This Week 

PROGRAMMING

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

Monday Back Squat
Tuesday – All Purpose
Wednesday – Clean & Jerk
Thursday – All Purpose
FridayMuscle

 

 

Monday

Ass to Grass...and other nonsense

PSC

First. For Strength OR Muscle
5 Back Squats @ 60-80% (5RM)
~OR~
8 Back Squats @60%
10 DB Skull Crushers
10/s Low Side Plank Hip Taps
*Work for 30’*

Then. For Conditioning
10:8:6:4:2
Pull Ups
Cossack Squats
DB Pull Through
H2H Swings
150m Run

 

Phase 1: Squat Test
Phase 1: Optional Row Test

SPECIALTY CLASSES

PRIMAL

Complete 9:1, then 6:1
A:
KB Swings+ Hollow Rocks
Then, 200m Run

B:
BB Row + Low Lunge Step Through
Then, 200m Run

C:
Rope Slams+ Split Stance Curl&Press
Then, 200m Run

 

Tuesday

PSC

In a Team of 2 (Total Reps/distances)
First. 14’ EMOM
Odds: 3/s DB Snatch + 6 Skaters
Evens: 80m Sprint + 6 Hollow Rocks

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

 

Phase 1: Row Test

SPECIALTY CLASSES

PRIMAL: 7 am, 6:30 pm

Complete AFAP
400m Run

14-12-10-8-6
Double KB Rev Lunge
SA DB Push Press
Plyo Skaters
DB Squat Clean
10” AB Sprint

300m Run

Complete 2x BUAN
100 Plate Russian Twists
100 Shoulder Taps
100 Forward Lunges
200m Run

MUSCLE: 4:30 pm, 6pm

First.
6 Bench Press @85-80-75%
(x3)

4+4+4 Bench Press Drop-Set
(x2)

Then.
6 Standing BB Strict Press
(x3-4)

Last.
8 DB Bench
10 Half Kneeling Cuban Press
12 Plate Crush Press
(xAMRAP)

 

Wednesday

FRI: Confirming vs. Disconfirming Information

PSC

First. For Strength
25’ To work on Hang Clean and Jerks
Superset w/ 20” KB Hollow Hold

Then. For Conditioning
w/a pal
A1: 5 Hang Power Cleans + 3 OTB Burpees + 80m Run
A2: 5 Push Jerks + 6 Lunge Jumps + 6 Cal Bike
B: Rest
(x15’)

 

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6 pm

Main Movement
Cleans @ 75×2, 80×2, 85×2, 90×2, 80×2, 70×2

Then, for Strength
Work up to 1RM or 3RM Barbell Strict Press
Then -10% for 2×5

KETTLEBELL CORE: 5:30 pm

KB Skills
5/s TGU Step Through
5/s Swing Snatch +Windmill
5 Dragonflies

15’ EMOM
A: 12 Alt Rope Slams
B: 8 Rev Lunge MB Slams + 8 Russian Twists
C: 6/s ½ Kneeling KB Press

For 10’
10 Double KB Rev Lunge
10 V Ups
10 Double KB Swing
12 Rope Russian Twists
80m Run

For 6’
10 Tuck Ups
10 HP Toe Tap
5/s Side Plank Hip Drop

 

Thursday

September P360 Podcast

PSC

First.
80m Farmer Carry
3/s Pistols
10 Ab Rollouts
4 Box Jumps
*Work for 15’*

Then.
1 Rope Pull + Rev Drag
10 Wall Balls
10 Goblet Curls
10 Lateral Plate/Bench Hops
10 Plate GTO
200m Run
(x22’)

 

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12 pm

Main Movement
Cleans @ 75×2, 80×2, 85×2, 90×2, 80×2, 70×2

Then, for Strength
Work up to 1RM or 3RM Barbell Strict Press
Then -10% for 2×5

MUSCLE: 5:30 pm

First.
6 Front Squat @85-80-75%
(x3)

4+4+4 Front Squat Drop-Set
(x2)

Then.
20”/s Iso BB Bulgarian SS
-Directly Into-
20 DB Walking Lunge
(x4)

PRIMAL: 5 pm

For 14’
10 LM SA Standing Press
5 Box Jump (24”)
5/s KB Archer Row
10 Cossack Squats
150m Run

Rest 90’

For 14’
10 LM Standing Rotations
10 Explosive Box Step Up (1:38)
5 Shoulder Tap+Toe Tap
10 Goblet Squats
150m Row

Then, For 10’
5/s KB Thrusters
5 Burpees
80m Sprint

 

FridayThe Benefit of Landmine Training

PSC

First. For Muscle
10 Kang Squats
10 Staggered Push Ups
5/s Windmills
*Work for 18’*

Then. For Conditioning
10:1
Bulgarian Split Squats
Standing LM Presses
Rear Delt Raises
KB Hamstring Marches
150m Run
(x25’ Cap)

 

SPECIALTY CLASSES

MUSCLE: 4:30 pm

First.
10 DB Fly + Close Grip Press
11 Close Grip Push-Ups
12 Band Push-Downs
(x4-5)

Then.
10/s SA DB Bench Row
11 Ring Rows
12 Band Face Pulls
(x4-5)

Last.
10 DB Floor Press
10/s SA LM Row
(xAMRAP)

 

Saturday

PSC Crown Point

12-10-8-6-4-6-8-10-12
Lunge Jumps
V-Ups
Toe Taps
Russian Twists
OH Plate Curtsy Lunge
100m Run

To Finish
300m Farmer’s Walk

 

PSC Ocean Beach

First, 10’ EMOM
5 Burpees
5 Push-Ups
5 Lunge Jumps

Then, For 18’
10 Goblet Squats
10 Supine Rows
10 MB Snatch
10 Lateral Lunge & Curl
6 Tuck Jumps
150m Run

Finisher
Low Plank
20” On / 10” Off
(x6’)

 

Sunday

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

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