171030

Jesse Training Plan

Training Plan for Monday, October 30th, 2017:

Wod With Class:
For Time:
1 Mile Run
80 Wallball
40 C2B
20 Overhead Squat @ 60% 1RM
800M Run
40 WallBall
20 C2B
10 Overhead Squat

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

*1 minute rest in-between sets

Wide-Grip Strict Pull-Up, Sumo Deadlift:
2 x 5

Conditioning:
7 Rounds:
20 Cal Bike
*2 min Rest Between Rounds

171027

Jesse Training Plan

Training Plan for Friday, October 27th, 2017:

Wod with Class:
14 minutes AMRAP:
60-calorie row, or 800M Run
50 toes-to-bars
40 wall-ball 20/14 lb.
30 cleans 135/95, or 60% 1RM
20 muscle-ups

OHS, Wide-Grip Strict Pull-Up, Sumo Deadlift:
2 x 5*

*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.

Conditioning:
7 Rounds:
7 DBL KB Z Press 35/26-lb
1 Weighted Pegboard Ascent

Conditioning:
7 Rounds:
30 yard Sled Pull 135-lb
30 Yard Sandbag Bear Hug 150#
30 yard Sled Push 180-lb

171026

Jesse Training Plan

Training Plan for Thursday, October 26th, 2017:

Wod with Class:
8 min EMOM:
Hang Power Clean + Clean*

8 min EMOM:
Power Clean*

*Build Each Set

Conditioning:
5-4-3-2-1:
Strict Muscle-Up
Sandbag Clean

Split Jerk EMOM:
3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*1 minute rest in-between sets

171025

Jesse Training Plan

Training Plan for Wednesday, October 25th, 2017:

Wod with Class:
Run 1 Mile
—Rest 5 min, then:
Run 800m
Rest 5 min, then:
Run 400m

OHS, Wide-Grip Strict Pull-Up, Sumo Deadlift:
5/3/2*

*Begin with the 5-rep number from the usual 2 x 5 workout. Then add some weight for three reps, and finally add some weight for two reps. Be sure to get the double.

Most people on this program find that this workout is the test for how things are progressing. The weights should begin to fly up on the double. That’s good, but stop there.

Remember, this is a long-term approach to getting strong. Don’t keep testing yourself.

Conditioning:
3 Rounds (build each round):
30 Second Farmer Carry Hold for max load
Max Set Toes-2-Bar

171024

Jesse Training Plan

Training Plan for Tuesday, October 24th, 2017:

Wod with Class:
Tall Snatch
3 x 5*

High Hang Snatch
3 x 5*

8 min EMOM:
Hang Snatch + Snatch*

8 min EMOM:
1 Snatch*

*Build each set.

OHS, Wide-Grip Strict Pull-Up, Sumo Deadlift:
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.

Gymnastics Conditioning:
21-15-9:
Strict Deficit HSPU
WallBall 2-for-1 20/14-lb

Conditioning:
5 Rounds:
40M Sled Push 320/160-lb
3 SandBag Cleans 150/100-lb
20 Yard HS Walk

171023

Jesse Training Plan

Training Plan for Monday, October 23th, 2017:

Wod with Class:
4 Rounds:
500M row
15 Deadlift 135/95-lb
12 Front Rack Lunge
9 Shoulder-2-Overhead

Conditioning:
3 Min to complete:
50 Cal Assault Bike
—Then:
3 Min:
Max Reps Bar Muscle-Ups

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

*1 minute rest in-between sets

OHS, Wide-Grip Strict Pull-Up, Sumo Deadlift:
2 x 5*

*For each of the lifts, choose a beginning weight between 60-75% 1RM. We are going to be hitting these lifts every day, so don’t get too hung up on weights and percentages. Remember the goals of this program: Train as Heavy as Possible, Train as Often as possible, Train as Fresh as possible.

171020

Jesse Training Plan

Training Plan for Friday, October 20th, 2017:

Wod with Class:
3 Rounds
12 BackSquats @ 225/155, or 65% 1RM
800M Run, or 1k Row

Front Squat, Weighted Pull-Up, Strict Press, Bent-Over Row:
2 x 5*

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

Gymnastics Conditioning:
10 min EMOM:
50% Max Set C2B

Conditioning:
10 Rounds:
5 Deficit HSPU*
10 GHR

*Increase Deficit each round

171019

Jesse Training Plan

Training Plan for Thursday, October 19th, 2017:

Wod With Class:
20 min AMRAP:
5 Power Clean*
10 Cal Row, or Bike
15 Bench @ 115/85, or 50% 1RM

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

Conditioning:
4 Rounds:
24 yard OH Walking Lunge
12 Sumo Dealidft
6 Hang Squat Clean & Jerk

Men: 2 x 53-lb KBs
Women 2 x 35-lb KBs

171018

Jesse Training Plan

Training Plan for Wednesday, October 18th, 2017:

Wod With Class:
For Time*:
1 Legless Rope Climb**
10 GHD Sit-Up, or Weighted Abmat Sit-Up
200 M Run
2 Legless Rope Climb
10 GHD Sit-Up
200 M Run
3 Legless Rope Climb
10 GHD Sit-Up
200 M Run
2 Legless Rope Climb
10 GHD Sit-Up
200 M Run
1 Legless Rope Climb
10 GHD Sit-Up
200 M Run

*Wear a weight Vest 20/14-lb

Front Squat, Weighted Pull-Up, Strict Press, Bent-Over Row:
1 x 10*

*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.

Conditioning:
5 Rounds:
10 Good Morning @ 35% 1RM Backsquat
50 ft. Plate Pinch Walk

171017

Jesse Training Plan

Training Plan for Tuesday, October 17th, 2017:

Wod with Class:
1 Mile Run
20 Toes-2-Bar
30 HSPU*
40 Burpee
100/70 Cal Row, Or Bike
40 Burpee
30 HSPU
20 Toes-2-Bar
1 Mile Run

Front Squat, Weighted Pull-Up, Strict Press, Bent-Over Row:
6 x 1*

*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.