This Week 

October Cycle:

Monday Cleans / LT 3
Tuesday –  Varied
WednesdayDeadlifts
ThursdayVaried / SE 3
FridayVaried Lift / AP 4

PPBs can be viewed, here.

Monday

PSC

First. For Strength
2 Cleans
Rest 15”
2 Cleans
8 KB Push Jerks
*Every 4’ for 20’ (x5) *
**Cleans can be hang or full**

Then. For Conditioning
3 Hang Power Snatches
5 Sand Bag/MB Squats (10)
10 DB Russian Twists
100m Sprint @80%
(x5)

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

PRIMAL:

Perform every station in a 7:1 format on the first round, and a 4:1 format on the second round.
A: H2H Swing + Plyo Skater
Then, Run 200m
B: LM Reverse Lunge to Press + Inchworms w/ Full Stand-Up
Then, 10 calorie AB
C: DB Thruster + High Plank Kickout
Then, Row 200m
(x2, 35’ Cap)

Tuesday

PSC

First. For Structure
5/s Goblet Curtsy Lunge to Lateral Step up
8 Ab Rollouts
8 Paused Ring Rows (2”)
*Every 4’ for 16’ (x4)*

Then. For Conditioning
300m Run
3/s SL RDL
3/s ½ Kneeling LM Press
200m Run
6 Ring Push Ups
3/s KB Halo
100m Run
10 Sprinter Crunches
(x16’)

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

First, in a 10’ EMOM.
8 Goblet Reverse Lunges + 8 V-Ups

Then, with a Partner.
A1: 5/s DB Snatch + 100m Run
B: Rest
(x12 Min)

Then, to Finish:
50 Push-Ups
50 V-Ups
50 Squat Jumps
(x12 Min Cap)
(ADV: 100 of everything)

MUSCLE: 4:30p, 6p

First,
3+3 Seated BB OH Press
Rest 20” between triples
8 Ring Layouts
(x4)

Then,
5 DB Bench Press
8×5010 Ring Towel Rows
(x6)

Last,
12×3010 Bent Over Band Row
8×3010 Barbell Skull Crushers
(x3)

 

Wednesday

PSC

First. For Strength
5 Deadlifts @70-80%
30”/s Pallof Hold
*Every 5’ for 25’ (x5)

Then. For Conditioning
A) 300m Run
B) TGUs (Alternating sides until Partner returns)
(x10’)

Phase 1: Squat and Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First:
2 x 3 Muscle Snatch
3 x 3 Snatch Balance

Main Movement:
2 Snatch @80-90%
(x5)

Then, for speed strength:
4×3 Seated Box Jumps

KETTLEBELL CORE: 5:30p

KB Skills
4/s Rotational KB Clean
4/s Bent Press Windmill
10 Table Top MB Push- Ups
(x12’)

15’ EMOM
A: 4 Rope Wave Kneel to Stand
B: 4/s Rev. Lunge MB Rotations
C: 4/s Seated Alt Press

For 12’ W/ Partner
A1: 4/s Snatch+Rev Lunge + 3/s SA HP Kickouts
A2: 4/s Figure 8 Swings+ 10 Hollow Rocks
B: Rest

 

 


 

Thursday

PSC

First. For Structure
1 Uneven Rope Pull AFAP
10 KB Dead Bugs
*4 Rds in 18’*

Then. Partner Conditioning
a) 5 Goblet Squat Jumps + 10 Hollow Rocks
b) Rest
(x6’)
–Rest 3’–
a) 3 Hell Trots
b) Rest
(x6’)

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First:
2 x 3 Muscle Snatch
3 x 3 Snatch Balance

Main Movement:
2 Snatch @80-90%
(x5)

Then, for speed strength:
4×3 Seated Box Jumps

MUSCLE: 5:30p

First,
6 Back Squat @75-85%
(x4)

Then,
3+3 Front Squat
Rest 20” between triples
(x3)

Last, With a Pal
5 Manual GHR Razor Curls
(x3)

PRIMAL: 6pm

Complete as fast as possible.
300m Run

6 Pull-Ups
6 American Sit-Ups (Regression → 5/s Sprinter Crunch)
8 KB Sumo Deadlift
(x3)

300m Row

50 Plyo Skaters
70 BW Squats (perform a squat jump every 5th rep)

200m Farmer Carry

5/s Goblet Side Lunge
10 OH Grip BB Rows
(x3)
FINISH: 30 Burpees

Friday

PSC

First. For Structure
6 Front Squats @60-75%
5×5” Negative KB Goblet Curls
*Every 4’ for 16’ (x4)*

Then. For Conditioning.
10:1
Chin Ups
Ham Erg Curls
DB Pull Throughs (total)
Bench Jump Overs (total)
80m Run
(20’Cap)

SPECIALTY CLASSES

PRIMAL: 6a

First, in a 10’ EMOM.
8 Goblet Reverse Lunges + 8 V-Ups

Then, with a Partner.
A1: 5/s DB Snatch + 100m Run
B: Rest
(x12 Min)

Then, to Finish:
50 Push-Ups
50 V-Ups
50 Squat Jumps
(x12 Min Cap)
(ADV: 100 of everything)

MUSCLE: 4:30p

First,
10 Weighted Push-Ups
10 Barbell Curls
10 Lateral Raises
(x10)

Then,
10 Two Dumbbell Rows
10 Band Push-Down
10 Rear Delt Raises
(x10)

 

Saturday

P360 Race PrepPSC Crown Point

100m Run
15 OH KBS
15 Box Jumps
15 V-Ups
15 DB Power Snatch
150m Row
Rest 90″
(x35’)

 

PSC Ocean Beach

“Hell and Back”
500m Run(Together)
70 RKB Swings
60 Bw Squats
50 Burpees
40 MB Slams
30 Tuck Ups
20 Cal Bike
10 Hell Trots

 

 

Sunday

Flow Yoga 9am @CP
Open Gym and Phase 1 Testing 10am – 12pm @CP

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