This Week
We’ll be posting more on the P360 Blog. Here’s what was published last week in case you missed it.
Fix Your Weak Hamstrings Without Heavy Bending
A Cliff Notes Guide to Training Around Injury and Pregnancy
Thursday “Mr. Silver” Leaderboard
CROWN POINT
Women:
- Viv Booth, 15:04
- Jackie Luciano, 17:15
- Corinne Ingham, 17:23
- Rachael Hess, 17:53
- Lydia Mills, 19:02
Men:
- Joe Scharnweber, 14:35
- Than Merrill, 15:01
- Mark Niznik, 15:09
- Joe White, 15:20
- Nik Kafkas, 15:37
PACIFIC BEACH
Women:
- Kim Faimon, 14:05
- Amy Beaver, 14:58
Men:
- Ben Romig, 13:30
- Sean Sudol, 13:46
- Eric Marenburg, 13:51
- Matt Mandel, 15:00
- Joe Bettles, 15:13
Monday
DAILY CHALLENGE
First, for Strength.
1 Hang Clean Complex @ 50-75%
5/s DB Bulgarian Split Squat
(x4)
—
Then, w/ a Partner. Relay Format.
A: 150m Run
B: 5 DB Thrusters + 5 Knees to Chest
(x12 Min)
Intensity: High
—
Muscle Finisher:
12 Side Raises
Rest 60”
(x3)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Tier 1 → **OPTIONAL PHASE SWING TEST**
Hang Power Cleans → Hang Muscle Cleans
Advanced Development:
Tier 1 → 2 Clean & Jerks @ 85%
SPECIALTY CLASSES
SHRED: 12p, 6:30p
First, for 10’
15 Hourglass Rope Waves
5/s Banded Kick-Ups
8 180 Jumps
4 Diving Push-Ups
100m Run Every Other
—
Then, for 14’
3/s Landmine Roll-Out
4/s Twisted Press
6 Goblet Squat Cleans
4 Double Climbers
40 KB Carry
—
Last, for 7’
100m Row
150m Run
30m Bear Crawl
Tuesday
DAILY CHALLENGE
First, for 10’
5 OH Deadlifts @ 50%
7 Goblet Curls
7 Reverse Crunches
20 Flutter Kicks
100m Run Every Other Round
Intensity: Moderate
—
Then, for 12 Minutes.
2 Rope Slams + 10 Waves (x2)
5/s Renegade Row
8 RKB Swings
5/s Sprinter Sit-Ups
100m Row
Intensity: High
—
Muscle Finisher:
12 Band Pushdowns
(x3)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Deadlifts → KB Hinge Taps
Tier 1 → Optional Phase 1 Row Test
Advanced Development:
N/A →
SPECIALTY CLASSES
SHRED: 7a, 4:30p, 6:30p
Tabata Clock Intervals. 3×20”/10”. 3 Rounds.
A: Overhead KB Swings
B: Heavy Hell Trots
C: Side Plank Complex
D: Plyo Skaters
E: Goblet Squat + Curl
MUSCLE: 6p
3×9 Front Squats @67.5%
3×9 Deadlifts @67.5%
3×9/S Bulgarian Split Squats
3×9 RKB Swings(Moderate to Heavy)
Wednesday
Restorative Yoga
8 pm – CP
DAILY CHALLENGE
First, for Strength. Every 4 Min.
4 Hang Snatch @ 50-75%
10 Standing Banded Rows
(x4)
—
Then, 10’ EMOM
5 UH Grip Barbell Rows
3 OTB Burpees
5 BW Squats
PROGRAM DEVIATIONS
Phase 1 Progressions:
Hang Snatch → 5/s DB Snatch
Barbell Rows → 5/s Lawnmower Rows
OTB Burpees → 5 Total Lunge Jumps
Advanced Development:
Hang Snatch → 2 Snatch @ 85%
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 6p
Warm Up:
30” Bar On Knees Ankle Mobility
5 Hip Cleans @ 30-50%
(x3)
—
Main Movement:
1 Clean Deadlift + 1 Clean Pull + 1 Clean @ 80-90%
(x7)
—
Strength:
3 x 5 Snatch-Grip BTN Push Press @ 60-75%
SHRED: 12 pm
5×5’ Density Circuits
Odd:
5 Sit-Up Wall Balls
5/s Banded Plyo Skaters
3/s Bulgarian Pass Throughs
30 OH Plate Flutter Kicks
Coach’s Ladder A
Even:
2 Handstand Inchworms
4/s Banded Lunge Drives
3/s DB Muscle Snatch
Coach’s Ladder B
80m Row Sprint
KETTLEBELL CORE: 5:30p
3×8′ EMOM
A.
