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

Nutrition Podcast with Coach Ashley

PSC

First. For Strength OR Muscle
5 Back Squats @ 60-80%
~OR~
10 Back Squats @60%
10 Piston DB Bench
10 Hollow Rocks
Every 5’ for 20’ (x4)

Then. For Conditioning
6’ To Complete
150m Run
12 OH Swings
150m Run
12 Gob Rev Lunges
150m Run
12 KB Side Lunges
150m Run
Rest 90”—
4’ To Complete
80m Run
8 OHKBS
80m Run
8 Gob Rev Lunges
80m Run
8 KB Side Lunges
80m Run

 Phase 1:  Squat Tests

SPECIALTY CLASSES

PRIMAL, 6 pm

For 12′
30 Rope Waves
8 DB Thrusters
8 Hollow Rocks
8 RKB Swings
100m Run
-Rest 2′-
For 12′
20 Rope Russian Twists
8 Renegade Rows
8 Burpees
8 Goblet Rev Lunge
100m Run

Finish, For 6′
10 Tuck Ups
10 Lunge Jumps
10/s Hip Drops (low side plank)

 

Tuesday

PSC

First.
10:1
Ring Dips
Bulgarian Split Squats
Sprinter Crunches
Half Kneeling LM Press
10/6 Cal Bike

Finish
3/s Pistol Squat
20”/s Low Side Plank
(x5)

 

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

8′ EMOM
3 Hell Trots

For 15′
20step DB OH Walking Lunge (switch arms after 10 steps)
10 Ring Rows
5 MB Burpee Slams
7″/7″/7″  AB Sprint (Sprint 7″, Rest 7″, Sprint 7″)

Finish with a Partner
A: 45″ Farmer Hold
B: Plank
(x5 each)

MUSCLE: 4:30 pm, 6 pm

First.
12-10-8-8-8
Tempo (x3x1) Bench Press @55+%
(x5)

Then.
14 DB Piston Strict Press
14 Tempo Side Raises (40×0)
(x4)

Last.
12 DB Fly
8 Tempo Push-Ups (40×0)
(xAMRAP)

 

Wednesday

Never Examine Measures in Isolation

PSC

First. For Strength
4 Hang Clean and Jerk (w/reset)
10 Tricep Band Push Downs
*Every 4’ for 20’ (x5)

Then. For Conditioning
For Time
Triathlon
500m Row
500m Run
20 Burpees

 

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First:
Classroom: Review of the 2nd pull of the clean.
(Option to do Snatches instead)
3×5 Clean Pulls from blocks @ <50%

Main movement:
3 Cleans from blocks @ 60-80%

Then, for strength:
4×6 Barbell Strict Press

KETTLEBELL CORE: 5:30 pm

KB Skills for 12’
MAX Double KB C&J
-OR-
5/s Bear Stance DB Row w/ Pause
30”/s SA Heavy KB Hold
5/s Plate Chops
5/s Turkish Sit Ups

15’ EMOM
A: 20 ½ Kneeling Alt Waves+5 Waves (per side)
B: 15 Tuck Ups
C: 10 H2H Swings + 10 Around the World

For 8’
5/5/5 Heavy Swing Clusters
12 HP Kick Outs
8/s Tea Tops
10/s Table Top Rope Snakes
4 Broad Jumps

 

Thursday

Holiday Hours Next Week

PSC

First.
8 Pull Ups
5 One Step Box Jumps
20” SB Hold
*Work for 16’*

Then. For Conditioning
AMRAP x7’
10 RKBS
8 Push Ups
6 Lunge Jumps
–Rest 90”–
(x2)

 

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12 pm

First:
Classroom: Review of the 2nd pull of the clean.
(Option to do Snatches instead)
3×5 Clean Pulls from blocks @ <50%

Main movement:
3 Cleans from blocks @ 60-80%

Then, for strength:
4×6 Barbell Strict Press

MUSCLE: 5:30 pm

First.
12-10-8-8-8
Tempo(x3x1) Front Squat @55+%
(x5)

Then.
8 BB Glute Bridges
(x4)

Last.
200m Walking Lunge
(x1)

PRIMAL: 5 pm

8’ AMRAP
6 Staggered Push Ups
6 Alt 1-Leg V Ups
6 Knee Drive

For 20′
5/s BB FR Rev Lunge
5/s DB Jerk
5/s Hanging Plate Side Lunge
60m KB FR Carry (Switch after 30m)>50m Sprint/50m Return Jog

Finish, With a Partner
200m-300m-400m Sprint Relay

 

Friday

PSC

First. For Muscle
10 UH Grip BB Rows
10 Nordic Curls
5/s ½ Kneeling Arnold Press
*Work for 18’*

Then. For Conditioning
10 Supine Rows
12 MB Plank Rollouts
10 Erg Ham Curls
12 Renegade Rows
10 RDL Power Jumps
80 FR KB Carry
(x22’)

 

SPECIALTY CLASSES

PRIMAL: 6 am

8′ EMOM
3 Hell Trots

For 15′
20step DB OH Walking Lunge (switch arms after 10 steps)
10 Ring Rows
5 MB Burpee Slams
7″/7″/7″  AB Sprint (Sprint 7″, Rest 7″, Sprint 7″)

Finish with a Partner
A: 45″ Farmer Hold
B: Plank
(x5 each)

MUSCLE: 4:30 pm

Complete In Order
10 DB Floor Press
20 UH Grip Band Pull Aparts
(x4)

12 Close Grip Bench
12 Heavy Rear Delt Flys
(x4)

15 Standing DB Skull Crushers
15 KB Towel Curls
(x4)

IF TIME
20 DB Curls
(AMRAP)

 

Saturday

PSC Crown Point

First
With A Partner, One Person Working At A Time
(Runs Are Together)
50/40 Cal Row or Bike
200m Run
40 Single Arm RKBS
200m Run
30 Humblers
200m Run
20 Pull Ups
200m Run
(x25’)

Last
5:00 L-Hang (Cumulative)

 

PSC Ocean Beach

First, for 5 min
10 BW Squats
10/5 Push Ups
8 Sprinter Crunches

Then, with a partner, 3-8 min circuits, 90 seconds rest between

A) DB complex:
4/s DB snatch
8 Goblet Squats
8 DB Pull Through
B) Rest

A)
KB complex:
8 RKB Swings
8 Goblet Squat Cleans
8 Russian Twists
B) Rest

 

 

Sunday

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

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