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
3 Hang Cleans @60-80% (+5#)
10 Hollow Rocks
*5 Sets in 20’*
—
Then. For Conditioning, FAST.
w/a pal
A: KB Complex
4 Gob Sq Cleans
4 Side Lunges
4 Pull Throughs
80m Sprint
B: Rest
(x9’)
Phase 1: Squat Test Option
SPECIALTY CLASSES
PRIMAL:
4×6’ Circuits w/ a Partner
-90” Rest-
A: 10 Bear Stance Shoulder Taps+10 Tuck Ups
B: 200m Run
—
A: Alternating Humblers
B: 200m Row
—
A: DB FR Rev. Lunge L, Squat, Rev Lunge R
B: 45” Farmer’s Hold
—
A: 5 Plate GTO+5 Lateral Hops
B: 200m Run
Tuesday
PSC
Teams of 3 AFAP
10 Push Jerks (95#/65#)
10 Burpees
300m Sprint
(x5)
—
Finisher:
w/ your team
10 BB Floor Wipers
(x3 each)
SPECIALTY CLASSES
PRIMAL: 7a, 6:30p
Complete AFAP
400m Sprint
—
8-10-12-10-8
Wall Balls/MB Slams
Pull Ups
KB Sumo DL
Ring Push Ups
DB Russian Twists
6 Cal AB Sprint
—
400m Sprint
MUSCLE: 4:30p, 6p
First.
6 Bench Press @65/75%
(x2)
—
Open Sets @85/80%
(x2)
—
Then.
3 Rest-Pause Bench @65%
(x1)
—
Last.
8 1½ DB OH Press
20 BB Skull Crushers
(x5)
Wednesday
PSC
First. For Strength
4 Deadlifts @60-80%
6 Tempo Side Raises (3131)
*Every 5’ for 20’ (x4)
—
Then. For Conditioning
5/s DB Elevated Lunge
8 Ring Dips
Max SB Perimeter Carry
10/6 Cal Assault Bike
(x12’)
Phase 1: Squat and Row Test Options
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6p
First:
Split Jerk Footwork
3×3 Paused Jerks
—
Main movement:
Split Jerk Pyramid
2 @ 50/60/70/80/90/80/70/60/50
—
Then, for strength:
4×2 Front Squats @ 85-90%
KETTLEBELL CORE: 5:30p
KB Skills
5/s KB Windmills
5/s Figure 8 Cleans
5/s HP MB Rollouts
(x10’)
—
15’ EMOM
A: 10 Rev. Lunge Waves+4 Double Waves
B: 4 MB Slams+10 Russian Twists
C: 4/s KB FR Cossack Squats
—
4×2’ Circuits
-45” Rest-
10 Bicycle Crunches
10 Table Top Shoulder Taps
10 Sit Ups
5/s Side Plank Hip Drops
Thursday
PSC
First. 7 Rounds EOMOM
4 Hang Power Snatches @60-75%
6 RDL Power Jumps
10 Sprinter Crunches
—
Then. For Conditioning
200m Run @80%
1 Rope Pull AFAP + Return Rev Drag
8 Pull Ups
8 Rotational MB Slams
(x15’)
Phase 1: Row Test Option
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
First:
Split Jerk Footwork
3×3 Paused Jerks
—
Main movement:
Split Jerk Pyramid
2 @ 50/60/70/80/90/80/70/60/50
—
Then, for strength:
4×2 Front Squats @ 85-90%
MUSCLE: 5:30p
First.
6-6-8-8-10 (Per Side)
SA DB Bench Row
(x5)
—
Then.
15 UH Grip BB Rows
10 Heavy DB Side Raises
(x4)
—
Last.
30” Iso BB/DB Curl
30” Max Curls
20 Banded Shrugs
(AMRAP)
PRIMAL: 6pm
8’ EMOM
2 Hell Trots
—
For 20’
45” SB Hold
10 Sprinter Crunches
8 Burpee MB Slams
5/s KB DL
50m Sprint/50m Return Jog
—
Finisher w/ a Partner
A: 200m Walking Lunge
B: 200m SA KB Farmer Carry
Friday
PSC
First. For Structure
5 Bench Press @70-85%
3/s HEAVY Renegade Row
8 Straight Leg MB Sit Ups
*Work for 16’
—
Then. For Conditioning.
10 Staggered Stance Swings
10 DB Suitcase Squat Cleans
10 Plyo Skaters
(x10’)
Phase 1: Row Test Option
SPECIALTY CLASSES
PRIMAL: 6a
Complete AFAP
400m Sprint
—
8-10-12-10-8
Wall Balls/MB Slams
Pull Ups
KB Sumo DL
Ring Push Ups
DB Russian Twists
6 Cal AB Sprint
—
400m Sprint
MUSCLE: 4:30p
First.
6 Back Squat @65/75%
(x2)
—
Open Sets @85/80%
(x2)
—
Then.
3 Rest-Pause Back Squat @65%
(x1)
—
Last.
8 BB Glute Bridge
(x4)
Saturday
PSC Crown Point
First, for 5 min
10 BW squats
10 Push up
10 V-Ups (P1 Tuck Ups)
—
Then, 3×8′ Circuits
With a Partner:
a) 2 DB Complex
b) Rest
—
a)2 KB Complex
b)Rest
—
a) 2 Plate Complex
b) Rest
—
Finisher with a partner:
300 flutter kicks, BUAN
PSC Ocean Beach
8’ EMOM
8 KB Curls
8 Goblet Squats
—
Then, With a Pal
BUAN:
80 RKB swings
80 Push-ups
80 Sit-ups
80 Renegade Rows
80 DB Rev Lunges
400 m Run (TOGETHER)
*If time remains*
—
FINISHER
3 x 10 Hollow Rocks
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