This Week 

PROGRAMMING

2019 BLOCK 1 (“Breaker of Chains”) Cycle: 1/7 – 2/17

Monday Cleans
Tuesday – Varied
WednesdayDeadlifts
ThursdayVaried
FridayBench Press

Monday

October Programming Prep

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

Intended Stimulus

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)

 

SaturdayP360 Race Prep

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’)

 

 

Sunday

Open Gym and Phase 1 Testing 10am – 12pm @CP

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