)
2 min Rest
3 x 200 (100 sprint + 100m easy)
2 min Rest
3 x 200 (15 sprint + 150m easy)
2 min Rest
1 x 500 at Mod Pace
Total: 2800M

Midline Stability:
100 Hollow Rocks
100 Weighted Abmat Sit-Ups 50/35-lb

170329

Jesse Training Plan

Training Plan for Wednesday, March 29th, 2017:

Wod with class:
5 Rounds:
3 Legless Rope Climb*, or 1 pegboard assent
9 GHR (Glute Ham Raise), or 18 Good Mornings 45/35-lb
81 ft. Sled Push (Heavy!)
*if 45 GHR are not enough stimulus add a weight.

Oly:
High Hang Snatch, E2MOM:
5-4-3-2-1-1-1, build each set*
*High hang to work on finishing the 2nd pull (finish the drive), keeping elbows over the bar, quick turn-over & fast 3rd pull. Stay at a relatively light % of your 1RM snatch (still a de-load week).

8 min EMOM: 2 Hang Snatch Pull
*Start around 80% of your max. If your speed and positions feel good build to a moderately heavy weight to finish your sets at.

Gymnastics Progression:
5 Round EMOM, alt*:
Toes-2-Bar
Arch Rocks

*Choose the same number to hit for all 5 rounds. Next week try to increase by 1 rep per round. Use ankle weights if you can do more than 15 consecutive t2b.

Grip Strength:
2 Rounds:
50 Cal Assault bike
200 yard plate pinch farmer carry 45/35# comp plates*

170328

Jesse Training Plan

Training Plan for Tuesday, March, 2017:

Class WOD (for quality):
Row 500 meters, or Run 400 meters
30 Bench press, BW/0.75 BW
Row 1000 meters, or Run 800 meters
20 Bench press, BW/0.75 BW
Row 2000 meters, or Run 1600 meters
10 Bench press, BW/0.75 BW

Oly, E2MOM:
High Hang Power Clean + 2 Front Squat + Jerk*
*Start at 155/105 & add 10-lb each round, build to 80% +/- 1RM Jerk

Gymnastics:
5 Rounds EMOM, alt*:
• Strict HSPU
• L-Sit

*Pick a number you can sustain for all 5 rounds. i.e. Jessie did 5 Strict HSPU. If you can complete all 5 rounds at this number, next week you will add one rep and try to hit 1 more rep each round.

Midline Stability:
5 Rounds:
20 GHD Sit-Up
20 Russian Twists with Medball