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BLOCK 2: Week 4/6
“Fast Times”

Monday Densities
Tuesday – First, Then // Front Squats
Wednesday – 25+ 
Thursday – RFGs // Push Press

Friday – Intervals // Glutes & Back

Here is a full BLOCK 2 breakdown of primary lifts, skills, physique development and outcomes.

MONDAY

Pacific Beach Gym Best gym San Diego Gym 92109 Gym 92107 Gym 92110 Ocean Beach Gym Bay Park Gym

PSC

Format: Densities

A & C: 2×12′
6 Sumo Deadlift
8 Supine Rows
1 MB Complex
100m E.O.R.

B: 1 x 8′
5 DB Snatch
15 Lateral Bar Hops
5 Pull-Ups
5 Ring Knees to Chest

SPECIALTY CLASSES

MUSCLE

First.
4+2+1 Deadlift Cluster @80% (10” Rest)
30” Hollow Ring Plank
(x4)

Then.
6 BB RDL @50%
20 Kneeling Band Crunches
(x3)

Last.
20” Iso DB Split Squat + 10 Split Squat (R+L)
10 Ab Rollouts
10/s SL BB Glute Bridge
(x3)

 

TUESDAY

Pacific Beach Gym Best gym San Diego Gym 92109 Gym 92107 Gym 92110 Ocean Beach Gym Bay Park Gym

PSC

Format: First, Then.

First, for 20 Min.
4/10 Front Squats
10 DB Incline Seal Rows
+ 10 Triceps Extension
—–
Then, for Time:
14-12-10-8
Burpees
300m Run

Performance:
First: 2 Front Squat + 10 DB Incline Seal Rows
Then:  “100 Swing Challenge”

SPECIALTY CLASSES

MUSCLE

First.
8 Bench Press @70-73%
12 Bent Over Wide DB Rows
(x4)

Then.
8 Neutral Grip DB Bench
Max Close Grip Push-Ups (adv: weighted)
8 Band Face Pull + Press
(x4)

Last.
20 OH Band Tricep Ext
20 UHgr DB Front Raise
(AMRAP)

FIT

For 20’
10 DB Fwd Lunge
10 Sprinter Crunches
10 KB Curl
8 Lateral Bench Hop
150m Row

Right Into… 
400m Run

8 MB Slams
8 Burpees
(x5)

300m Run

50 Plate Flutter Kicks
30 BW Squats
(x5)

WEDNESDAY

PSC

Format: 25+

First, for 25 Min.
4 KB Complex
400m Run

Focused Finisher:
35/s SA KB RDL

Performance:
Week 6 Mile Focus
800m Run For Time

SPECIALTY CLASSES

MUSCLE

First.
8 Wide Grip Pull-Ups
8 Tempo Plate Lateral Raises (1030)
6 Chin-Ups
6 BB Upright Rows
(x4)

Then.
12-10-8-6 (add weight every round)
Landmine Towel Row
Barbell Curls
Seated Rear Delt Fly

Last.
15 Straight Arm Band Pull-Down
15/s DB Concentration Curl
(x4)

 

THURSDAY

PSC

Format: RFG

For 30 Min.
5/8/10 Push Press
5/s DB Goblet Split Squat
(x2)
2 Sled Drags
80m Farmer Carry
50m Sprint/Jog

Performance:
First: 2 Push Press + 2 Push Jerks + 1 Split Jerk (x20min)
Then: 8 DB Clean & Press + 150m Run (x5)

SPECIALTY CLASSES

MUSCLE

First.
**With first 3 warm-up sets:
4 Max Height Jumps
6 Slow Straight Leg Deadbugs
8 Bent Over Band Rows

8 Back Squat @70-73%
12 Weighted SL V-Ups
(x4)

Then.
5/s Heavy DB Bulgarian SS
8 Sandbag Squats
10 Hollow Ring Body Saws
(x4)

FIT

In Teams of 3
A: 200m Run
B: 12 Suitcase Squat Clean+ Plank
C: 8 Goblet Curtsey Lunge+ 4 HP Pull Through
(x17’)

Complete AFAP
25 DB Thrusters
25 RKB Swings
100m Run
20 DB Thrusters
20 RKB Swings
200m Run
15 DB Thrusters
15 RKB Swings
300m Run

FRIDAY

Why More Cardio Is Not the Answer to Burn Fat

 

PSC

Format: Intervals

Every 2 Min for 20
w/ a Partner
A:
8 Renegade Rows
8 DB Pull Through
8 DB Goblet Squat

B:
8 BB Rows
7 Hang Cleans
6 FR Reverse Lunge

Finish:
10 x 30″
A: Squat Jumps
B: 150m Sprint

SATURDAY

PSC: Crown Point 

2×14’ – 3’ Rest
5/5 KB Windmill
10 MB Squat Clean Toss
1/1 Ab Rockers
200m Run

5/5 SA OH Reverse Lunge
10 DB Power Cleans
15 Toes to Bar
5 Knee Pop Ups

Partner Finisher
4 Rounds
A: 150m Row + 6 OTR Burpees
B: KB FR Hold

PSC: Ocean Beach

First, For 20′
8 DB Floor Press
8 KB Suitcase Deadlift
8 Plate Curl and Press
8 Plate Floor wipers
8 Pull ups
150m Run

Then, For 10′
*Death by Burpees:
Add a rep for every minute or until failure

PSC: Bay Park

First, For 16′
8 Pull-ups
16 Med Ball Push-Ups
4/s Turkish Get Ups
16 Bicep KB Curls
16 Kneeling KB Rotations

2′ Rest

Then, For 16′
32 Rope Waves
8 MB Slams
4/s DB Snatch
16 RKBS
8 Burpees

Last, In Teams of 4
Bike 200cal Race

SUNDAY

YOGA:

9am @OB
9am @CP

OPEN GYM: 

10am – 12pm @CP

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