This Week
This Sunday, Join Performance360 Head Coach, competitive weightlifter, and Level 2 USA Weight coach Julianne Russell, as she spends 90 minutes coaching the Jerk.
$20 for Members, $30 for Non-Members
Athletes will develop a better understanding of overhead positioning, technique to improve the speed and power of the lift, and drill work to lead up to stronger, healthier, bigger overhead totals. Complete with progressions for wherever you are along the curve.
February Cycle
Monday – Varied
Tuesday – Deadlifts
Wednesday – Varied
Thursday – Structure
Friday – Cleans
Be sure to check out all of the daily posts this week for 2018 updates, news, and fun things that lie ahead.
-Julianne
Monday
PSC
First, for Structure.
10 UH Grip BB Hip Rows
8 Prone Y Activations
3/s Pistol Squats
Complete 1 set every 4 minutes for 16′
—
Then, for Conditioning.
(3) 6:1 Stations
A: 6:1 Push Jerks/Lunge Jumps
Then, 200m Run
B: 6:1 Goblet Squat/Push Ups
Then, 200m Run
C: 6:1 RKB Swings/Ring Rows
Then, 200m Run
PROGRAM DEVIATIONS
Phase 1 Progressions:
Tier 2 → Optional Row Test
Push Press →DBs
Advanced Progressions:
N/A
SPECIALTY CLASSES
SHRED: 12p, 6:30p
First, 5’ AMRAP
6 BW Squats
20 High Knees
6 Push-Ups
20 Bicycle Crunches
—
Then,
25-20-15-10-5 / Total Reps
Rope Rainbows
Banded Kickouts
RKB Swings
OH Reverse Lunges
Lateral Hop Overs
150m Run
Tuesday
PSC
First, for Strength.
5 Deadlifts @ 60-80%**
8 DB Side Raises
Complete 1 set every 4 minutes
for 20 minutes.
—
Then, in Teams of 3
A: 300m Row Sprint
B: Rest
C: Rest
(x20 Min)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Tier 1 →**OPTIONAL 5′ Goblet Squat TEST** or **10 KB Hinge Taps
Tier 2 → 200m Row
SPECIALTY CLASSES
SHRED: 7a, 4:30p, 6:30p
Tabata Clock Intervals 3×20”.10” – 3 Rounds
3 total rounds. 2 minutes rest between rounds.
Plyo Skaters
RKB Swings
Goblet Squat + Curl
Burpees
KB Around the Worlds
—
Finisher, w/ a Partner (x4)
A: 200m Row
B1. Max 180s
B2. Max Renegade Rows
MUSCLE: 6p
First,
4 Barbell Bench Press
8 Barbell Rows
(x4)
—
Second,
8 DB Strict Press
10 Pull Ups
(x3)
—
Last,
12 LM Kneeling Press
12 Skull Crushers
12 KB Curls
(x3)
Wednesday
P360 Jerk Academy this Sunday
10am, P360 Crown Point
Register here!
Restorative Yoga
8 pm – CP
PSC
First, for 5′.
5 Squat Jumps
5 High Plank Shoulder Taps
5 V-Ups
—
Then, for 15 Minutes
10 Ring Rows
10 BW Side Lunges
–
5 Pull-Ups
5 Split Lunge Jumps
5 Push-Ups
(x2)
–
5/s RDL Power Jumps
—
Then, for 7 Minutes.
w/ a Partner
A: Skater Burpees
B: 100m Run
—
Finish:
300 OH Plate Flutter Kicks
PROGRAM DEVIATIONS
Phase 1 Progressions:
Pull Ups →Supine Rows
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6p
Technique:
3×3 Hip Snatches @ 30-40%
(x4)
—-
Primary Lift:
1 x (1+1) Power Snatch + Snatch @ 70-85%
(x5)
—-
Then, for strength:
3 x 4 High Bar Back Squats
SHRED: 12 pm
First, for 6’
5/s Lateral Plate Hops
6 Plate GTOs
20 Weighted Flutter Kicks
8 Plate Glute Bridges
—
Then, 2×10’ AMRAP
7 DB Push Press
7 DB Burpees
100m Run
6 Goblet Squats
6 Rotational KB Deadlifts
100m Row
5 MB Slams
5 MB Push-Ups
100m Run
—
Finisher, w/ a Partner
A: 10 Calorie Row
B: Max Hell Trots
(x3)
KETTLEBELL CORE: 5:30p
15 min E.M.O.M.
A: 4 Double KB Clean>Rev Lunge L/R
B: 4/s Bear Stance DB Rear Delt Raise
C: 4/s Banded ½ Kneeling Chop
—
Then,
3 1-Arm Swing R>RKB Swing>1-Arm Swing L
10 Explosive High Knees + Up Down (x3)
4/s Split Stance KB Press
4/s MB Roll Outs
100m Run
(x20′)
Thursday
P360 Jerk Academy this Sunday
10am, P360 Crown Point
Register here!
PSC
First, for Structure.
8/s KB Bulgarian Split Squat
12 DB Floor Press
8 Paused Ring Rows
20 minutes to complete 4 rounds
—
Then, for Conditioning.
8 Squatting Waves
60 Mountain Climbers
3/s Heavy Goblet Curtsy Lunges
5/s KB Archer Rows
100m Run
(x14 Min)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Tier 1→ **OPTIONAL GOBLET SQUAT TEST**62#/44# or KB Split Squats
Advanced Progressions:
N/A
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
Technique:
3×3 Hip Snatches @ 30-40%
(x4)
—-
Primary Lift:
1 x (1+1) Power Snatch + Snatch @ 70-85%
(x5)
—-
Then, for strength:
3 x 4 High Bar Back Squats
MUSCLE: 5:30p
3×8 Back Squats @70%
3×8 Barbell RDL
3×8/s KB Reverse Lunges
3×15 KB Calf Raises
SHRED: 6pm
First, for 6’
5/s Lateral Plate Hops
6 Plate GTOs
20 Weighted Flutter Kicks
8 Plate Glute Bridges
—
Then, 2×10’ AMRAP
7 DB Push Press
7 DB Burpees
100m Run
6 Goblet Squats
6 Rotational KB Deadlifts
100m Row
5 MB Slams
5 MB Push-Ups
100m Run
—
Finisher, w/ a Partner
A: 10 Calorie Row
B: Max Hell Trots
(x3)
Friday
P360 Jerk Academy this Sunday
10am, P360 Crown Point
Register here!
PSC
First, for Strength.
4 HPC @ 60-80%
5 Power Jumps
Complete 1 set every 4 minutes
for 16 minutes.
—
Then, for Conditioning.
400m Row
Rest 90″
400m Run
Rest 90″
(x20 Min)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Tier 1 → 5 Hang Muscle Cleans + 5 Push Press
Tier 2 → **OPTIONAL 5′ Row TEST**
SPECIALTY CLASSES
SHRED: 6a, 12 pm
Tabata Clock Intervals 3×20”.10” – 3 Rounds
3 total rounds. 2 minutes rest between rounds.
Plyo Skaters
RKB Swings
Goblet Squat + Curl
Burpees
KB Around the Worlds
—
Finisher, w/ a Partner (x4)
A: 200m Row
B1. Max 180s
B2. Max Renegade Rows
Saturday
PSC
First,
7’ E.M.O.M.
7 Burpees
—
Then,
20-15-10-5
Push Up
OH KB Swings
Plate GTO
Renegade Row
Sit-Ups
Goblet Reverse Lunges
300m Run/Row
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