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

PSC

First. For 15’
10 Deadlifts
10 Wall Balls
10 Push Ups

Then. For 10’
10 H2H Swings
10 Goblet Curls
10 Goblet Squats
30” Low Plank

Finisher in teams of 4
100 Cal Bike Sprint (no more than 10 Cals at a time pp)

 

Phase 1: Squat Test

SPECIALTY CLASSES

PRIMAL:

Complete AFAP
400m Run

8-10-12-10-8
Alt DB Floor Press
SA KB Deadlift
Supine Row
Lunge Jumps
Rope Slams
6 Cal Bike

800m Run

 

Tuesday

Theoretical ProgressPSC

First. For Strength
4 Push or Split Jerks (L1 BB Club) @50-75%
12 V-Ups
*Every 4’ for 20 (x5)*

Then. For Conditioning
8:1 Thrusters (95#/65#)
150m Run

 

Phase 1: Optional Squat
Phase 1: Row Test

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

Complete 7:1, then 4:1
A: KB Squat Jumps + Spiderman Push Ups
Then, 200m Run
B: Split Stance Curl & Press + V Ups
Then, 200m Run
C: BB Row + Lateral Bounds
Then, 200m Run

MUSCLE: 4:30p, 6p

First.
8 Deadlift @65%
(x5)

Then.
40m DB Walking Lunge
(x4)

Last.
15 Banded Ham Curls
(x3)

 

Wednesday

Performance360 Pacific Beach Ocean Beach Gym

PSC

First. 12’ E.M.O.M
w/a pal
A: 5 Devil’s Press
B: 10 Skaters
*alternate each round, one movement each min.*

Then. For Conditioning
Max Bicep Curls -into-
Rope Pull AFAP and Rev Return Drag
10 Sandbag Squats
100m Sprint (return walk)
(x20’)

 

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First
Technique Focus: Second Pull
3×3 Snatch Pulls From Blocks @~30%

Main Movement
4×2 Snatch from blocks @70-80%
2×2 Snatch Pulls @90-100%

Then, For Strength
4×2 Overhead Squats @85/90/92/95

KETTLEBELL CORE: 5:30p

KB Skills
5/s Swing Clean & Press
5/s ½ Kneeling DB Chop
(x10’)

15’ EMOM
A: 20 ½ Kneeling Waves+5 Double Waves (x2)
B: 5/s SA Half Burpee
C: 10 Double KB Swings

Finisher w/a Partner
A: 10 H2H Swings+ 12 KB Mt Climbers+ 100m Run
B: 20” Body Saws
(x12’)

 

Thursday

Performance360 PSC Program

PSC

First. For Strength
4 Front Squats @ 60-80%
8 Chest Fly (with 1” pause)
*Every 5’ for 20’ (x4)*

Then. For Conditioning
In Teams of 3
A: 100m Farmer Carry
B: 3 Heavy Hell Trots
C: Rest
(x15’)

 

Phase 1: Squat Test
Phase 1: Optional Row Test

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First
Technique Focus: Second Pull
3×3 Snatch Pulls From Blocks @~30%

Main Movement
4×2 Snatch from blocks @70-80%
2×2 Snatch Pulls @90-100%

Then, For Strength
4×2 Overhead Squats @85/90/92/95

MUSCLE: 5:30p

First.
8 Close Grip Bench @65%
(x5)

Then.
8 Strict Press (FTF)
8 Tempo Pull-Ups
(x4)

Last.
8/s Piston Floor Press
8/s Piston KB Rows
(x3)

PRIMAL: 6pm

In Teams of 3
A: 200m Row
B: 4/s Knee Drive
C: 8 DB Thrusters
(x15’)

Then, as a Team
5’ Max Push Ups
-rest 1’-
5’ Max BW Squats
-rest 1’-
5’ Max V Ups

 

Friday

PSC

First. For Muscle.
6/s Elevated Reverse Lunge
8 Ring Face Pulls
*Work for 16’*

Then. For Conditioning
10 UH Grip BB Rows
10 Heavy Side KB Lunges
12 Banded Lat Pull Downs
12 Loaded Squat Jumps
20” Superman Hold
15” Bike Sprint
(x22’)

 

Phase 1: Row Test

SPECIALTY CLASSES

PRIMAL: 6a

Complete 7:1, then 4:1
A: KB Squat Jumps + Spiderman Push Ups
Then, 200m Run
B: Split Stance Curl & Press + V Ups
Then, 200m Run
C: BB Row + Lateral Bounds
Then, 200m Run

MUSCLE: 4:30p

First.
20 Standing Band Curls
20 Barbell Push-Ups
20 Plate Side Raises
(x3)

Then.
15 Tempo DB Curls (4010)
15 BB Floor Press
15 KB Upright Rows
(x4)

Last.
10 DB Curl & Press
(x5)

 

SaturdayOne In One Out

PSC Crown Point

8’ EMOM
8 Goblet Squat Jumps + 8 V Ups

For 20’ w/a Partner
A: 200m Run
B: 4 MB Slams + 8 HP Kick Outs
(x2)
A: 200m Row
B: 10 RKB Swings + 5 Around the World
(x2)
A: 15 Cal AB
B: 6 Ring Rows + 6 Push Ups
(x2)
A: 7 Hell Trots
B: Plank
(x2)

 

PSC Ocean Beach

First. 10’ EMOM

8 GTO
8 Plate Pull Throughs

Then. For 15’
10 Goblet Squats
10 Push-Ups
100m Run

10 KB Curls
10 SL RDL’s
100m Run

5 Hell Trots
100m Run

Finisher
10 Spiderman Crunches
15”/s Pallof Hold

 

 

Sunday

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

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