Monday

Daily News and Notes:

**This is a breakdown of the benefits in a lot of the movements that have been included in October: DB Snatch, Turkish Get Up and Overhead Squat: https://perform-360.com/4-weird-movements-reasons/

Today in 100 Words: Get five sets of top end working weight on your squats. Focus on scap retraction on the DB Rows. Tier 2 should be an all out assault. Don’t stop, and apply power with everything. Strong eccentric on the burpees, don’t just flop to the ground. Continue to build volume in your pull-ups, and embrace using a band if you need to. We are looking for full elbow extension, and initiation of the scapula downward on the pull. We will be testing pull-up maxes next Monday.

Paige Squat

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 Row Focus: Make sure your grounded foot is 2-3 feet from the bench, creating a tripod base.

Tier 2 Focus: The recommendation is to go the route of 8 minutes, hard and fast. Intensity over volume. However, if you opt to bypass Tier 3 and opt for volume, be very precise with how your burpees are performed.

DAILY CHALLENGE

“Breyer’s”

First, for Strength.
5×5 Back Squat @ 50-75%
8/s DB Rows on Bench

Then, for Conditioning.
5 Burpees
100m Row
100m Run
(x8 Minutes)
*You have the option to go 20 minutes on Tier 2 and bypass Tier 3 if you want to extend your conditioning protocol.

Then, to Finish.
4×12 Pull-Ups

PROGRAM DEVIATIONS

Phase 1 Progressions:
Back Squat  5×12 Goblet Squats

Advanced Development:
Back Squat 4×4 Back Squat @ 80% + 1×20 @ 60%
Tier 35 Ring Beat Swings + 5 Hip Drives

SPECIALTY CLASSES

Olympic Weightlifting
6 pm (CP)

Focus: Snatch

Progression Work:
2 x 5 Snatch Balance @ 50%

Main Movement:
5 x 2 Snatch @ 85-90%

Secondary Movement:
3 x 5 Hip Snatch @ 30-50%

Tuesday

Daily News and Notes:

**Have you checked out The P360 Podcast yet? Coaches Dave, Pritz and Julianne have discussed how to get the most out of the 2-Tier workout, progressing in your first year, and how to prevent injury. Give it a listen, and give us your feedback. All episodes available here: https://perform-360.com/category/p360-podcast/

Today in 100 Words: Continue to strengthen your anterior core and injury proof yourself. Critical for all levels. Weight selection should be challenging on the swings. The movements today demand precision, do them right. Start to get in there on the alternating swings. They are tremendous for the obliques and lat strength. Set or defeat baselines previously set in the KOTH or 5’ Row.

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

Flutter Kick Focus: Drive your low back into the floor as you perform these. We are very often in anterior pelvic tilt, this fixes that.

DAILY CHALLENGE

“Ben & Jerry”

24 Minute E.M.OM.
1:
12 Russian KB Swings
2: 15 High Plank Kick Ups
3: 60 OH Plate Flutter Kicks
4: 12 Standing Banded Rows

Then, to Finish. For Time.
PB: King of the Hill Run
CP: 5’ Row

PROGRAM DEVIATIONS

Phase 1 Progressions:
N/A

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

SPECIALTY CLASSES

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

100 Jumping Jacks
30 BW Squats
100 Mountain Climbers
30 KB Pass Throughs
100 Flutter Kicks
30 DB Step-Ups
300m Run
(x30 Min)

To Finish,
800m Run

Olympic Weightlifting
12 pm (PB)

Focus: Snatch

Progression Work:
2 x 5 Snatch Balance @ 50%

Main Movement:
5 x 2 Snatch @ 85-90%

Secondary Movement:
3 x 5 Hip Snatch @ 30-50%

Muscle
6 pm (CP)

First,
10 Band Pull Aparts
5/s Dead Bugs
12 Frog Pumps
(x3)

Then,
10 Deadlift @ 50%-60%
15 DB Skullcrushers
(x5)

To Finish,
10 Straight Arm Band Pulldowns
10 Pendlay Rows
80m Sled Pull
(xTR)

Wednesday

Daily News and Notes:

Men’s 5′ Row:

  1. Kyle Atkinson, 1548 (**RECORD**)
  2. Eric Hansen, 1534m (**3rd All-Time**)
  3. Tanner Johnson, 1502m
  4. Justin Hancy, 1483m
  5. Louis Schenk, 1470m
  6. Andrew Brock, 1424m
  7. Bobby ?, 1424m
  8. Matt Mandel, 1421m
  9. Jeff Mack, 1413m
  10. Matt Eubank, 1402m

Women’s 5′ Row

  1. Bri Cherry, 1344m (**RECORD)
  2. Erica Fricke, 1270m (**5th All Time**)
  3. Erin Brown, 1259m
  4. Lisa Vineyard, 1258m
  5. Marissa Dubolino, 1233m
  6. Marissa Elbers, 1232m
  7. Lydia Mills, 1230m
  8. Tabitha Turner, 1224m
  9. Shannon Klotsko, 1224m
  10. Chelsea Siefert, 1220m

Men’s King of the Hill

  1. Jonathan Race, 7:22
  2. Brandon Hood, 7:32
  3. Chris Ryan, 7:37
  4. Corbin Smith, 7:47
  5. Beck Wheeler, 8:09

Women’s King of the Hill

  1. Abby Crotteau, 7:22 (**RECORD**)
  2. Megan Veloza, 7:23 (**2nd All Time**)
  3. Viv Smith, 7:38 (**3rd All Time**)
  4. Lauren Kammler, 7:46 (**4th All Time**)
  5. Ashley Francis, 8:02

Today in 100 Words: 5-rep hang cleans are one of the best overall performance workouts we can do. Big speed in turning over the elbows. Focus on controlling the descent in your pistol squats, the eccentric (lowering portion) is far superior to progress than the concentric (on the way up). Tier 2 should be a push where you don’t rest. Go hard and burn the lungs.

