This Week 

PROGRAMMING

2019 BLOCK 3 (“From Dusk ’til Dawn”) Cycle: 4/1 – 5/12

Monday Back Squat
Tuesday – All Purpose
Wednesday – Clean & Jerk
ThursdayAll Purpose
Friday – Muscle

Monday

Behind the Whiteboard - Monthly Cycles

PSC

First. For Strength OR Muscle
5 Back Squats @ 60-80%
~OR~
10 Back Squats @60%
8/s DB Leaning Bench Row
Every 5’ for 20’ (x4)

Then. For Conditioning
8 DB Sumo Squats
8 Renegade Row
8 MB Slams
80m Sprint
(x10’)

 

Phase 1: Optional Squat and Row Tests

SPECIALTY CLASSES

PRIMAL:

First, For 9’
6 DB Thrusters
6 Heavy RKB Swings
50m Sprint/50m Return Job

Then, Complete 7 Rounds
8 Glute Bridge Floor Press
8 Tuck Ups
8 KB Suitcase DL
8 MB HP Roll Outs
100m Run

 

Tuesday

PSC

First. 14’ EMOM
Odds: 5/s DB Snatch + 10 Lateral Hops
Evens: 100m Run ~80% + 10 Hollow Rocks

Then. In Even Heats For Personal Progress Benchmark
Strength Endurance: 5
5’ Row

 

Phase 1: Row Test

SPECIALTY CLASSES

PRIMAL: 7a, 6:30p

2×12’ Circuits
-90” Rest Betw-
8 Double KB FR Squats
8 DB Alt Sumo Rows
100m Row
8 Split Stance Curl&Press
8 Sprinter Crunches
100m Row

Complete 2 Rounds
-40 of Each-
Plate Flutter Kicks
Plate OH Curtsy Lunge
Plate Russian Twists
300m Run

MUSCLE: 4:30p, 6p

First.
12-12-10-10-8
Tempo (40×1) Bench Press @50-60%
(x5)

Then.
15 DB Arnolds
20 Plate Side Raises
(x4)

Last.
12 Close Grip DB Floor Press
12 BB Skull Crushers
(xAMRAP)

 

Wednesday

PSC

First. For Strength
4 Hang Clean and Jerk (w/reset)
10 Rear Delt Raises
*Every 4’ for 20’ (x5)

Then. For Conditioning
1 Rope Pull AFAP + Rev. Return Drag
8 Elevated Pistol Squats
Max Tricep Banded Push Downs
200m Run
(x16’)

 

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

First:
Classroom: Review of the 1st, 2nd, 3rd pulls of the Clean
3×5 Clean Deadlifts @ 30%

Main Movement:
2 x (1+1) Clean Deadlift + Paused Power Clean @ 70%
(x4-5)

Then, For Strength:
3×8 Barbell Strict Press

KETTLEBELL CORE: 5:30p

KB Skills
6 Swing Clean&Jerk
8 Kneeling Halos
30”/s SA Plank

15’ EMOM
A: 10 Waves + 10 Snakes (x2)
B: 10 MB Rev Lunge Slams
C: 8 KB Thrusters

For 10’
4/s Swing Snatch
8 Plank Hip Rotations
30 Alt Waves
30 MB Mt Climbers
100m Run

 

Thursday

The Basics of Push Pull

PSC

First.
8 Bench Press @70%
5 Box Jump (No Approach)
150m Run
*Work for 16’*

Then. For Conditioning
10:1
Goblet Squats
Straight Leg Bicycles (total)
Push Ups
Skaters (total)
(20’ Cap)

 

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

First:
Classroom: Review of the 1st, 2nd, 3rd pulls of the Clean
3×5 Clean Deadlifts @ 30%

Main Movement:
2 x (1+1) Clean Deadlift + Paused Power Clean @ 70%
(x4-5)

Then, For Strength:
3×8 Barbell Strict Press

MUSCLE: 5:30p

First.
12-12-10-10-8
Tempo (40×1) Front Squats @50-60%
(x5)

Then.
10 BB Glute Bridges
(x3)

Last.
15 Band Hamstring Curls
(x3)

PRIMAL: 6pm

First, For 12’
3/s DB Snatch
4 Bench Jump Over
5/s Alt MB Slams
60m ½ Rack KB Carry

Then,
14-12-10-8
DB Bench Step Ups
Lateral Bounds
Goblet Rev Lunge
Hollow Rocks
100m Run

 

FridayMuscle Themed PSC Days

PSC

First. For Muscle
10 OH Grip BB Rows
5/s Tempo SL RDL (3333)
10 KB Prisoner Sit-Ups
*Work for 18’*

Then. For Conditioning
10 Pull Ups
10 MB Ham Curls
10 Hollow Rocks
12 Straight Leg BB RDLs
12 DB Side Raises
10” Max Cal Bike Sprint
(x20’)

 

SPECIALTY CLASSES

PRIMAL: 6a

2×12’ Circuits
-90” Rest Betw-
8 Double KB FR Squats
8 DB Alt Sumo Rows
100m Row
8 Split Stance Curl&Press
8 Sprinter Crunches
100m Row

Complete 2 Rounds
-40 of Each-
Plate Flutter Kicks
Plate OH Curtsy Lunge
Plate Russian Twists
300m Run

MUSCLE: 4:30p

A:
20 DB Hammer Curls
15 KB Curls
12 UH Grip Ring Rows
(x3-4)

B:
20 OH Band Tricep Extensions
15 BB Skull Crushers
12 Bench Dips
(x3-4)

C:
20 Plate Rear Delt Raises
15 Band Face Pulls
12 OH Grip Supine Rows
(x3-4)

 

Saturday

PSC Crown Point

For 25’
-With a Partner-
A: 200m Row
B: BW Squats

A: 200m Run
B: RKB Swings

A: 10cal AB
B: 10 Ring Rows + 5 Push Ups

A: 10 Burpees
B: DB Farmers Hold

Finisher, With Your Partner
A: 1’ Plank
B: Rest
(x8’)

 

PSC Ocean Beach

First, AFAP
5 Plate GTO
3 Burpees
150m Run
(x5)

Then,
10 Lateral Plate Hops
6 Med Ball Slams
10 DB Curl and Press
8 Goblet Squat Cleans
10 RKB Swings
200m Run/25” Bike/100m Row
(x15’)

Finish,
30” Alternating Low Plank/Low R Side/Low Left Side
(x6)

 

 

Sunday

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

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