GCSC FEBRUARY 2020
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FEBRUARY 17th 2020
New 2 week cycle. As the world turns.
Monday, February 17th, 2020
Pre-Flight: Some Girth Differential work today, then a little breathing with chinnups and burpees.
Jet Fuel:
3x
:30 Stations-
Jumping pullup
Pushup
Handstand
Assault Bike
-then
Banded internal/external rotations https://youtu.be/beYztVtwMIM
Wall mobility https://youtu.be/M_ooIhKYs7c
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press/Floor Press
7x2 @50%
Floor Press
4x4 *Heavy
*Use the same weight across all sets. Heavy does not mean max. No risk of failure.
GainCity:
4xSuperset
12 Barbell Curls Heavy
Max reps empty barbell
*Load the barbell for 12 heavy curls, then without rest, strip the barbell and perform max reps. Then rest as needed.
4xSuperset
12 DB Rows Heavy
Max reps reverse DB flyes
*Use heavy DB’s for rows, then without rest switch to lightweight DB’s and perform max reps flyes. Then rest as needed. Looking for high reps, 15+
AfterBurner:
4x
:30 Chinnups
:30 rest
:30 Burpees
:30 rest
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Tuesday, February 18th, 2020
Pre-Flight: Heavy Deads, n followed by some posterior engagement brutality and explosive leg work.
Jet Fuel: 3 min AMRAP:
10 Cal row
10 Air Squats
-then
Pigeon Stretch
Mash Lower Body
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Banded Deadlift from 2” deficit
Max 1
1xAMRAP @80% vs band
1xAMRAP @70% no band
*Stand on a mat or a plate that makes a 2” height difference from the floor, then band the deadlift. Looking for 5-8 reps on the 80%, then 10-15ish on the 70% without bands
**Compare to max 5 December 24th**
GainCity:
3x
12 DB Single leg deadlift (6 each) (hold 2 DB’s)
1min: Single DB overhead squats
20 Bulgarian split squats (20 each) *No lock out at the top. Constant movement on these. Bodyweight only.
Afterburner: OTM x10
15 KB Swing (70/53)
5 High Box Jumps (30/24)
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Wednesday, February 19thth, 2020
Active Rest Day
2k Row
*Every 2 minutes perform 15 situps until done. Workout begins with situps
-OR-
HUMPDAY PUMPDAY!!
20 Rounds:
1 Power Clean @bodyweight
5 Heavy Wallballs (30/20)
10 Pushups
-then
Girth Differential
5x15
DB Curls
DB Tricep Kickbacks
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Thursday, February 20th, 2020
Pre-Flight: Massive upper body blast then a little oly lifitng work with increasing power snatches and burpees.
Jet Fuel: 3 min running clock:
3 Pushups
3 Empty BB Power Snatch
3 Behind the neck push press
-then
Scorpion Stretch
Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Bench
Max 1
**2 count pause on each rep**
AMRAP @80% NO PAUSE
**Compare to 3 January 23rd**
GainCity:
5x10 Superset
DB Bench Press Heavy
Seated Arnold Press
*Use different weighted DB’s, switch without rest between bench and Arnold press. Then rest as needed.
4xSuperset
12 DB Tricep Kickbacks Heavy (both arms at once)
Max Reps Bandy tricep Pushdowns
Afterburner:
Death By Power Snatch +Bar over Burpee
For time and max weight.
On The Minute,
Starting with #95/65, perform 1 power snatch and 7 bar over burpees.
*add 5 or 10lbs every minute. performing one power snatch until failure.
*Go as fast as proper posture and position will allow.
*Scale weight to last between about 5-10minutes, max
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Friday, February 21st, 2020
Pre-Flight: Dynamic Day. We’re even gonna run.
Jet Fuel:
500m Row
Kneeling Squat Jumps
Lateral jumps agility ladder
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Banded Deadlift/Speed Squats
Banded Deadlift
7x2 @45%
Speed Squats
10x3 @45%
GainCity:
3x20 Barbell Hips thrusts heavy https://youtu.be/Zp26q4BY5HE
-then
100 Walking lunges
Afterburner:
5 Rounds:
20 Goblet Squats
100m Run with Goblet
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SABADO GIGANTE
20 Rounds:
1 Power Clean @bodyweight
5 Heavy Wallballs (30/20)
10 Pushups
-then
Girth Differential
5x15
DB Curls
DB Tricep Kickbacks
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