This Week 

PROGRAMMING

2019 BLOCK 2 (“Ride The Lightning”) Cycle: 2/18 – 3/31

Monday All Purpose
Tuesday – Jerks
Wednesday – All Purpose
Thursday – Front Squat
Friday – Muscle

Monday

Performance360 Ocean Beach Gym

PSC

For Quality, 8 Rounds.
5 Deadlifts
5 Heavy Hang Cleans
5 BB Push Ups
Max Cal Bike Sprint

Finisher
50 Floor Wipers

Phase 1: Squat Test Option

SPECIALTY CLASSES

PRIMAL:

Complete AFAP
500m Run

10 UH Grip BB Row
10 DB FR Squat
50m Sprint/Return Jog
X
(x5)

5/s DB Push Jerk
5 Jump Pull Ups
10 Cal AB
X
(x5)

100 Bicycles (BUAN)

200m Farmers Carry (DB or KB)

 

Tuesday

Why is Strength a Consistent End of Cycle MeasurementPSC

First. For Strength
5 Push or Split Jerks (L1 BB Club) @50-75%
10 Slow Plate Flutter Kicks
*Every 4’ for 20 (x5)*

Then. For Personal Progress Benchmark: Aerobic Power 2
10:1 Burpees
100m Run
Track Time

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

For 15’
20m SB Walking Lunge
8 DB Floor Press
6 Pull Ups
10” AB Sprint

Immediately After
200m Recovery Jog Together
-60” Rest-

Then,
30 Rope Waves
40 Plate Flutter Kicks
4 Power Skips
150m Run
(x5)

MUSCLE: 4:30p, 6p

First.
10 Deadlift @60%
(x5)

Then.
8/s Elevated SL Goblet Squat
(x3-4)

Last.
8 Tempo Double KB Squat (50×1)
(x3-4)

 

Wednesday

Development to Destruction Continuum

PSC

First.
4 Rounds
60m DB Farmer Carry
10 Heavy RKBS
*Work for 12’*

Then.
4 Rounds
3/s ½ Kneeling LM Press
6 KB Sumo Deadlifts
10 DB Hollow Taps
*Work for 12’*

Then. For Tracking.
800m Sprint.

Phase 1: Row Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First.
Classroom: Review of the 1st, 2nd, 3rd pulls of the Snatch
4×3 Hip Snatches @ <30%

Main Movement
5×3 Hang Power Snatch @ 70-75%

Then. For Strength
3×5 Overhead Squats @ 60-75%

KETTLEBELL CORE: 5:30p

KB Skills
5/s ½ Kneeling Swing Cleans
5/s FR Rev Lunge
10 LM Standing Rotations
(x12’)

Then. For 8’
3/s LM Rotational Cleans
6 MB Slams
6 KB Lunge Pass Throughs
3 Broad Jumps

Finisher w/ a Partner
A: 5 Forward & Rev Bear Crawls (x3)
B: SA Heavy Farmer Hold (DB or KB)
(x4)

 

Thursday

PSC

First. For Strength
5 Front Squats @60-80%
10 Heavy DB Leaning Rows
*Every 5’ for 20’ (x4)*

Then. For Conditioning
10-8-6-8-10
Pull Ups
Goblet Squats
MB Spiderman Crunches
50m Sprint – 50m Return Jog
(15’ Cap)

Phase 1: Squat Test Option

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First.
Classroom: Review of the 1st, 2nd, 3rd pulls of the Snatch
4×3 Hip Snatches @ <30%

Main Movement
5×3 Hang Power Snatch @ 70-75%

Then. For Strength
3×5 Overhead Squats @ 60-75%

MUSCLE: 5:30p

First.
10 Strict Press @60%
(x5)

Then.
12 DB Bench
12 UH Grip BB Rows
(x4-5)

Last.
10/15 DB Push-Ups
10 DB Rear Delt Raises
(AMRAP)

PRIMAL: 6pm

For 30’
5 Double KB Kneeling Press
8 Single Leg Lateral Jump
3 Inch Worms
(x2)
150m Row

5 RDL+ Curl+Forward Lunge
8 Table Top Shoulder Taps
3 Burpee Chin Ups
(x2)
150m Row

5 Sand Bag Lap&Stand
8 High Plank Pull Through
3 Broad Jumps
(x2)
150m Row

 

Friday

PSC

First. For Muscle.
5/s Back Racked Fwd Lunges
8 Tempo Rear Delt Raises (3131)
*Work for 18’*

Then. For Conditioning
5/s Lateral DB Step Ups
8 OH Grip BB Rows
8 DB Side Raises
8/s SL Glute Bridge
8 Cal Bike
(x20’)

Phase 1: Squat Test Option

SPECIALTY CLASSES

PRIMAL: 6a

For 15’
20m SB Walking Lunge
8 DB Floor Press
6 Pull Ups
10” AB Sprint

Immediately After
200m Recovery Jog Together
-60” Rest-

Then,
30 Rope Waves
40 Plate Flutter Kicks
4 Power Skips
150m Run
(x5)

MUSCLE: 4:30p

First.
20 BB Curls
20 Band Push Downs
(x5)

Then.
15 DB Hammer Curls (together)
15 Band Skull Crushers
(x5)

Last.
Barbell Complex:
10 UH Grip Front Raises
15 Reverse Curls
20 Upright Rows
(AMRAP)

 

SaturdayPerformance360 Gym Pacific Beach Ocean Beach

PSC Crown Point

First. 8’ EMOM
6 Plate GTOs
8 Plate Lateral Hops
10/s Flutter Kicks

Then, Deck of Cards
A: 15 Burpees
2: 300m Run
3: 8 Heavy RKBS + 8 Lateral KB Hops
4: 10 DB Thrusters
5: 8 Alternating Humblers
6: 10 Goblet Lunge + Goblet Squat
7: 200m Row
8: 5/s DB Snatch
9: 8/s Sprinter Crunches
10: 300m Row
J: 10 Burpees
Q: 200m Run
K: 15” Bike Sprint
Joker: Bridge Run With a Buddy
(x25’)

 

PSC Ocean Beach

In Teams of 3
One Working, Two Resting
150/105cal Bike
150 Box Jump Overs
150 Devil’s Press
150/105cal Row

 

 

Sunday

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

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