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Sunday, April 26th, 2020 - Fresh new week of quarantine is bogus. Week 1

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


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.

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

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

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

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

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

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

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

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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