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

170501

Jesse Training Plan

Training Plan WOD for Monday, May 1st, 2017:

Wod with Class:
10 min EMOM:
2 x Tall Clean, build each set

4 Rounds:
12 Wallball 20/14
12 T2B
12 Double KB Deadlift 70/53
12 HSPU*

Shoulder Stability:
3 Rounds:
6 Trap-3 Raise w/6 Second Pause
6 Banded Face Pulls
6 Cuban Rotations (each side)

Gymnastics Program:
10 min EMOM, Alt:
Assisted Strict Muscle-Up
Strict Dips

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

BACK SQUAT
3×5 at 70% of your 1RM

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

170428

Jesse Training Plan

Training Plan WOD for Friday, April 28th, 2017:

Wod with class:
10 min: Build to a Heavy-ish Thruster

For Time:
Fran*
Run 1 Mile

*Fran:
21-15-9
Thruster 95/65-lb
Pull-Up

Midline Stability:
4 Rounds:
10 Cal Bike
2 Pegboard Ascent*
20 Weighted GHD Sit-Up

Snatch from Deficit
6 x 1 @ 75% 1RM*
*2.5-5 kg. Increase from last week.

Power Clean
75% 1RM C&J for 1, then 3 x 2 @ 10-15% lighter*
*2.5-5 kg Increase from last week.

Sumo Deadlift
Build to 3RM (roughly 85% 1RM Deadlift)
Then 2 x 5 @ 7-10% lighter*
*5-10 kg Increase from last week.

170427

Jesse Training Plan

Training Plan WOD for Thursday, April 27th, 2017:

Wod with class:
Row 2k
50 Alt. Pistols
30 Hang Clean 65% 1RM

Gymnastics Progression:
10 min EMOM, alt:
5 Single Arm Upside Down KB Strict Press (each arm)
L-Sit*

*Maintain the same time for all 5 rounds

C&J
85% for 1, then 3 x 2 @ 10-15% less*
*2.5-5 kg. Increase from last week

Backsquat
75% for 5, then 3 x 5 @ 5-10% lighter
*+5-10 kg Increase from last week

2 strict Press + 3 Push Press
4 x 1 @ 60% 1RM C&J*
2.5-5 k.g. Increase from last week

170426

Jesse Training Plan

Training Plan WOD for Wednesday, April 26th, 2017:

Wod with class:
20 min EMOM:
Sprint*

*Use the first round to establish a baseline: tun for 40 seconds, working at 80% perceived effort. Mark this spot. Alternate between finishing at this spot and the origin spot each round for 20 rounds.

Gymnastic Progression:
Week 5
5 Rounds:
Toes-2-Bar

Snatch
85% for 1, then 3 x 2 @ 10-15% less
*2.5-5 kg Increase from last week

2 Front Squat + Jerk
4 x 1 80% 1RM C&J
*5-10 kg. Increase from last week

Deficit Deadlift
4 x 5 @ 60% 1RM Deadlift
*Increase 2.5-5 kg. from last week

170425

Jesse Training Plan

Training Plan WOD for Tuesday, April 25th, 2017:

Wod with class:
“JT”
21-15-9
Handstand Push-Up
Ring Dip
Push-Up

Halt Clean
5×2 @ 75% 1RM C&J*
*2.5-5 kg. Increase from last week

Backsquat
4 x 8 @ 65% 1RM
*5-10 kg. Increase from last week

Push Jerk
5 x 2 @ 65% 1RM C&J
*2.5-5kg Increase from last week

Aerobic Capacity
7 Rounds:
2:30 Assault Bike
2:30 Rest
*Pick an RPM or Watt number and don’t let yourself drop below that

170424

Jesse Training Plan

Training Plan WOD for Monday, April 24th, 2017:

Wod with Class:
30 min EMOM, alt*:
DB Snatch (Heavy)
Dubz
Weighted Strict Pull-Up, or Sternum-2-Rings

*Use the first round to establish a baseline: Working at around 80% perceived effort for 40 seconds, record your score. Try to maintain this score for each of the three movements for all 10 rounds.

Midline Stability:
4 Rounds:
25 Weighted GHD
50 ft. Handstand Walk

High Hang Snatch:
5 x 2 @ 60% 1RM*
*2.5-5kg Increase from last week

Front Squat
Build to 75% for a triple*
2.5-5kg Increase from last week
Then 2 x 3 @ 10% Lighter

Romanian Deadlift
3 x 8 @ 60% 1RM Deadlift*
*2.5-5kg Increase from last week

170421

Jesse Training Plan

Training Plan WOD for Friday, April 21st, 2017:

Wod with Class:
5 min AMRAP:
10 Squat snatch @ 60% 1RM
15 Burpee Box Jump Over

Rest 2 Minutes

5 min AMRAP:
10 Squat snatch @ 60% 1RM
20 Chest-2-Bar

Rest 2 Minutes

5 min AMRAP:
10 Squat snatch @ 60% 1RM
AMRAP Muscle-Up

Score is total reps for each of the three stations (separate scores).

Midline Stability:
3 Rounds:
20 Hollow Rocks
20 V-Ups
20 Strict Alternating Single Leg Toes-2-Bar

Snatch from Deficit
6 x 1 @ 75% 1RM*
*2.5-5 kg. Increase from last week.

Power Clean
75% 1RM C&J for 1, then 3 x 2 @ 10-15% lighter*
*2.5-5 kg Increase from last week.

Sumo Deadlift
Build to 3RM (roughly 85% 1RM Deadlift)
Then 2 x 5 @ 7-10% lighter*
*5-10 kg Increase from last week.

170420

Jesse Training Plan

Training Plan WOD for April 20th, 2017:

Wod with Class:
30 min EMOM:
Calorie Row
10 +/- GHD Sit-Up
12 Double KB Deadlift 70/53-lb

*Tabatta Scoring, record your lowest calorie row.

Gymnastics:
Double Tabatta (8 min) Alt:
Hollow Body
Arch

C&J
85% for 1, then 3 x 2 @ 10-15% less*
*2.5-5 kg. Increase from last week

Backsquat
75% for 5, then 3 x 5 @ 5-10% lighter
*+5-10 kg Increase from last week

2 strict Press + 3 Push Press
4 x 1 @ 60% 1RM C&J*
2.5-5 k.g. Increase from last week

170419

Jesse Training Plan

Training Plan WOD for Wednesday, April 19th 2017

Wod with Class:
15 Pegboard Ascents
150′ Handstand Walk
15 Rope Climbs
150′ Handstand Walk
15 Pegboard Ascents

Gymnastic Progression:
Week 4 (de-load)
5 Rounds:
Toes-2-Bar
Arch Rock

Snatch
85% for 1, then 3 x 2 @ 10-15% less
*2.5-5 kg Increase from last week

2 Front Squat + Jerk
4 x 1 80% 1RM C&J
*5-10 kg. Increase from last week

Deficit Deadlift
4 x 5 @ 60% 1RM Deadlift
*Increase 2.5-5 kg. from last week

Grip Strength
Accumulate 3 Min Fat Grip Deadlift Hold 165/115
*In as few of sets as possible