GCSC MAY 2020
Sunday, April 26th, 2020 - Fresh new week of quarantine is bogus. Week 1
Monday, 27th, 2020
Jet Fuel: 3x
10 cal bike
10 Pushups
20 band pull aparts https://youtu.be/4lGB6YWuwlA
-then
4mins:
:10 work, :20 rest
Plyometric Pushups
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo/Speed Bench
5x4 @40% -First 2 reps 3 count lower, last 2 reps, fast
5x4 @50% -First 2 reps 3 count lower, last 2 reps, fast
5x2 @60% -First rep 3 count lower, last rep, fast
-then
Shoulder Press
3x5
GainCity:
3xSuperset:
12 T-Bar rows AHAP https://youtu.be/jpfP2aaXO28 (use a towel or straps if you dont have a tbar handle)
20 (each) SIngle arm DB row
3xSuperset: https://youtu.be/8oP_kVH5XeQ
10 DB Front Raise
10 DB Lat Raise
Max reps DB Shoulder press
3xSuperset:
15 BB Curls
30 Banded pushdowns https://youtu.be/llCOtaJIzNw
**In any superset, perform all the exercises in succession without rest. Once a complete set is finished, rest as needed before starting another set.
After Burner:
For Time:
10-8-6-4-2
Power Snatch
*5 Pullups or Max reps pullups in one set (whichever is higher) and 15 Situps after every set of snatches
*Pullups are strict
*Power snatch weight should be light enough to finish 10 reps in a row.
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Tuesday, April 28th, 2020
Jet Fuel: 500m Row
2x
1min plank hold
20 walking lunges
-then
Mash hips
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Snatch Grip Deadlift vs Chains
Max 1
Dudes -3 chains (total) Chicks -2 Chains (total)
AMRAP @80%
*Compare to max 3, March 17th
GainCity:
10 min running Clock:
KB Farmer Carry 25ft →
8 KB Deadlift
KB Farmer Carry 25ft ←
8 KB Squat
**KB’s MAY NOT BE PUT DOWN AT ANYTIME FOR THE ENTIRE 10 MINUTES**
**KB’s are held in a farmer carry for the entire 10 minutes**
**Use straps if you have them**
**This is NOT an afterburner. Just continuous work on the farm. The sweaty lungs stuff is next**
Afterburner:
For Time:
5 Rounds:
10 cal bike
10 low box jumps
**Needs to be aggressive!**
**Do not just sit and coast**
**Box height low, 20inches height is the max. People need to be able to jump up and down fast. Use plates if needed.
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Wednesday, April 29th, 2020
Active Rest Day
400m Sled Drag
-then...STRETCH!
-OR-
HUMPDAY PUMPDAY!!
10-8-6-4-2
Sandbag Ground 2 Over shoulder
200m Sandbag run after every set
-then
Girth Differential:
50 Ring Pushups
50 Chinnups
50 Weighted Dips
50 BB Drag Curls
*Complete in any order and break up in any way
*Scale ring pushups and weighted dips to any form of pushup or dip as needed
*Should be hard enough that each exercise is broken up several times
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Thursday, April 30th, 2020
Jet Fuel:
1min SIngle unders
-then
3x
-25ft forward down, backwards back, https://youtu.be/aK2nH379xG0 https://youtu.be/02s3TuY6Mps
weighted bear crawl (plate on their back)
*The point of this is more about positioning than the amount of weight. Keep your hips and back flat and make small steps with your hands and feet. The idea is to keep the plate flat.
-10 Pushups at each end
-then
Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Find max complex:
2 Push Press + 1 Power Jerk
-then
AMRAP pushpress @80%
AMRAP push press @70%
GainCity:
3x
15 Incline DB Bench AHAP
Max Time Handstand hold
1 min Bandy Rows
---
100 Bandy Curls
100 Bandy Pushdowns
Afterburner:
50-40-30-20-10
Double Unders
25-20-15-10-5
Pushups
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Friday, May 1st, 2020
Jet Fuel:
400m Run
Barbell warmup:
3x
5 Deadlifts
5 high pulls
5 Front Squats
5 Push Press
5 Back Squats
-then
Mash lower body
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: 10 min EMOM:
3 Speedy Squats @45%
1 Speedy Deadlift @60%
*in the same minute
GainCity:
3x
100m Hip Circle Sled Drag Farmer Carry https://youtu.be/KMqztRQ1bHs
*Drag a sled while wearing a hip circle and carrying heavy db’s
*This is easiest performed by wearing a belt and attaching the sled straps to the belt
3x20
Reverse hypers
GHD Situps
Afterburner:
5 Rounds:
250m Row
5 burpee over rower
3 Power Clean
*Weight should be heavy enough to give aggressive feedback, but too heavy to always pick up immediately and perform 3 reps in a row
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SABADO GIGANTE
10-8-6-4-2
Sandbag Ground 2 Over shoulder
200m Sandbag run after every set
-then
Girth Differential:
50 Ring Pushups
50 Chinnups
50 Weighted Dips
50 BB Drag Curls
*Complete in any order and break up in any way
*Scale ring pushups and weighted dips to any form of pushup or dip as needed
*Should be hard enough that each exercise is broken up several times
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