5 Goblet Rev Lunges
4/s KB High Pull
B.
4 Spider Push Ups
8 Kick Outs
4 V-Ups
C.
5 OH Swings
Run 100m
Finisher:
6 Chin Ups
10 Plank Pull Through
15 Crunches
(x4)
Thursday
DAILY CHALLENGE
First, for Strength.
4×5 Back Squats @ 50-75%
5/s Heavy DB Leaning Rows
(x4)
—
Then, 30-20-10
Push-Ups
Goblet Squats
Ring Rows
80m 1-Arm Farmer Walk
PROGRAM DEVIATIONS
Phase 1 Progressions:
Back Squat → Optional Phase 1 Squat Test, Or, 8 Goblet Squats for 6 Rounds
Goblet Squats, Tier 2 → BW or DB Lunges
Advanced Development:
Back Squat → 4×3 @ 85%
SPECIALTY CLASSES
OLYMPIC WEIGHTLIFTING: 12p
Warm Up:
30” Bar On Knees Ankle Mobility
5 Hip Cleans @ 30-50%
(x3)
—
Main Movement:
1 Clean Deadlift + 1 Clean Pull + 1 Clean @ 80-90%
(x7)
—
Strength:
3 x 5 Snatch-Grip BTN Push Press @ 60-75%
MUSCLE: 5:30p
First,
4×6 Barbell Bench Press @80%
4×6 Leaning DB Bench Rows
—
Second,
4×6 Strict Press @80%
4×6 Pull-Ups
—
Last,
3×12 KB Curls
SHRED: 6pm
5×5’ Density Circuits
Odd:
5 Sit-Up Wall Balls
5/s Banded Plyo Skaters
3/s Bulgarian Pass Throughs
30 OH Plate Flutter Kicks
Coach’s Ladder A
Even:
2 Handstand Inchworms
4/s Banded Lunge Drives
3/s DB Muscle Snatch
Coach’s Ladder B
80m Row Sprint
Friday
Thursday: 100 Swing Combo
Crown Point
- Amy Beaver, 5:08
- Brenna Bandy, 5:30
- Rachael Hess, 6:02
- Lucie Owens, 6:05
- Brooke Besche, 6:27
- Joe White, 4:55
- Justin Hancy, 5:10 (#3)
- Dave Thomas, 5:27
- Jon Kropp, 6:10
- Jezer Balangcod, 8:53
Pacific Beach
- Sean Sudol, 4:20
- Jonathan Race, 5:17
- Joe Bettles, 7:07
- Abby Crotteau, 4:43
- Lauren Toncich, 6:21
- Emily Mohammed, 6:52
DAILY CHALLENGE
First, for Strength.
3 Sets of Max Pull-Ups
2’ Rest Between Sets
—
Then, Partner Deck of Cards.
A-3: 300m Row
4-6: 200m Run + 10 Burpees
7-9: 4 Hell Trots
10-J: Barbell 21 + Barbell 15
Q-K: 1’ Plank
(x20 Min)
PROGRAM DEVIATIONS
Phase 1 Progressions:
Pull-Ups → Ring Rows as Needed
Tier 2 → Modified Movements and Reps
Advanced Development:
N/A →
SPECIALTY CLASSES
SHRED: 6a, 12 pm
Tabata Clock Intervals. 3×20”/10”. 3 Rounds.
A: Overhead KB Swings
B: Heavy Hell Trots
C: Side Plank Complex
D: Plyo Skaters
E: Goblet Squat + Curl
Saturday
DAILY CHALLENGE
2×15′ Circuits
A.
5/s SLRDL
30 Flutter Kicks
5 Kick Out Push Ups
8 RKB Swings
5 Pull Ups
20″ Marching Plank
B.
80m Sled Drag
Run 150m
5 Burpees
Run 100m
40m Walking Lunge
Run 50m
OPEN GYM: 9a – 12p @ PB
Sunday
Vinyasa Yoga: No Yoga
Open Gym: 10a – 12p @ Crown Point
Enter tracking into the Whiteboard App
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