NEWS

Current PSC Cycle: 3.7 – 4.3
MON: KB Strength
TUES: Time Under Tension
WED: DB Strength
THUR: Anaerobic Capacity
FRI: Barbell Lunge

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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:
Why Kettlebells Are a Non-Negotiable

PSC

First, for 15 Minutes
8 KB Sumo Deadlift to Push-Up
10 Supine Row
10 Plate Sit-Ups

Then, w/ a Partner:
Me 1: 8 Front Squats
Me 2: 8 Push Press
You: 150m Run
(x12 Minutes)

Finish:
Max Push-Ups in 5 Minutes

Performance: 20 Heavy KB Sumo Deadlift

TUESDAY

Performance360 Pacific Beach Best Gym
READ: Build More Muscle with Time Under Tension

PSC

30″ / 30″ x 2 Sets Per Station
A1: Explosive Step Ups
A2: Chin-Ups

B1: LM Rotational Clean & Press
B2: Squat Jumps

C1: Rotational Split Squat
C2: H2H KB Rows

D1: Max Row Sprint
D2: Low Plank Reaches
(x3 Total Rounds)

WEDNESDAY

Weightlifting Gym San Diego
READ:
Where the Dumbbell Is Better Than the Barbell

PSC

First, for 16 Minutes:
20 ISO SA Bench Press
20 Plank Band Rows
8 Rike Pikes

Then, in Teams of 3:
You-Me Pace
A: 200m Row
B: Max Hang Power Cleans
C: Max Burpees
(x15 Min)

Finish:
400m Sprint Relay

Performance: Urban Mile” Benchmark Workout

 

THURSDAY

Pacific Beach Gym Best gym San Diego Gym 92109 Gym 92107 Gym 92110 Ocean Beach Gym Bay Park Gym
READ
: The Benefits of Anaerobic Training

PSC

8×3′ / 1′ with a Partner
A:
Me: 15 UH Grip BB Rows
You: Max Banded Tricep Pushdowns

B:
Me: 20 RKB Swings
You: Max KB Crossovers

C:
Me: 10 Goblet Curtsy Lunge
You: Explosive Step Ups

D:
Me: 10 Cal Row
You: Max SL MB Slams

(x2 Total Rounds)

FRIDAY

The Fallacy of Calories Burned
READ:
Why Are Lunges So Good At Building Muscle?

PSC

2 Rounds:
50/30 Barbell Lunges
400m Run

60/40 Skier Curls
400m Run

Finish:
20 TGU

Performance: 10 Heavy TGU

SATURDAY

PSC

26-20-16-10-6
Ring Push-Ups
SA KB Swing
DB Side Lunge to Press
SL V-Ups

5 Half Burpee to Box Jumps
200m Run

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.

Personal training and skill sessions available.