Tuesday

Daily News and Notes:

Jerk Focus: On the dip, the weight should be in the midfoot, not in the toes or heels.

RKB Swing Focus: Throw your hips back as far as they go on the downswing. Do not think about this as a movement that involves the knees very much at all.

Why is “For Time” Often Reserved for Barbell Club: It’s very important that folks who wish to go for time understand that we have measures in place to ensure their safety and their progress. The Barbell Club pre-requisite is not about exclusivity, it is to ensure that your body will not be in harms way when it is moving heavy loads, overhead, for speed. This can be an adjustment for folks who may join us for other gyms, but it’s part of our programming quality control and one philosophy in which we believe very much.

DAILY CHALLENGE

“Akroyd”
Format: 10:1 + Finisher

In a 10:1 Format,
Push Jerk
RKB Swing
5 Pull-Ups
200m  Run
—
Then, for Anterior Core.
30” Plank
5 Ab Rollouts
3/s Alt. MB Pushouts
(x5)

PROGRAM DEVIATIONS

Phase 1 Progressions: (~0 – 90 Days)
Push Jerk → DB Strict Press

Advanced Development: (~2+ Years)
10:1 Format → For Time
Jerk: (95#/65#)
RKB Swing: (62#/44#)

SPECIALTY CLASSES

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

First,
300 Mountain Climbers
—
Then, Perform 3×8’ Rounds.
After Each 8 minutes, Run 500m.
20 Lunge Jumps
5/s Renegade Rows
20 Rope Jumping Jacks
10/s Hurdle Hops
10 Plate GTO
—
To Finish,
300 OH Plate Hollow Kicks

Olympic Weightlifting
12 pm (PB)

Focus: Snatch

Progression Work:
2×5 Snatch Pulls from Hang Position @ 80%
—
Main Movement:
5×5 Hang Power Snatch @ 70%
—
Secondary Movement:
3×5 Behind-the-Neck Press @ 30-50%

Muscle
6 pm (CP)

First,
8/s Rear Delt Raise
15/s Monster Walks
10 Band Good Mornings
(x3)
—
Then, Slowly.
8 Deadlifts @ 60%
10 Bench Press
10/s DB Rows on Bench
(x30 Min)
—
If Time Permits,
Finish up with some sets of 10 Reverse Grip Barbell Curls

Wednesday

Daily News and Notes:

The P360 Podcast: In case you missed Episode 1 of last week’s P360 Podcast, give it a listen as it is all about how to get the most out our standard 2-Tier workout.

“Akroyd”

Men

1. Joe White, 19:03
2. Kyle Atkinson, 19:39 (PB)
3. Ben Romig, 19:53 (PB)
4. Matt McGovern, 20:16
5. Eric Hansen, 20:35

Women

1. Viv Smith, 21:04
2. Brenna Bandy, 21:48
3. Nicole Choi, 22:35
4. Leah Kay, 22:45
5. Amy Beaver, 24:45

Back Squat Focus: Focus on your grip. The more narrow the grip, the more your lats will be engaged and the weight will be supported. When the weight is supported, the chest does not tip forward.

Restorative Yoga
8 pm – CP

DAILY CHALLENGE

“Martin”
Format: 2-Tier

First, for Strength.
5×5 Back Squat @ 50-75%
10 DB Floor Press
—
Then, w/ Your Squat Partners.
In Teams of 3-4.
A: 80m Farmer Walk
B: 5 Ring Dips + 5 V-Ups
C: Renegade Rows
(x12Minutes)

PROGRAM DEVIATIONS

Phase 1 Modifications
Back Squat → 5×12 Goblet Squats
Ring Dips → 3×5″ Negative Pushups

Advanced Progressions
Back Squat  → AMRAP @ 70% on the 5th Set
Ring Dips → Hollow Position

SPECIALTY CLASSES

Olympic Weightlifting
6 pm (PB)

Focus: Clean & Jerk

Progression Work:
2 x 5 Clean Pulls from Hang Position @ 80%
—
Main:
5×5 Complex: Hang Power Clean + Push Press @ 60-70%
—
Then:
3×5 Front Squat @ 75%

Kettlebell Core
5:30p – PB

Thursday

Daily News and Notes:

Hang Clean Focus: The tighter the bar stays on your body, the better your output will be. Pull the bar up rather than swing it out. 

DAILY CHALLENGE

“Murray”
Format: 3-Tier

First, for Strength & Cond.
5 Hang Power Cleans @ 50%
5 Bar Burpees
5 Hang Power Cleans @ 50%
150m Row
(x15 Min)
—-
Then, to Finish.
PB: King of the Hill Run
CP: Bridge Run

PROGRAM DEVIATIONS

Phase 1 Modifications:
Hang Power Cleans → Hang Muscle Cleans
Tier 1 → 20 Minutes

Advanced Progressions:
Sub Touch & Go Power Cleans as the 2nd Clean in the circuit.

SPECIALTY CLASSES

Shred
7a, 6 pm – CP

30 Minute EMOM.
Min 1: 12 Plate GTO
Min 2: 12 OH KB Swings
Min 3: 20” Reverse Plank
Min 4: 20” Wall Sit

Olympic Weightlifting
12 pm (PB)

Focus: Clean & Jerk

Progression Work:
2 x 5 Clean Pulls from Hang Position @ 80%
—
Main:
5×5 Complex: Hang Power Clean + Push Press @ 60-70%
—
Then:
3×5 Front Squat @ 75%

Muscle
5:30 – PB

Compound Circuit.
5/s Barbell Lunges
10 Seated DB Reverse Flies
12 UH Grip Barbell Rows
10 Weighted Push-Ups
80m Farmer Walk
(x40 Min)

Friday

Daily New and Notes:

Front Squat Focus: If you are finding yourself limited in the front squat, it is likely either your lat strength or anterior core. For lats, pull-ups on pull-ups. For anterior core, goblet squats, roll outs and planks.

DAILY CHALLENGE

“Radner”
Format: 2-Tier

First, for Strength.
5×5 Front Squat @ 50-75%
8/s DB Staggered Stance DB Row
—
Then, 14 Min. EMOM
Even: 15 OH KB Swings
Odd: 30 Mountain Climbers

PROGRAM DEVIATIONS

Beginner Modifications:
Front Squats → Goblet Step-Ups
OH Swings → Russian

Advanced Progressions:
Front Squat → AMRAP @ 70th on the 5th Set

SPECIALTY CLASSES

Shred
6a (PB)

Deck of Cards.
1 – 3: 7 DB Thrusters + 20 Mountain Climbers (x3)
4 – 6: 5/s DB Lunges + 8 Kickout Pushups (x3)
7 – 9: 100m Run + 30 Rope Waves (x3)
10 – K: 100m Row + 15 Rope Slams (x3)
A: 500m Run
(x40 Minutes)

Mobility
5:30 (PB)

Saturday

Daily New and Notes:

DAILY CHALLENGE

OPEN GYM:

9a-12p @ P360 Pacific Beach

Sunday

Enter tracking into the Whiteboard App

Vinyasa Yoga:

9 am @ P360 Crown Point

Open Gym: 

10a – 12p @ P360 Crown Crown Point