Monday

Daily News and Notes:

Today in 100 Words: Dialing up the reps a bit on our squats, so breathing is important. Big breathe in up top and hold it throughout the rep. Only four sets because of the volume. Pay attention to the DB Pull Aparts. This rear delt work is important stuff, gang. In Tier 2, we are going for anti-rotation on the renegade rows so don’t go too heavy. Tier 3, we want full, long ROM on the reps so if you have to use a band, it’s better than crappy reps. Continue to progress on your beat swings, today on the rings.

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Warm-Up Focus: Ankles. To develop function and mobility in the ankles for healthier squatting and movement pattern. Movement starts from the ground up.

DB Pull Apart Focus: Do not elevate and engage your traps! We want to be using our rear delts to initiate the movement, so be sure to take your traps out of it or you won’t receive the benefits.

Tier 2 Focus: Choose a weight that is relatively light so that your pelvis can remain stable through all row reps, and you can get through a lot of rounds.

DAILY CHALLENGE

“Turtle”

First, for Strength.
4×10 Back Squat @ 50-65%
12 DB Pull Aparts

Then, for Conditioning.
8/s Renegade Rows
3 Burpees
100m Run
(x10 Minutes)

Then, to Finish.
4×12 Pull-Ups

PROGRAM DEVIATIONS

Phase 1 Progressions:
Back Squat  5×12 Goblet Squats

Advanced Development:
Back Squat 5×3 Back Squat @ 85%
Tier 3→ Muscle Up Technique

SPECIALTY CLASSES

Olympic Weightlifting
6 pm (CP)

Focus: Snatch

Progression Work:
2 x 5 Snatch Pulls from the floor @ 100%
—-
Main Movement:
5 x 1 Complex: 1 Hang Snatch + 1 Snatch @ 80%
—-
Secondary Movement:
3 x 5 Overhead Squat @ 50-75%

Tuesday

Daily News and Notes:

**If you listened to our latest P360 Podcast about injury prevention, you learned how important the anterior core is for preventing back injury. Today is all about it.

Today in 100 Words: No “big” movements, but thinking about today as inferior would be a major mistake. Today is once again dedicated to the anterior core, the muscle group largely responsible for keeping our backs healthy. Avoiding lumbar hyperextension on the swings is always a big one. On your push-ups and ring rows, we want you to think about pulling the belly button in towards the spine on all reps. Continue to set progress baselines in the row or run finisher.

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Warm Up Focus: Anterior Core. To develop anterior core strength to promote spine function and pre-habbing back injuries.

Core Movement Focus: We have a lot of core work today, on all of them, pull the belly button in towards the spine and resist going into anterior pelvic tilt.

DAILY CHALLENGE

“Johnny Drama”

First, in a Circuit.
10 RKB Swings
10 Push-Ups
5/s Floor Wipers
10 Ring Rows
(x25 Minutes)

Then, to Finish. For Time.
PB: 1000m Row
CP: 1 Mile Run

PROGRAM DEVIATIONS

Phase 1 Progressions:
RKB Swings → Russian

Advanced Development:
RKB Swings  Alternating Hand-to-Hand Swings

SPECIALTY CLASSES

Shred
7 am (CP), 4:30p, 5:30p, 6:30p (PB)

30 Minute Deck of Cards.
A – 3:
200m Row + 20 OH KB Swings + 60 OH Flutter Kicks (x2)
4 – 6: 10 Burpees + 20 Split Lunge Jumps + 5 American Sit-Ups (x2)
7 – 9: 200m Run + 20 OH Walking Lunges + 20 Push-Ups (x2)
10 – K: 8/s Lunge Pass Throughs + 8 Hell Trots
Joker: 800m Run
Plot Twist – If you pull the Ace of Spades, you are doing burpees non stop until someone else pulls it next! Cap of 5 minutes if not re-pulled.

