October Training: Week 3 | Performance360

Monday, 10/13

Daily Challenge: “Fright Night”

First,
5/s Barbell Lunges
5/s Piston Press
30′ Farmer Holds
(5x)
—
Then,
Push-up/Pull-up Ladder
—
Last,
3 x 300m Partner Relay

P360 Power Hour: 6 pm @ Crown Point

Drills

3rd Pull Cleans, 5 x 3 @ 60%

Movements

Clean & Jerk, 7 x 1
Paused Front Squats, 5 x 3

Tuesday, 10/14

Daily Challenge: “Rolo”

First,
5×5 Sumo Deadlift
—
Then,
30’ Plank
5 Ring Dips w/ 2 sec pause @ bottom
80m Run
(x10 min)
—
Last,
50 RKB Swings

P360 Outdoor: 4:30 & 5:30 pm @ P360 Mission Beach

450m run

20 DB Push Press

20 MB Slams

15 push ups

15/s Spidermen

450mRun

15 DB Push Press

15 MB Slams

10 Push up

10/s Spidermen

450m Run

10 Push Press

10/s MB slams

5 Push ups

5/s Spidermen

Wednesday, 10/15

Daily Challenge: “Spring Cleaning”

Performance

The aim here is sustained volume, not as heavy as you can go.

A: 10 minute EMOM Hang Clean x 3 reps
B: 10 minute EMOM Touch n’ Go Clean and Jerk x 5 reps

Bill and Ted are working together. Clock starts, Bill does his reps. Ted then does his reps. Bill has until the new minute starts again and then he goes again (if both Bill and Ted finish their set at 0:37, then they have 23 seconds until Ted goes again). This process repeats for the full 10 minutes. This will be tiring. Think 5 – 10 minutes rest between the completion of A and the start of B.

Fat Loss & Conditioning: 8 Rounds

5/s KB Goblet Lunges
20 Sit Ups
5 Burpees
200m Run
(x5)
—

Then,
2 x 800m Run

P360 Kettlebells: 5 & 6 pm @ P360 Crown Point

5 Thrusters
5 Windmills
5 Snatches
Right side, then left.
(x5)
—
10 H2H Swings
3 Bottoms Up Press (R,L)
—
50 tip toe goblet squats

Thursday, 10/16

Daily Challenge: “Mustang”

25 Minutes
8 Front Squats
8/s DB Bench Rows
80m Waiter Walk* / 80m Run rotation each round
—-
Then,
3 x Until failure extended arm DB Holds

P360 Endurance: Now Meeting at 5 pm @ P360 Each Week!

This Week: P360 Crown Point
Format: Distance Intervals, 24 minutes

Warm-Up: bridge run to Model Boat Pond
Main Workout:
5 minutes FAST / 2.5 minutes easy recovery run
4 minutes FAST / 2 minutes easy recovery run
3 minutes FAST / 1.5 minute easy recovery run

2 minutes FAST / 1 minute easy recovery run

1 minute FAST / 30 second easy recovery run