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This Week’s Training 8/21 – 8/27
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  • This Week

  • Monday

  • Tuesday

  • Wednesday

  • Thursday

  • Friday

  • Saturday

  • Sunday

  • This Week

This Week

**SCHEDULE ANNOUNCEMENT**

We will be experimenting with a weekly PRIMAL offering on site at Crown Point every Tuesday at 5:30. We will meet on the beach lawn at the far end of the parking lot. The workout will be varied, and while it will have the exact same spirit of off-site PRIMAL, we’ll be accessing some select equipment and taking full advantage of the entire acreage of the facility. We will be testing this throughout all of August and make a permanent determination based on attendance and feedback.

We will play off-site PRIMAL classes by ear, and if the group enjoys those, we will likely still mix them in the cycle.

From the Blog:

Here’s what was published last week in case you missed it.

How to Build Healthy Shoulders

P360 Podcast #20 Low, Mid back, and Shoulder Health

 

  • Monday

Monday

DAILY CHALLENGE

First, for Strength.
5 Deadlifts @ 50-75%
8 DB Floor Press
(x4)

—

Then, for 12’
5 DB Push Jerk
5 Goblet Squat
5 MB Slams
(x2)
100m Run Each Time You Complete 2 Rounds

PROGRAM DEVIATIONS

Phase 1 Progressions:
Deadlifts → 5/s FR Barbell Split Squats
 **OPTIONAL KB Swing TEST**

Tier2 →
8 DB Push Jerk
8 Goblet Squat
100m Run
(x12’)

Advanced Development:
Tier 1 → 4×3 @ 85%
Tier 2 → “Mr. Blonde”
8 Hang Power Cleans + Push Jerk (95#/65#)
5 OTB Burpees
150m Row
(x6)

SPECIALTY CLASSES

SHRED: 12p, 6:30p

10:1
OH Landmine Lunge Ups (total)
High Plank Pull Throughs
Goblet Squat to Press
Floor Wipers (total)
Burpees
150m Run

  • Tuesday

Tuesday

PRIMAL will be tested every Tuesday for the rest of August, 5:30 onsite at CP. Meet in the beach lawn at the far end of the parking lot.

DAILY CHALLENGE

First, for 9’
5 Front Squat @ 40%
5 Chin-Ups
5/s DB Russian Twists
100m Run

—

Then, for Muscle.
2 Rope Pulls
1-Arm DB Overhead Walk
8 Roll-Outs
(x4)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Front Squat → Goblet Squat
Chin-ups → Ring Rows as needed
Advanced Development:
N/A → 

SPECIALTY CLASSES

PRIMAL: 5:30p @ CP

Meet in the beach lawn at the end of the parking lot.

SHRED: 7a, 4:30p, 6:30p

3×8’/4’ Off

A.
60 Rope Waves
4/s DB Muscle Snatch
150m Row

B.
6 Suitcase Deadlifts
30 Plate Flutter Kicks
40m Walking Lunge

C.
6 Goblet Squat Clean
100m Run

MUSCLE: 6p

First,
6 Bench Press @ 80%
6 Pendlay Rows
3’rest
(x4)

Then,
10 DB Strict Press
10 Chin Ups
90” rest
(x4)

Finish, Giant Sets
50 KB Curls
50 Side Raises
50 Supine DB Tricep Extensions

  • Wednesday

Wednesday

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

First, for Strength.
4 Jerks @ 50-75%
10 Prone Y Activations
15” Adductor MB Crush
(x4)

—

Then, w/ a Partner.

A: 200m Row
B: Max Hell Trots

A: 200m Run
B: Max Sumo Squats
(x15 Min)

PROGRAM DEVIATIONS

Phase 1 Progressions:
Jerks → 8 DB Press in External Rotation


Advanced Development:
Jerks →  2 Jerks @90%

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 6p

Warm Up:
3 x 3 Hip Snatch @ 30-40%

————-

Main Movement:
4 x 2 Complex: 1 Low Hang Snatch + 1 Hang Snatch

————-

Strength:
4 x 2 OH Squats @ 85-90%

 

SHRED: 12 pm

25-20-15-10-5
Wall Balls
Rope Jumping Jacks
Hand-to-Hand KB Swings
V-Ups
200m Run

—

Then, to Finish:

½ Bridge Run

 

KETTLEBELL CORE: 5:30p

50 1-Arm Swings
40 Push Press or Jerk
30 Side Lunges
20 Pull-Ups
10 Burpee Deadlifts
200m Run
(x2)

20/s Hip Drops
40m/s Farmers Walk
75m Sprint
(x3-5)

 

———–

  • Thursday

Thursday

DAILY CHALLENGE

First, for Strength.
5/s BB Lunges
8 Ring Miyagis
(x4)

—

Then, for 8’
3/s DB Snatch
100m Run

—

Optional Muscle Extra Credit:
10 Barbell French Press
8/s Hammer Curl

PROGRAM DEVIATIONS

Phase 1 Progressions:
BB Lunges→ Optional Phase 1 Squat Test, Or, 5/s DB Reverse Lunges
Ring Miyagis → High Plank Taps

Advanced Development:
Tier 2 → “Mr. Pink”
50/30 Pull-Ups
Run 200m Every Break

 

SPECIALTY CLASSES

OLYMPIC WEIGHTLIFTING: 12p

Warm Up:
3 x 3 Hip Snatch @ 30-40%

————-

Main Movement:
4 x 2 Complex: 1 Low Hang Snatch + 1 Hang Snatch

————-

Strength:
4 x 2 OH Squats @ 85-90%

 

MUSCLE: 5:30p   

3×8 Front Squats @70%

3×8 DB RDL’s

3×8/S Bulgarian Split Squats

3×8 Heavy KB Swings

SHRED: 6pm

25-20-15-10-5
Wall Balls
Rope Jumping Jacks
Hand-to-Hand KB Swings
V-Ups
200m Run

—

Then, to Finish:

½ Bridge Run


  • Friday

Friday

DAILY CHALLENGE

 

Partner Deck of Cards.
A – 2:
A: 300m Run
B: BB Rows

3 – 4
A: 10 Burpees
B: Rest

5 – 6:
A: 200m Row
B: Plank

7 – 8
A: 25 Push-Ups
B: Max OH KB Swings

9-10
A: 10 DB Thrusters
B: 2” on/3” off Superman Extensions

J – K
A: 30” Wall Sit
B: Max DB Side Raises

(x30min)

SPECIALTY CLASSES

SHRED: 6a, 12 pm

3×8’/4’ Off

A.
60 Rope Waves
4/s DB Muscle Snatch
150m Row

B.
6 Suitcase Deadlifts
30 Plate Flutter Kicks
40m Walking Lunge

C.
6 Goblet Squat Clean
100m Run

  • Saturday

Saturday

DAILY CHALLENGE:

14m EMOM
A. 5/s DB Snatch
B. 5 Pull-Ups + 15 Mtn Climbers

Then,
8 DB Curl To Press
12 Twisting Rev Lunges
30″ Plank > 20″ Hollow Hold
8 Jump Squats
200m Run
(x15min)

OPEN GYM: 9a – 12p @ PB

  • Sunday

Sunday

 

Vinyasa Yoga: 9 am @ Crown Point

Open Gym: 10a – 12p @ Crown Point

Enter tracking into the Whiteboard App

Performance3602019-09-18T03:22:58-08:00

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