NEWS
Current PSC Cycle: 7.25 – 8.21
MON: Deadlift
TUES: Plyometrics
WED: Bench Press
THUR: Unilateral
FRI: Back Squat
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Body Scans
Interested in getting a benchmark to set some goals? Please review our Body Scans 101 page for how and when to use it.
Personal Training
To learn more, go here.
MONDAY
READ: The Benefits of The Almighty Deadlift
PSC
First, Every 4’
5 Deadlifts
3 Box Jumps
(x5)
Then, for 15′
6 FR Reverse Lunges
20 Bench Hurdles
4 DB Jerk
100m Run
TUESDAY
READ: The Benefits of Plyometrics
PSC
For 25 Minutes:
10 UH Grip Barbell Rows
10 Rotational MB Slams
5 Kneeling Jumps
100m Row
Then, 10’ Challenge
5 Plyo Complex
3 Chin-Ups
Track Rounds
WEDNESDAY
READ: 4 Reasons the Bench Press is Absolutely ‘Functional’
PSC
First, Every 4’
5 Bench Press
10 HR Cyclist Squats
(x5)
Then, 7′ on / 1′ off each:
A: Work to 80 Hand Release Push-Ups
3 Squat Jumps Every Break
B: Work to 150 Butterfly Sit-Ups
4 BW Side Lunge Every Break
THURSDAY
READ: The Benefits of Unilateral Training
PSC
30” on / 15” recovery
x2 sets per station
Rotational Split Squat
Pull Through + Kickout
Plate Curl & Press
Paused Ring Mountain Climbers
Max Distance Row
5 Rounds
FRIDAY
READ: How the Back Squat Gets You Jacked
PSC
For 40 Minutes:
10:8:6 Back Squats
10:8:6 Bent Over High Pull
—
12:10:8 Half Kneeling DB Row
12:10:8 Tuck Ups
—
20:15:10 Plate Front Raise
80m Farmer Walk
SATURDAY
READ: Behind the Whiteboard: What Goes Into a Training Cycle?
PSC
10′ on / 2′ recovery w/ a Partner
A:
5 Pull-Ups
10 Explosive Step Ups
5 Shoulder Taps
B:
20 Rope Rear Delt Raise
30 Kneeling Rope Waves
10 Rope Jacks
C:
Me: 200m Row
You: Max Plank
SUNDAY
P360 is closed on Sundays. We encourage you to use this day to recover with family and friends, or to get outside and put your fitness to use in beautiful Southern California.
