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
Spend 30’ Working up to a heavy clean single –
Then, Drop 10-20% for 3R Sets w/Time Remaining
**Cleans can be hang or full in All Level**
—
Then. PPB Lactate Threshold 3
400m Run
*rest 3’
(x3)
*Record total combined of 3 rounds
Phase 1: Squat and Row Test Option
SPECIALTY CLASSES
PRIMAL:
3×9’ Density Circuits
A: 7 Landmine Goblet Squats
7 Ring Rows
100m Run
—
B.
3 KB Complex (5 RKBS + 5 Pass Through Lunges = 1)
100m Row
—
C: 5/s Plyo Skaters
3/s 1-Arm DB Reverse Lunge to Press*
10 Calorie AB
Tuesday
PSC
First. For Structure.
Max Push Ups + 1 Rope Pull AFAP
Max SB Squats + Max Distance Carry + Max SB Squats + Max Carry (until you drop the bag)
*AMRAP in 25’*
—
Then. For Conditioning
12-10-8-6-4 (total reps)
Staggered RKBS
Sprinter Crunches
Plyo Lunge Jumps
100m Run
SPECIALTY CLASSES
PRIMAL: 7a, 6:30p
w/ a Partner.
A: 80m Farmer Walk
B: DB Floor Press
(x8’)
—
A: 200m Row
B: 15”/sd High Side Plank
(x8’)
—
A: 45” Assault Bike @ Moderate Pace
B: Plank
(x8’)
MUSCLE: 4:30p, 6p
First,
8-8-6-6 1¼ Seated DB OH Press
30” Rocking Ring Plank
(x4)
—
Then,
8-8-6-6 SA DB Bench (per side)
8 1¼ UH Grip BB Rows
(x4)
—
Last,
8/s Alternating DB Curl & Press
8/s KB Lawn Mower Row
(x4)
Wednesday
PSC
First. For Strength
If over 6 months of Deadlift Experience- Work up to a 3RM
*5 Deadlifts @60-80% (x5)
30”/s Pallof Hold
*30’ (includes BB warm up)
—
Then. For Conditioning
3 Hell Trots
150m Row
(x10’)
Phase 1: Squat Test
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6p
First:
2×3 Muscle Snatch
3×3 Snatch Balance
—
Main Movement:
Snatch Ladder
30, 50, 70, 80, 90, 95, 100, 90, 80, 70%
—
Then, for strength:
5×2 Box Jumps
KETTLEBELL CORE: 5:30p
KB Skills
TGU Work
45-60” Ring High Plank
(x10’)
—
15’ EMOM
A: 10 Burpee Rope Waves (x3)
B: 20 MB Mt Climbers + 10 MB Russian Twists
C: 4/s Split Stance Off Set KB Lunge
—
For 12’ w/ Partner
A: 2/s Snatch+ Forward Lunge+ Clean + Rev Lunge+ 10 Around the World
B: Rest
Thursday
PSC
First. For PPB SE:3.
5’ Max Pull-Ups (bands= no Rx)
—
Then. For Conditioning
5/s Elevated Split Squats
8 V-Ups
8 Rotational MB Slams
100m Run ~80% Sprint
(x5)
—
Optional Finisher
500m Partner Farmer Carry
(400m in CP)
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
First:
2×3 Muscle Snatch
3×3 Snatch Balance
—
Main Movement:
Snatch Ladder
30, 50, 70, 80, 90, 95, 100, 90, 80, 70%
—
Then, for strength:
5×2 Box Jumps
MUSCLE: 5:30p
First,
6 1¼ Front Squat
(x4)
Then,
6 Kang Squats
(x4)
—
Last, With a Pal
8 Snatch Grip RDL
(x4)
PRIMAL: 6pm
First, for 11 Minutes.
60 Rope Waves
5 American Sit-Ups
3/s RDL
5/s No Touch KB Russian Twists
100m Run
—
Then, for 9 Minutes.
20 Seated Russian Rope Slams
7 Wall Balls
Max Push-Ups to Failure
Max BW Squat to Failure
8 Calorie AB
—
FINISH: ½ Bridge Run
Friday
PSC
For PPB. AP4
12 Clean and Jerk (HPC + PJ) 65#/95#
100m Run
(x3)
—
25-20-15
15-10-5
OH KBS (26/44)
Push-Ups
100m Run
(x3)
—
50 Goblet Squats (26/44)
*Record Time*
NO “RX” TRACKING
SPECIALTY CLASSES
PRIMAL: 6a
w/ a Partner.
A: 80m Farmer Walk
B: DB Floor Press
(x8’)
—
A: 200m Row
B: 15”/sd High Side Plank
(x8’)
—
A: 45” Assault Bike @ Moderate Pace
B: Plank
(x8’)
MUSCLE: 4:30p
First,
20-16-12-8
Bench Press
DB Rear Delt Raise
(x4)
—
Then,
20-16-12-8
Standing BB Strict Press
Landmine Towel Rows
(x4)
—
Last,
20 Band Hammer Curls
20 DB Tricep Kickbacks
20 KB Upright Rows
(xAMRAP)
Saturday
PSC Crown Point
4×8 Minute Density Circuits:
ODD:
3/s Heavy Alt. DB Snatch (*6 Plate GTO for Community W/O)
3 Totem BW Complex
3/s SL Jops into 40m Sprint (Walk/Jog back)
EVEN:
6 Cal Bike
6 Deadbug
6 MB Slams
6 Broad Jumps into 40m Bear Crawl (Walk/Jog Back)
PSC Ocean Beach
First, 5:1
Push Ups
Sit Ups
BW Squats
100m Run
—
Then,
3/s DB Snatch
6 DB Pass Throughs
200m Run
10RKB Swings
10 KB Around the Worlds
100m Row
8 Burpees
8 Sprinter Crunches
6 Cal Bike
(18’)
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