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
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
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
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
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
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
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
Vinyasa Yoga: 9 am @ Crown Point
Open Gym: 10a – 12p @ Crown Point
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