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

For 8 Rounds. For Quality.
8 OH Grip Sumo Deadlifts
8 RDL Power Jumps
8 Sandbag Squats
8 MB Slams
80m Row Sprint
(30’ Cap)

Finisher:
Max Plate flutter kicks + 15” MB Adductor Squeeze
(x3)

 

Phase 1: Optional Squat and Row Tests

SPECIALTY CLASSES

PRIMAL:

For 12′
5 Consecutive Bench Jump Overs
6 Ring Push Ups
7 Plate GTO
60m KB Front Rack Carry

Then,
14-12-10-8
Bench Curtsy Lunge
Plate Squeeze Press
DB Squat Cleans
Spiderman Crunches
100m Row

 

Tuesday

Never Examine Measures in IsolationPSC

First. For Strength
5 Push or Split Jerks (L1 BB Club) @50-75%
15”/s SA Farmer Hold
*Every 4’ for 20 (x5)*

Then. For Conditioning
80m DB Farmer Carry
50m Power Skip
50m Sprint @85%
12 Sprinter Crunches
(x5)

 

Phase 1: Optional Squat and Row Tests

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

2×12′
8 DB Snatch
8 Heavy Renegade Row
10 Cal AB
8 KB Floor Press
8 Ring Rows
100m Run

1 Round
-50 of Each-
Low Plank Hip Rotations
Sit-Ups
HP Kickouts
300m Run

MUSCLE: 4:30p, 6p

First.
Deadlift:
5 @50%
3 @60%
1 @70%
Max @75%

Decrease Weight
6 Tempo Deadlift (4” down)
(x3)

Then.
10/s DB Bulgarian SS
(x3)

Last.
10 Partner Back Extensions
(x3)

 

Wednesday

Weightlifting isn't Weight Liftnig

PSC

First. With a Partner
A: 5-4-3-2-1 HPC
1-2-3-4-5 Push Jerks
B: Rest
Recovery 150m Run–
A: 5-4-3-2-1 HPS
1-2-3-4-5 OTB Burpees
B: Rest
Recovery 150m Run–

Then. 800m Sprint for Time

Last.
Max Supine Rows + Max Hollow Hold
(x5)

 

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First.
Technique focus: Second Pull
3×3 Snatch Pulls @ ~30%

Main Movement
4×2 Snatch Pull + Snatch @ 70-80%
2×3 Snatch Pulls @ 80-90%

Then. For Strength
4×2 Overhead Squats @ 80-90%

KETTLEBELL CORE: 5:30p

KB Skills For 10’
5/s Swing Clean
3/s TGU w/ Hip Ext
10 DB Toe Tap

15’ EMOM
A: 10 Alt Rope Waves+5 Waves (x3)
B: 40” MB Plank
C: 10 Figure 8 Swings

For 12’
4/s Swing Snatch
20 MB Mt Climbers
4/s TGU Sit Up
20 Rope Russian Twists
100m Run

 

Thursday

WED: You're Wielding a Double Edged Sword

PSC

First. For Strength
5 Front Squats @ 60-80%
8/s KB Lawnmower Row
*Every 5’ for 20’ (x4)*

Then. For Conditioning
DB Complex:
 – 3/s DB Snatch
 – 3/s Pull Through
 – 3/s DB Gob Lunge Jump
100 Run
KB Complex:
 – 3/s KB Clean
 – 3/s FR Squat
 – 3/s Push Press
100m Run
(x11’)

 

Phase 1: Optional Squat and Row Tests

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First.
Technique focus: Second Pull
3×3 Snatch Pulls @ ~30%

Main Movement
4×2 Snatch Pull + Snatch @ 70-80%
2×3 Snatch Pulls @ 80-90%

Then. For Strength
4×2 Overhead Squats @ 80-90%

MUSCLE: 5:30p

First.
Strict Press
10RM
(x1)

Decrease Weight
6 Tempo Strict Press (x040)
(x3)

Then.
8 DB Bench
8 Tempo UH Grip Pendlay Row (x040)
(x4-5)

Last.
10+ Ring Push-Ups
10 Partner Towel Rows
(x3-4)

PRIMAL: 6pm

3×8′ Circuits w/a Partner
-2′ Rest-
A: 4 Hell Trots
B: 200m Run

A: Plank
B: 200m Row

A: 5/5/5 RKB Swings Clusters (5 Swings, 5″ Rest, 5 Swings, repeat)
B: 45″ Assault Bike

Then, All Together
1/2 Bridge Run

 

FridayPerformance360 Gym Pacific Beach Ocean Beach

PSC

First. For Muscle
8/s Fwd. Lunges
12 Rear Delt Raises
20”/s Low Side Plank w/leg raise
*Work for 16’*

Then. For Conditioning
10 Supine Rows
10 DB Lateral Step Overs
10 Squat Jumps
8 Pull Ups
100m Run
(x20’)

 

Phase 1: Optional Squat and Row Tests

SPECIALTY CLASSES

PRIMAL: 6a

2×12′
8 DB Snatch
8 Heavy Renegade Row
10 Cal AB
8 KB Floor Press
8 Ring Rows
100m Run

1 Round
-50 of Each-
Low Plank Hip Rotations
Sit-Ups
HP Kickouts
300m Run

MUSCLE: 4:30p

With a Partner

Complete 1 movement at a time

15:10
KB Towel Curls
Feet Up Push-Up (adv: weighted)
Chin-Ups
DB Flys
10+10 BB Skulls + Floor Press

 

Saturday

PSC Crown Point

3×8’ Circuits
In Teams of 3
A:
1) 300m Row
2) 5 Plate GTO + 5 Lateral Plate Hops
3) 10 BW Squats + 6 Sprinter Crunches

B:
1) 300m Run
2) 20 RKBS + 10 Around The Worlds
3) 8 Lunge Jumps + 10 Spiderman Crunches

C:
1) 20 Burpees
2) Low Plank
3) 3/s DB Snatch + OH Lunge

400m Finisher With Team
1) Farmers Carry
2) OH Plate Lunge
3) Walking

 

PSC Ocean Beach

With a Partner. Complete The Total Reps
80 DB Thrusters
80 Heavy Plate Pull Throughs
80 MB Slams
100 BB/DB Curls
100 Counter Balance Squats
100 Floor Press
200m Run (x5 each)

 

 

Sunday

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

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