Picture of pacific beach gym

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.

Pistol Squat Focus: Keep the weight over the midfoot throughout the course of the movement.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“Blue Bunny”

First, for Strength.
5×5 Hang Power Cleans
5/s Pistol Squats to Band

Then, for Conditioning.
20 Crawling Renegade Rows
200m Run
(x15 Minutes)

PROGRAM DEVIATIONS

Phase 1 Modifications
Hang Power Cleans 
Hang Muscle Cleans
Pistol Squats  Pistol Tap to Bench
Crawling Renegade Rows No Crawl

Advanced Progressions
Tier 1 5×2 Hang Cleans @ 90%

SPECIALTY CLASSES

Olympic Weightlifting
6 pm (CP)

Focus: Clean & Jerk

Progression Work:
2 x 5 Clean Pulls from the floor @ 100%

Main Movement:
5 x 2 Clean & Jerk @ 85-90%

Secondary Movement:
3 x 5 Behind-The-Neck Press @ 30-50%

Kettlebell Core
5:30p (PB)

Snatch Practice
(x8m)

5/s SLRDL
5/s Clean>Press>Squat
5/s Archer Row
(x10m)

15 Hanging Leg Raise
10 Double DB BOR
10 Power Strokes
20m/s Lateral Bear Crawl
(x10m)

10 V-ups
15/s Side Plank Drops
10 Plank kick outs
(x3)

Thursday

Daily News and Notes:

**Check out the amazing benefits of the Turkish Get-Up here: https://perform-360.com/4-weird-movements-reasons/

Today in 100 Words: Single leg strength is really important. It isolates the glute a bit more than dual leg training due to the hip flexor being relatively disengaged, and it also requires a lot of our deeper core musculature in the front rack position. Per usual, be in control of your eccentric descent and do not slam the knee to the rubber. 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 driving your hips UP.

DAILY CHALLENGE

“Edy”

First, for Strength.
5×5/s Front Rack Reverse Lunges
2/s TGU

Then, for Conditioning.
8/s Ground Based KB Rows
10 BB RDL
5/s Pistol Floor Press
(x15 Min)

Then, to Finish.
3x300m Sprint

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

For 6 Minutes:
10 Split Lunge Jumps
5/s Spiderman Crunches

30-25-20-15-10
DB Thrusters
High Plank Kickouts
Plate Glute Bridges
Rope Slams
Split Leg Crunches
300m Run

Olympic Weightlifting
12 pm (PB)

Focus: Clean & Jerk

Progression Work:
2 x 5 Clean Pulls from the floor @ 100%

Main Movement:
5 x 2 Clean & Jerk @ 85-90%

Secondary Movement:
3 x 5 Behind-The-Neck Press @ 30-50%

Muscle
5:30 – PB

First,
10 Bench Press @ 60%
15 Supine Hammer Curls
(x5)

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

To Finish. If Time Remains.
Sets of 12 French Press

Friday

Daily New and Notes:

Check out the benefits of the DB Snatch & Overhead Squat: https://perform-360.com/4-weird-movements-reasons/

Today in 100 Words: Legs create the power on the jerks. Keep the elbows up on the dip so you don’t lean forward on the drive. Advanced Tier 1, LOUD noise on the stomp and check out the video in the progressions below for a visual example. These are excellent to develop needed speed. Box jump overs are great for our deceleration and landing. In Tier 2, continue the theme of explosiveness in the snatch. Drive with the legs. On all dop progressions, act like you are trying to crush an apple in your armpit. This will stabilize you.

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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: Landing should be approximately 1/4 lunge position (above) if you are on the split jerk option. Regardless of which option you are on, keep your elbows UP on the dip/descent. If they fall forward, you will have to jump out to receive the bar.

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
5 Ab Rollouts
10 Ring Dips
1-Leg Ladder Slalom
150m Row
(x15 Minutes)

PROGRAM DEVIATIONS

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

Advanced Progressions:
Push Jerk → 5×5 Explosive Touch and Go Split Jerks (video example)
Tier 2 → 5×5 Overhead Squats + 10 Ring Dips each set

SPECIALTY CLASSES

Shred
6a (PB)

10 Reverse Lunge Rope Waves
10 Lateral Plate Hops
20 Explosive Step Ups
10 MB Slams
10 DB Side Raises
50m Backpedal → 50m Run
(x25 Min)

Then, Partner Up.
A: 300m Run
B: 10” Plank + 10”/s Side Plank + 10” Reverse Plank
(x15 Min)

Mobility
5:30 (PB)

Saturday

Daily New and Notes:

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DAILY CHALLENGE

First,
8 Floor Press
15 Sit-Ups
5 Burpees
100m Run
(x25 Min)
Finisher:
A Surprise Gift from Coach Dusty

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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