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FEBRUARY 17th 2020. New 2 week cycle. As the world turns.

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


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

-----------------------------------------------------------

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)

-------------------------------------------

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

------------------------------------------------------------------

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

--------------------------------------------------

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

-------------------------------------------------

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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