NEWS
Current PSC Cycle: 10.18 – 11.14
MON: Front Squat
TUES: Complexes
WED: Push Jerk
THUR: Aerobic System
FRI: Deadlift
Body Scans
Interested in getting a benchmark to set some goals? Please review our Body Scans 101 page for how and when to use it.
Personal Training
To learn more, go here.
MONDAY
READ: The Benefits of a Front Squat vs. a Back Squat
PSC
First, for 18 Minutes:
8 Front Squats
16 Archer Rows
Then:
“Biathlon”
800m Row
800m Run
Performance: Find your 1RM Front Squat
TUESDAY
READ: What Is The Point of Complexes?
PSC
For 35 Min:
3 Barbell Complex
100m Run
(x2)
—
12 RKB Swings
6 Burpees
(x3)
—
100m Half Rack Walk
—
10 Rotational Slams
8 Cal Row
(x3)
WEDNESDAY
READ: Developing Power with the Push Jerk
PSC
First, for 18 Minutes:
5 Push Jerk
10 SP Reach Through
5 Box Jumps
Then, 2 x 7′ / 1′
w/ a Neighbor You-Me Pace
A:
8 Front Rack Split Squats
5 Lateral Push-Ups
B:
8 Rotational Split Squat
8 Plyo Skaters
Performance: Find your 1RM Jerk | Flight Club
THURSDAY
READ: All About Aerobic System Benefits
PSC
2 Rounds w/ Your Neighbor:
50/30 Renegade Rows
50/30 Half Rack Cyclist Squats
50/30 SL V-Ups
50/30 Plate GTO
After Each Completed Movement:
Round 1: Row 200m Each (You Go, I Go)
Round 2: Run 150m Together
FRIDAY
READ: The Deadlift And All The Ways We Love Thee
PSC
10:1
Deadlifts
Ring Crunches
DB Hollow Press
100m Run
5’ Finisher:
Max Bumper Complex
SATURDAY
PSC
3 Rounds:
Station # 1:
A: DB Rotational Lunge x 30”
B: Quadruped Pull Through x 30”
(x2)
Station #2:
A: KB Farmer Hold x 30”
B: Burpees x 30”
(x2)
Station #3:
A: Ballistic MB Snatch x 30”
B: Lunge Jumps x 30”
(x2)
Station #4:
A: Ring Pistol Squats x 30”
B: Side Plank x 30”
(x2)
Rest 2’ After a Full Round
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.
