NEWS

Current PSC Cycle: 9/20 – 10/17
MON: Kettlebell Strength
TUES: Time Under Tension
WED: SA Overhead Strength
THUR: Anaerobic
FRI: Barbell Step-Ups

Helpful articles to help understand the benefits of this cycle:
T: Build More Muscle with Time Under Training


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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: Why the Kettlebell is Non-Negotiable

PSC

First, for 15 Minutes
8 KB Sumo Deadlift to Push-Up
10 Supine Row
10 Plate Sit-Ups

Then, w/ a Partner:
Me: 8 Front Squats
You: 150m Run
(x10 Minutes)

Finish:
500m Row for Time

TUESDAY

READ: Build More Muscle with Time Under Training

PSC

30″ / 30″ x 2 Sets Per Station

1A: Explosive Step Ups
1B: Ring Rows

2A: LM Rotational Clean & Press
2B: Squat Jumps

3A: Max Row Sprint
3B: Low Plank Reaches

4A: Rotational Split Squat
4B: H2H KB Rows

(x3 Total Rounds)

WEDNESDAY

READ: Where the DB is Better Than the Barbell…We Said It.

PSC

First, 10’ E.M.O.M.
8 SA DB Jerks
8 Plate Pull Through

Then, w/ a Partner:
You-Me Pace
A: 10 Hang Power Cleans
B: 10 Burpees
C: 200m Row
(x15 Min)

Finish:
400m Sprint Relay

Performance: 3 FTF Push Jerks

THURSDAY

READ: The Benefits of Anaerobic Training

PSC

8×3′ / 1′
w/ a Partner
A:
Me: 20 RKB Swings
You: Max KB Crossovers

B:
Me: 15 UH Grip BB Rows
You: Max Plyo Skaters 2.0

C:
Me: 10 Cal Row
You: Max SL MB Slams

D:
Me: 10 Goblet Curtsy Lunge
You: Max Banded Tricep Pushdowns

(x2 Total Rounds)

FRIDAY

Gym in Ocean Beach San Diego

READ: The Benefits of Single Leg Training

PSC

2 Rounds:
50/30 Front Rack BB Step Up
400m Run

60/40 Skier Curls
400m Run

Finish:
20 TGU

Performance: 10 Heavy TGU

SATURDAY

Performance360 Remote Training Memberships

PSC

26-20-16-10-6
SA KB Swing
Ring Push-Ups
DB Side Lunges
SL V-Ups

5 Box Jumps
200m Run

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.

Personal training and skill sessions available.