Then,
King of the Hill Finisher

Olympic Weightlifting
12 pm (PB)

Focus: Snatch

Muscle
6 pm (CP)

First,
10 Band Pull Aparts
5/s Dead Bugs
8 Glute Bridges
(x3)

Then,
10 Deadlift @ 60%
15 Goblet Curls
(x5)

To Finish,
10 KB Pull-Overs
10 Pendlay Rows
80m Farmer Walk
(xTR)

Wednesday

Daily News and Notes:

Men’s 1 Mile Run

  1. Tanner Johnson, 5:35
  2. Shane Dooley, 5:41
  3. Justin Hancy, 6:04
  4. Joe White, 6:12
  5. Pete Gross, 6:20

Women’s 1 Mile Run

  1. Danielle Jakobowski, 6:34
  2. Amy Beaver, 6:38
  3. Mindy Mondoux, 6:51
  4. Rachael Murray, 7:06
  5. Mo Baldessari, 7:06

Men’s 1000m Row

  1. Sean Sudol, 3:23.4
  2. Lenny Weiner, 3:23.8
  3. Jarred Collins, 3:26.7
  4. Sam Eisenstein, 3:40.5
  5. Jonathan Race, 3:40.9

Women’s 1000m Row

  1. Viv Smith, 3:36.7 (**3rd Place All-Time)
  2. Julianne Russell, 3:56.7
  3. Steph Heinrich, 4:01.9
  4. Tess Cianfrocco, 4:02.9
  5. Kim Maczuga, 4:08.9

Today in 100 Words: A straight pull up your body on the cleans. If you are going to the Touch & Go route, control the descent, it’s not a slam into the floor. On your pistols, get your weight over the midfoot (not the heel). Skater walks are excellent to develop our under-utilized glute medius muscles that are important stabilizers. Overall, the circuit should be at a moderate pace where we have quality movement. Your 3R max at the end can be hang or hang power. Your call.

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Warm Up Focus: Posterior Deltoids. To strengthen and engage the rear delts. On most movements, the traps want to take over and over time, our rear delts turn off, leading to shoulder dysfunction furthered by desk sitting all day. This wakes them back up.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“Sloan”

First, in a Circuit.
5 Hang Power Clean @ 60%
5/s Pistol Squats to Band
80m Double KB Overhead Walk
6/s Skater Walks
(x25 Minutes)

Then,
Find Your 3R Hang Clean Max

PROGRAM DEVIATIONS

Phase 1 Modifications
Hang Power Cleans 
Hang Muscle Cleans
Pistol Squats  Pistol Tap to Bench

Advanced Progressions
Hang Power Cleans   T&G Power Cleans

SPECIALTY CLASSES

Olympic Weightlifting
6 pm (PB)

Focus: Clean & Jerk

Progression Work:
2 x 5 Jerk Balance @ 50%

Main Movement:
5 x 3 Split Jerks @ 60-75%

Secondary Movement:
3 x 2 Clean & Jerk @ 60-75%

Kettlebell Core
5:30p – PB

First,
5/s 1/4 Get Up
5/s Plank Pull Through
30 OH Flutter Kicks
(x6 Min)
Then,
10 KB Thruster
5 Pull Ups
10/s  Split Squat Jumps
10 MB Burpee Slam
20 Skulling Sit Ups
Ickey Shuffle
100m Run
(x20 Min)
Partner Finisher:
25:5 x 6
Snatch or 1-arm Swing L/R
Side Plank L/R

Thursday

Daily News and Notes:

Today in 100 Words: Single leg strength is really important. It isolates the glute a bit more than dual leg training, and it also requires a lot of our core in the front rack position. Check out the notes on lunges below. Tier 2 we want to select a good, solid weight for get ups but nothing too challenging. Leave some in the tank for the 1R max at the end. Barbell RDLs should have just a very slight bend in the knee, barbell in air tight on the body the whole time.

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Warm Up Focus: Glutes. To target and strengthen the glutes, an important muscle group that largely gets deactivated throughout the day by sitting.

