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

PSC

First. For Strength OR Muscle
5 Deadlifts @ 60-80%
~OR~
10 Deadlifts @60%
12/s Pallof Press
10 Standing DB Tricep Extension
*Every 5’ for 20’* (x4)

Then. For Conditioning
w/a pal
2×6’
A: 5 Hang Power Cleans + 3 OTB Burpees
Rest 2’—
B: 5 Push Jerks + 6 Goblet Lunge Jumps

 

Phase 1: Squat Test
Phase 1: Optional Row Test

SPECIALTY CLASSES

PRIMAL

For 15’
8 KB FR Lunge
8 Alt V Ups
8 Renegade Rows
7 CAL AB

Then For 20’
10 DB Curl &Press
8/s Side Plank Hip Drop
10 Goblet Jump Squat
10 Alt Rope Waves+5 Waves (x2)
200m Run

 

Tuesday

PSC

First. AFAP
14-12-10-8-6
Goblet Squats
Plank Ups
Ring Rows
MB Slams

800m Run

14-12-10-8-6
Renegade Rows
Plate GTOs
Flutter Kicks (Per side)
Rotational KB Deadlift

800m Run

Finisher
100 Ab Rollouts.

 

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

First, For 10’
4/s DB Push Press
8 KB Gob Rev. Lunge
100m Sprint

3×8’ Circuits w/ Partner
-90” Rest-
A: 8 H2H Swings+8 KB Russian Twists
B: 200m Run

A: 6 Lunge Jumps+6 Push Ups
B: 200m Row

A: 5 Alt MB Slams+10 Toe Taps
B: 45” Farmer Hold

MUSCLE: 4:30 pm, 6pm

First. Pre-Pump
15 DB Front Raise
15 Standing Band Curls
10 Weighted Push-Ups
(x3)

Then. Pump
10 DB Bench
10 Rear Delt Raises
(x5)

Then. Pump Pt 2
8+8 DB Arnold Drop-Set
10 Tempo 1½ BB Curls (3” Down)
(x4-5)

 

Wednesday

Not All Weight Lifting is Weightlifting

PSC

First. For Strength
5 Hang Power Snatches (Reset as Needed)
10/s Low Side Plank Hip Taps
5/s SA Bicep Curl
*Every 4’ for 20’ (x5)*

Then. For Conditioning
Teams of 3
A: 300m Row
B: 3/s DB Snatch + Rev Lunge + Max Low Plank
C: 10 OHKBS + 20”/s SA Farmer Hold
(x15’)

 

Phase 1: Optional Squat Test
Phase 1: Row Test

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

First:
Warm-up Complex (x2):
3 Clean Deadlifts
3 High Pulls
3 2”-Paused Front Squats
3 Push Jerk
3 Split Jerk

Main Movement:
3(1+1)  Power Clean + Split Jerk
(x4-5)

Then, for Strength:
4×4 Anderson Front Squats

KETTLEBELL CORE: 5:30 pm

KB Skills
5/s Turkish Sit Up
MAX Plate Flutter Kicks
(x10’)

15’ EMOM
A: 10 Alt Waves+10 Snakes+ 10 Waves
B: 6/s ½ Kneeling MB Slam
C: 6/s KB Jerk

4×3’ Circuits
-60” Rest-
A:
8 Plate Russian Twists
6 Plate Pull Through
8 Rev Lunge Rotations

B:
3/s SA Swing
3/s Forward Lunge
10 Tuck Ups

 

Thursday

PSC

First.
10 BB Glute Bridges
10 DB Flys
20”/s SL Wall Sit
8 Ring Dips
*Work for 18’*

Then. For Muscle Endurance
10 Bench Press
10 Bulgarian SS
10 Ring Push Ups
10 Split Stance Front Raise + 10 Weighted Lunge Jumps
60m Bear Crawl
15” ALL Out Bike Sprint
(x22’)

 

SPECIALTY CLASSES

MUSCLE: 5:30 pm

First.
10 Back Squat @65+%
(x3)

6 Tempo Back Squat (31×1) @60%
(x2)

Then.
8/s BB Split Squat
(x3)

Last.
5/s SL Sprinter Squat
(x3)

PRIMAL: 5 pm

Complete AFAP
8:1
Split Lunge DB Press
Lateral Bounds
Bent Over KB Row (double KB)
MB Burpee Slams
Low Plank Spiderman Crunches (per side)
150m Run

500m Run

Then, Right Into:
50 Plate Flutter Kicks
10 Lateral Hops
6 OffSet Push Ups
6 High Plank Pull Through
(x6 Rounds)

 

Friday

PSC

First. 10’ EMOM
3 Hell Trots

Then.
300m Run
1 Rope Pull AFAP + Rev Drag
10 SandBag Squats
10/5 Pull-Ups
10 Hollow Rocks
(x20’)

Finish:
500m Farmers Carry

 

SPECIALTY CLASSES

MUSCLE: 4:30 pm

First.
8 Chin-Ups
15 Close Grip DB Floor Press
(x5)

Then.
10 OH Grip BB Rows
15 Overhead DB Tricep Ext
(x4)

Last.
10/s Chinese DB Row
5-8 Plank Skull Crusher
(x3)

 

Saturday

PSC Crown Point

33 Minutes of Consistent Effort:
Plate complex 3 rounds:
20” Bent over row (AMRAP-AFAP)
20” Upright ISO hold
20” Bent over row (3131 Tempo)

Dice Roll Cardio Selection

DB Complex 3 rounds:
20” Front raise (AMRAP-AFAP)
20” Crush ISO hold
20” Press (3131 Tempo)

Dice Roll Cardio Selection

BW Complex 3 rounds:
20” BW Squats (AMRAP-AFAP)
20” Hack Squat ISO hold
20” BW Squat(3131 Tempo)

Dice Roll Cardio Selection

 

PSC Ocean Beach

8’ EMOM
4/s DB Snatch
10 DB Lateral Hops

For 18’

10 GTO’s
10 DB Step Ups
10/8 Push Ups
10 V-ups
10 Goblet Squats
200m Run/ 7 Cal AB

Finisher
10” Banded Hollow Hold
10 Flutter Kicks
(x6)

 

Sunday

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

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