This Week
October Cycle:
Monday – Cleans / LT 3
Tuesday – Varied
Wednesday – Deadlifts
Thursday – Varied / SE 3
Friday – Varied 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
PSC 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
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