NEWS
Current PSC Cycle: 2.7 – 3.6
MON: Deadlift
TUES: Plyometrics
WED: Bench Press
THUR: Unilateral
FRI: Back Squats
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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 the Almighty Deadlift
PSC
For 20 Minutes:
8 Deadlifts
6 Face Pulls
8 Iso OH Press
Then, For 15 Minutes:
8 DB Hang Power Cleans
8 Same Side SA Lunge
6 Alt. MB Push-Ups
150m Row
Performance: 5R Deadlift | “Unforgiven” Benchmark Workout
TUESDAY
READ: Plyometrics, Isometrics, and the “Lateral” Family
PSC
For 25 Minutes:
10 UH Grip BB Rows
16 Plyo Step Overs
10 MB Slams
8 DB Snatch
100m Run
10′ Team Finisher:
A: 200m Row
B: Max Renegade Rows
C: Max Plyo Bulg. Split Squat
WEDNESDAY
READ: Why We Don’t Care If The Bench Press Isn’t ‘Functional’
PSC
For 20 Minutes:
8 Bench Press
10 SP Sprinter Crunch
80m SA Farmer Walk
Then, In a 12 Minute Cap:
50 KB Goblet Squats
5 Push-Ups Every Break
—
50 RKB Swings
5 Half Burpees Every Break
Performance: 5 Bench Press | 1,000m Row for Time
THURSDAY
READ: The Importance of Unilateral Training
PSC
3×10′ on / 2′ off
w/ a Partner in a You-Me Pace
A:
8 Front Rack Reverse Lunges
8 SA Ring Rows
B:
8 Ballistic MB Snatch
12 MB Crossovers
C:
10 DB Step Ups
8 V-Ups
FRIDAY
READ: How the Back Squat Gets You Jacked
PSC
7 Rounds:
8 Back Squats
12 Skullcrushers
8 Seated KB Curl
30” Star Plank
Finish:
100 Hamstring Curls
SATURDAY
w/ a Partner for 35 Minutes:
1A: 15 Supine Rows
1B: Max Butterfly Sit-Ups
(x3)
*Complete 30 Combined Burpees
—
2A: 12 OH Swing + 8 KB Push-Ups
2B: Max Sprinter Taps
(x3)
*300m Run Together
—
3A: 8 DB Clean & Press
3B: Max Plank
(x3)
*Complete 40 Combined Rowing Cals
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.
