This Week
PROGRAMMING
2019 BLOCK 1 (“Breaker of Chains”) Cycle: 1/7 – 2/17
Monday – Cleans
Tuesday – Varied
Wednesday – Deadlifts
Thursday – Varied
Friday – Bench Press
Monday
PSC
First. For Strength
Hang Clean
25’ to find a 3RM
—
Then. For Conditioning, FAST.
5/s ½ KB FR Squats
20/s Plate Flutter Kicks
5/s Skaters
100m Run
(x8’)
—
Finisher:
Max Hollow Rocks + 10 Swimmers
(x3)
Phase 1: Squat Test
SPECIALTY CLASSES
PRIMAL:
10:1
DB RDL
Ring Rows
KB Floor Press
LM Rotational Cleans
MB HP Kick Outs
150m Run
Tuesday
PSC
For Personal Progress Benchmark
Lactate Threshold 1
**In 9’ Heats**
12 Push Jerks (95#/65#)
5 OTB Lateral Burpees
300m Run
Then Rest until your heat is up
(x3)
SPECIALTY CLASSES
PRIMAL: 7a, 6:30p
Complete As Fast As Possible.
8-10-10-8
SB Forward Lunges
Pull Ups
KB Curls
MB Slams
—
500m Run
—
10 Plyo Skaters
10 Push Ups
10 V Ups
5 ½ Burpees
(x3)
—
500m Run
MUSCLE: 4:30p, 6p
First.
6 Bench Press (beat last week)
(x3)
—
8 Close Grip Bench @80% (OTS)
(x3)
—
Then.
8-8-8 Three Pos. Push-Up (adv = weighted)
6/s SA DB OH Press
Max Band Push Downs
(AMRAP)
Wednesday
PSC
First. For Strength
Deadlift
30’ Work up to 3RM or perform sets of 3~85%
—
Then. For Conditioning
2/s TGU
60m SA Farmer Carry
15” Bike Sprint
(x10’)
Phase 1: Squat Test Option
Phase 1: Row Test
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6p
First:
Split Jerk Footwork
3×3 Paused Jerks
—
Main movement:
Split Jerk
Work up to a heavy single, then 80%x2 for the remainder of class.
—
Then, for strength:
4×2 Front Squats @ 90-95%
KETTLEBELL CORE: 5:30p
KB Skills
5 KB Upside Down Squats
5/s Windmills
15” Hollow Hold
(x10)
—
15 EMOM
A: 10 Squat Rope Waves+4 Rope Slams
B: 10 Hollow Rocks
C: 5/s Swing Snatches
—
6×1’ Circuits
-20” Rest-
Sit Ups
Oppo Toe Taps
Turtles
Low Plank Hip Rotations
Thursday
PSC
First 10-8-6-4-2
Sand Bag Squats
Push Ups
BB Bicep Curls
15’ Cap
—
Then. For Conditioning
Plate Complex:
10 GTOs
10 Side Lunges
10 Russian Twists
10 Ring Dips
200 Run
(x13’)
Phase 1: Row Test Option
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
First:
Split Jerk Footwork
3×3 Paused Jerks
—
Main movement:
Split Jerk
Work up to a heavy single, then 80%x2 for the remainder of class.
—
Then, for strength:
4×2 Front Squats @ 90-95%
MUSCLE: 5:30p
First.
6-6-8-8 (Per Side)
SA DB Bench Row
(x4)
—
Then.
12 Landmine Towel Rows
12/s Hammer Curls
(x4)
—
Last. As Many Reps As Possible
Chin-Ups (>3 reps/set)
(Time Remaining)
PRIMAL: 6pm
3×8’ Circuits w/ a Partner
-2’ Rest in Between-
A:DB Rev Lunge + Side Raise
B: 45” AB
—
A:10 Renegade Rows+10 DB Front Rack Squats
B: 200m Run
—
A: 10 RKB Swings + 6 Side Lunges
B: 200m Row
Friday
PSC
First.
Bench Press
Take 20’ to find a 3RM
—
Then. For Conditioning.
800m Sprint
FOR TIME
—
Then.
10 Ring Rows
8 Gob Rev Lunges
6 Renegade Rows
4 Box Jump Overs
(x8’)
SPECIALTY CLASSES
PRIMAL: 6a
Complete As Fast As Possible.
8-10-10-8
SB Forward Lunges
Pull Ups
KB Curls
MB Slams
—
500m Run
—
10 Plyo Skaters
10 Push Ups
10 V Ups
5 ½ Burpees
(x3)
—
500m Run
MUSCLE: 4:30p
First.
6 Back Squat (beat last week)
(x3)
—
8 Back Squat @75-80% (OTS)
(x3)
—
Then.
6 Manual GHR
(x3)
Saturday
PSC Crown Point
First, for 10′
60m Bear Crawl
Directly into a 50m Sprint to Return Jog
—
Then, For 10′
6 Heavy Kneeling Arnold Presses
6 Non Alternating lunge Jumps
6 Paused Spiderman Crunches
6 Cal Bike Sprint
—
Last, For 10 Minutes
80m Farmer Carry
50m Side Shuffle into Backward Jog
PSC Ocean Beach
First, 2×10’ Circuits
8 MB Slams
5 Pull Ups
8 Push Ups
150m Run
8 KB Curtsy Lunges
5 DB Hammer Curl+ Press
8 Squat Jumps
150m Row
—
Then, w/ a Partner
A1: 10 Renegade Rows+ 10 Tuck Ups
A2: 10 RKB Swings+5 over the KB Burpees
B: Rest
(x10’)
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