NEWS

Current PSC Cycle: 10.18 – 11.14

MON: Front Squat
TUES: Complexes
WED: Push Jerk
THUR: Aerobic System
FRI: Deadlift

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Body Scans
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Personal Training
To learn more, go here.

MONDAY

Gym in Bay Park San Diego

READ: The Benefits of a Front Squat vs. a Back Squat

PSC

First, for 16 Minutes:
5 Front Squats
16 Bird Dog Rows

Then, 12 Minutes:
8 DB Reverse Lunge to Curl
6 Ring Fly
4 Box Jumps

Finish:
30 DB Thrusters
10 Lateral Hops Every Break
END: 400m Run

Performance: 2 Front Squats

TUESDAY

Gym in Bay Park San Diego

READ: What Is The Point of Complexes?

PSC

First, a 10′ EMOM
6 KB Complex

Every 90″ x 8
With a Partner in a You-Me Pace:

10 Ring Rows
8 Plate Pull Through
4 Jump Overs

8 Minute Finisher:
Me: 100m Run
You: Max Plyo Complex

WEDNESDAY

Training ‘Explosive Strength’ With the Olympic Lifts

READ: Developing Power with the Push Jerk

PSC

First, for 15 Minutes:
5 Push Jerk
5 Broad Jumps

Then, for 15 Minutes:
“Battery”
8 BW Squats
8 Push-Ups
8 Butterfly Sit-Ups

Performance: 2 Split or Push Jerks

THURSDAY

Gym 92109

READ: All About Aerobic System Benefits

PSC

For 35 Minutes:
In a Team of 4

A: 300m Row

B: 10 LM Rotational Lunges + 20 LM Kickstand Row

C: 5 Chin-Ups + 10 Lateral Step Downs

D: 200m SA Farmer Walk

FRIDAY

Gym in Bay Park San Diego

READ: The Deadlift And All The Ways We Love Thee

PSC

Every 3 Min,
Rotate Between A + B
A: 10 Sumo Deadlift
12 Seated Rear Delt Raise
60 DB Hollow Kicks

B: 20 SA KB Front Squats
10 Seated KB Curls
(x8 Rounds)

Then, w/ a Partner:
Me: 30″ Max Burpee to DB Sumo Deadlift
You: Rest
(x5 Rounds Each)

Finish:
500m Run

SATURDAY

Performance360 Pacific Beach Gym

PSC

For 35 Minutes:
6 Chin-Ups
10 Plate Sit-Ups
15 Explosive Step Ups
(x2)

200m Run

20 H2H KB Rows
10 DB Bridge Press
(x2)

20 Cal Row

Performance: 4/2 Weighted Chin-Ups

SUNDAY

P360 is closed on Sundays. We encourage you to use this day to recover with family and friends, or to get outside and put your fitness to use in beautiful Southern California.

Personal training and skill sessions available.