This Week 

PROGRAMMING

2019 BLOCK 4 (“Bears, Beets, Battlestar Galactica”) Cycle: 5/13 – 6/23

Monday Deadlift
Tuesday – All Purpose
WednesdaySnatch
ThursdayMuscle
FridayAll Purpose

 

 

Monday

MON: Chase Inefficiency

PSC

First. For Strength OR Muscle
5 Deadlifts @ 60-80%
~OR~
10 Deadlifts @60%
12 Sprinter Crunches
10 DB Side Raises
*Every 4’ for 20’*

Then. For Conditioning
AFAP
400m Sprint

8 Pull Ups
8 SB Squats
8 Staggered Swings + 8 Side Lunges
(x8)

400m Sprint
(x20’ Cap)

 

Phase 1: Optional Squat and Row Tests

SPECIALTY CLASSES

PRIMAL

7′ EMOM
10 Plate GTO + 5 Power Jumps

3×10′ Circuits
-90″ Rest-
A:
6 Ring Dips
6 Hollow Rocks
6 DB Sumo Squats
10″ AB Sprint

B:
6 MB Slams
6 Renegade Rows
6 Straight Leg Bicycles
30″ Farmers Hold

C:
6 Goblet Squats
6 Around the World
6 Pull Ups
100m Run

 

Tuesday

SAT: Hollow, the anti archPSC

First. For Muscles
8 DB Step Ups
4/s KB Bottoms Up Press
10 Ab Rollouts
*Work for 16’*

Then. For PPB Aerobic Capacity 1
800m Run
25 Burpees
800m Run
15 Burpees
800m Run
5 Burpees

 

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

Complete AFAP
100 BW Squats
100 Tuck Ups
500m Run
75 RKB Swings
75 Ring Rows
400m Run
50 KB Squat Cleans
50 HP Kick Outs
300m Run
20 Chin Ups
20 Burpees
200m Run
10 Hell Trots
100m Run

MUSCLE: 4:30 pm, 6pm

First.
10 DB Strict Press
15 Barbell Curls
(x4)

Then.
10 1½ DB Bench
15 UH Grip Band Pull Aparts
(x4)

Last.
10/s ½  Kneeling OH LM Press
15 Open Grip DB Curl
(x3-4)

 

Wednesday

The Universal Human Need

PSC

First. For Strength
5 Hang Power Snatches (Reset as Needed)
3/s SL RDL
10 Hollow Rocks
*Every 4’ for 20’ (x5)*

Then. For Conditioning AFAP
20-15-10-5
DB Thrusters
Lateral Plater Hops
V-Ups
200m Run

 

Phase 1: Optional Squat and Row Tests

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First:
Warm-up Complex (x2):
3 Hang Muscle Cleans
3 Hang Power Cleans
3 5”-Eccentric Front Squats
3 Push Press
3 Paused Push Jerk

Main movement:
3(1+1)  Power Clean + Push Jerk
(x4-5)

Then, for strength:
3×5 Anderson Front Squats

KETTLEBELL CORE: 5:30 pm

KB Skills
4/s ½ Kneeling TGU
8 Hollow Russian Twists
8/s ½ Kneeling Chops

15’ EMOM
A: 30 Seated Alt Waves
B: 14 Sprinter Crunches
C: 5/s Split Stance SA KB Press

For 12’
40 Alt Waves
10 SA V Ups
8 Alt MB Slams
60m SA Farmer Walk
80m Run

 

Thursday

PSC

First.
10 + 10
BB Floor Press + BB Rollout
5/s Tempo Curtsy Step Down
15”/s Single Arm Plank
*Work for 18’*

Then. For Muscle Endurance
5/s FR FTF Reverse Lunge
10/5 BB Push Ups
10 RKBS
30” MB Low Plank
10 DB Glute Bridges
200m Row
(x22’)

 

SPECIALTY CLASSES

MUSCLE: 5:30 pm

First.
15-12-10-10-10
Back Squat @55-65%
(x5)

Then.
8/s BB Reverse Lunge
(x3)

Last.
8/s SL Band RDL
(x3)

PRIMAL: 5 pm

First.
5/s Snatch
10 Sprinter Crunches
6 Pull Ups
200m Run
(x7)

Then.
10-12-14-12-10
KB Alt. Row
Push Ups
DB Rev Lunge & Curl
Glute Bridge March
150m Row

 

FridayFRI: Intensity 101 - IWT

PSC

3×12’ Circuits w/3’ Rest between
A:
5/s DB Snatch
5/s DB Pull Through
5/s DB Lunge Jump
150m Run

B:
10 Front Squats
10 RDL Power Jumps
10 Shoulder Taps + Kickouts
150m Run

C:
10 BB Rows
10 OH Plate Lunges
10/s Flutter Kicks + 10 Russian Twists
150m Run

 

SPECIALTY CLASSES

MUSCLE: 4:30 pm

First.
10 Chin-Ups
15 BB Skull Crushers
(x4)

Then.
10 UH Grip BB Rows
15 DB Side Raises
(x4)

Last.
10 Tempo Ring Rows (1013)
30” Max Band Push Down
(x3-4)

 

Saturday

PSC Crown Point

First,
3×6:1 Descending Reps
A:
Hell Trots + BW Squats
Then, 300 M Run

B:
KB Suitcase Deadlifts + Burpees
Then, 300 M Run

C:
Pull-Ups + Lunge Jumps
Then, 300 M Run

To Finish
Max Hollow Hold x 5

 

PSC Ocean Beach

For 15’
10 DB Glute Bridge Press
10 RKB Swings
10 V-Ups
10 Plate OH Curtsy Lunge
150m Run/6 Cal AB
–2’ Rest–
For 15’
10 Renegade Rows
10 Goblet Squats
10 MB Slams
10 Plate HP Pull Throughs
150m Run/6 Cal AB

To Finish w/ a Partner
A: 1’ Plank
B: Rest
(x8’)

 

Sunday

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

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