MONDAY

PSC

First:
5 Back Squats
20 Half Kneeling DB Row
16 Side Plank Taps
(x18 Min)

Then:
‘Battery’
8 BW Squats
8 Push-Ups
8 Butterfly Sit-Ups
(x15 Min)

Performance: 2R Back Squat

TUESDAY

PSC

10:1
Pull-Ups
Half Rack KB Step Ups
DB Floor Press
V-Ups
SL MB Slams

Performance: Work to 1R Weighted Pull-Up Max

WEDNESDAY

PSC

First:
5 Hang Power Cleans
10 SA DB Jerks
15 DB Frog Pumps
(x18 Min)

Then:
10:1
UH Grip Barbell Rows
DB Lunges
Box Jumps
(x15 Min Cap)

Performance: 2R Clean (or) 2R Clean & Jerk, Then ‘Fade to Black’ Benchmark Workout

THURSDAY

PSC

3×10′ On / 2’ Off
A:
8 FTF Front Squats
5 Plyo Push-Up
8 Cal Row

B:
8 Sumo Deadlifts
16 OTB Plyo Skaters
10 Sprinter Crunch

C:
10 RKB Swings
5 Squat Jumps
8 Ring Rows

Performance: 5 FTF Front Squats

FRIDAY

PSC

For 35 Minutes:
12 FR Split Squats
20 SA Kickbacks
10 Seated KB Curls
(x2)
—
100m Farmer Walk
—
10 DB Hip Thrusts + Extension
8 Goblet Cleans
8 Cal Row
(x3)

Performance: 8 FR Split Squats

SATURDAY

PSC

For 25 Minutes:
3 DB Complex #3
10 Plank Rotations
8 DB Push-Ups
10 Cal Row

Finish:
100 Plyo Lateral Step Overs
(x8 Min Cap)

SUNDAY

Personal training and skill sessions available.