Front Rack Reverse Lunge Focus: Challenge yourself more today than last week. However, remember that an important aspect of the lunge is deceleration, so don’t slam your knee into the floor. Focus on staying tight in your core and bracing on each rep as if it were a heavy front squat.

Turkish Get-Up Focus: Focus on locking out your elbow at all times! No matter what!

DAILY CHALLENGE

“Ari Gold”

First, for Strength.
5×5/s Front Rack Reverse Lunges
8/s Ground Based KB Rows

Then,
2/s TGU
10 BB RDL
100m Run
(x15 Min)
**If time permits, work up to 1R Max on the TGU post-Tier 2.

PROGRAM DEVIATIONS

Phase 1 Modifications:
Front Rack Reverse Lunge  8/s Goblet Reverse Lunge

Advanced Progressions:
Go heavier in the TGU

SPECIALTY CLASSES

Shred
7a, 6p – CP

Partner Workout. 45 Minute Cap

Intermediate Option
A: Half Bridge Run
B: Hell Trots
(x4 Each)

Advanced Option
A: Bridge Run
B: 5 Hell Trots + 5 Burpees
(x3 Each)

Olympic Weightlifting
12 pm (PB)

Focus: Clean & Jerk

Progression Work:
2 x 5 Jerk Balance @ 50%

Main Movement:
5 x 3 Split Jerks @ 60-75%

Secondary Movement:
3 x 2 Clean & Jerk @ 60-75%

Muscle
5:30 – PB

Compound Circuit.
12 Bench Press
1 Barbell 21
12 Straight Arm Band Pushdowns
10 DB Side Raises
80m Farmer Walk
(x40 Min)

Friday

Daily New and Notes:

Today in 100 Words: Speed is everything on these jerks, guys. In addition, the legs are the real drivers of the split jerk. Without fast dip and drive, the movement becomes real tough. Box jump overs once again to work on our landing ability, which will strengthen joints and tendons and make us more proprioceptive. Tier 2 gives us the option for the Overhead Squat for eligible athletes. If you go that route, you’ll want to slow down a bit in this circuit.

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Warm Up Focus: Thoracic Spine. To develop mobility in the mid to upper back (thoracic), which often doesn’t get much rotational work.

Jerk Focus: Notice Web’s back foot in the picture above. The heel is elevated straight back, not off to the side. The head is “through” and the neck is neutral. Great lift, Web!

DAILY CHALLENGE

“Vinny Chase”

First, for Strength.
5×5 Push or Split Jerk @ 50-75%
5 Box Jump Overs

Then, for Conditioning.
5/s DB Snatch
10 High Plank Kickouts
10 Ring Dips
1 In and Out Ladder Drill
150m Row
(x20 Minutes)

PROGRAM DEVIATIONS

Beginner Modifications:
Push Jerk → DB Strict Press
Ring Dips → Bench Dip Holds

Advanced Progressions:
Push Press → 5×2 Split Jerk
DB Snatch → 5 Overhead Squats

SPECIALTY CLASSES

Shred
6a (PB)

Co-Ed Teams of 4.
A: 500m Run
B: Max Plank
C: Max OH KB Swings
D: Max Crawling Renegade Rows
(x35 Min)

Mobility
5:30 (PB)

Saturday

Daily New and Notes:

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DAILY CHALLENGE

“Lloyd”

14m Partner EMOM:
Even: 3 Push Press > 3 Front Squat
Odd: 5 Chin Ups
Then,
10 RKB Swings
30 MB Russian Twists
10 DB Hammer Curls
20m Prisoner Walking Lunge
20m Bear Crawl
150m Run
(x15 Min)

OPEN GYM COACH: Chris

9a-12p @ P360 Pacific Beach

Sunday

Enter tracking into the Whiteboard App

Vinyasa Yoga:

9 am @ P360 Crown Point

Open Gym Coach: J-Date

10a – 12p @ P360 Crown Crown Point

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