GCSC MARCH 2020
📷
Sunday, March 15th 2020 Crisp fresh cycle coming at you like cool mountain dew shot out of a 6 barrel 20mm cannon.
Monday, 16th, 2020
Jet Fuel:
Dead hang for 30 seconds
5 inch worms
Shoulder Prehab https://youtu.be/3fN8bq9GJ5c
3x15
DB Bench
DB Shoulder press
Band Pull apart
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Bench/Shoulder Press
10x3 @45
5x3 @50%
GainCity:
3x12
T-bar Rows heavy
Max reps Slingshot pushups
Barbell Shoulder Press
3x
21’s DB Bicep Curls
(7 reps start to mid range of motion, 7 reps mid to finish r.o.m., 7 reps full r.o.m.)
AfterBurner:
3x
2 min AMRAP: 10 SDHP (115/75)
10 Push Press (115/75)
*1min Rest Btw rounds
-----------------------------------------------------------
Tuesday, March 17th, 2020
Jet Fuel: 200m run
Cone Drills: https://youtu.be/cRowvUOWNVg Follow this sweet video of an englishman and his most excellent music.
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Deadlift
Max 5
2x5 @90%
1xAMAP @70%
GainCity:
3x
100m Reverse sled drag
24 total reps of “3and3” Goblet squats and KB swings
-Perform 4 rounds of 3 goblet squats and 3 KB swings, equalling 24 reps all together. KB cannot be put down during the set
200 Bicycles (ab work)
Afterburner:
Double Tabata:
Max Height Jumping Squats
Shuttle Run (5,10,5)
*alternate movements, go for 8 minutes
**Shuttle run goes 5m forward, then BACK PEDAL back, 10m forward, BACK PEDAL back, 5m forward, BACK PEDAL BACK.
***If people completely lose intensity then at halfway (4 minutes), switch it to reverse tabata (10 seconds work, 20 seconds rest) so they can stay aggressive.
-------------------------------------------
Wednesday, March 18th, 2020
Active Rest Day
5k Row.
*Every 500m, run 200m and perform 20 Situps
*35minute cap
-OR-
HUMPDAY PUMPDAY!!
7 Rounds, OTM, one minute stations:
Max Bench Press @bw
Max Chin-ups
Max Cal Assault Bike
Rest
*Spend 1 min at each movement and alternate through in order for 7 rounds each. Yes it’s a strict chin-up. Remember, chin-up is palms facing up (supine) grip. This will take 27mins.
-then
Girth Differential:
50 Bandy Curls
50 Bandy Pushdowns
------------------------------------------------------------------
Thursday, March 19th, 2020
Jet Fuel:
2x
12 (each) Inverted KB Piston Press https://youtu.be/aVy184Vy4n0
-Tempo 3-0-3-0
20 Reverse Flyes (5 or 10lb plates NOT dbs)
-then
5 min running clock:
Assault bike 5 cals
10 seconds Handstand hold or wallwalk hold
Switch back n forth.
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Shoulder Press
Max 5
2x5 @90%
1xAMAP @70%
GainCity:
3xSuperset:
5 Weighted Pullups
Max Reps Dips
-
3x21’s
DB Skull Crusher
(7 reps start to mid range of motion, 7 reps mid to finish r.o.m., 7 reps full r.o.m.)
-
3x12 Tbar Rows https://youtu.be/jpfP2aaXO28
-Video shows how to use a towel or strap if you dont have a tbar
Afterburner:
10 min EMOM:
20 cal assault bike
20 pushups
*Alternate minutes. Scale as needed
--------------------------------------------------
Friday, March 20th, 2018
Jet Fuel: 400m Run
3x
10 Low Box Jumps
10 each Walking Lunges
2minute squat hold - “Garland Pose” (yoga squat) https://youtu.be/IXpJEqssze8
-Video goes really in depth. Just use it as a guide to get the idea.
-Mash lower body. Pay attention to low back
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Deadlift/Speed Squat
Speed Deadlift:
10x1 @45%
5x1 @50%
Speed Squats:
7x2 @55%
GainCity:
3x
Hip Circle Party
12 each Single arm KB suitcase deads https://youtu.be/HwryrdCtrIM
--
Tabata Russian Twists
Afterburner:
7x
20 seconds on, 20 seconds off
Box Jumps
Walking Lunges
Air Squats
*Spend 20 seconds at each movement, then rest 20 seconds and switch. Do it 7x, totalling 14 minutes.
-------------------------------------------------
SABADO GIGANTE
7 Rounds, OTM, one minute stations:
Max Bench Press @bw
Max Chin-ups
Max Cal Assault Bike
Rest
*Spend 1 min at each movement and alternate through in order for 7 rounds each. Yes it’s a strict chin-up. Remember, chin-up is palms facing up (supine) grip. This will take 27mins.
-then
Girth Differential:
50 Bandy Curls
50 Bandy Pushdowns
--------------------------------------------------------------------------------
Comments