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Sunday, March 22nd. Week 2, Operation Corona Gains.

GCSC MARCH 2020

📷

Sunday, March 22nd Week 2, Operation Corona Gains.

Monday, 23rd, 2020

Jet Fuel:

Dead hang for 30 seconds

5 inch worms

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 @50

5x3 @55%


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.)


After Burner:

8:45 Running Clock:

(6x) :30 on, :15 off, Alternating

Max reps SDHP

Max Reps Push Press

+10lbs from last week

*6mins total work

*Alternate movements

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

Tuesday, March 24th, 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: Pause Squat vs Chains

Max 5

AMRAP @80% no pause

*2 count pause

*Dudes 3 chains, Chicks 2 chains


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:

8min EMOM, alternating:

Even: 10 max height Jumping Squats, Remainder of minute, walking lunge

Odd: Shuttle Run (5,10,5), Remainder of minute, walking lunge

*Shuttle run goes 5m forward, then BACK PEDAL back, 10m forward, BACK PEDAL back, 5m forward, BACK PEDAL BACK.

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

Wednesday, March 25th, 2020

Active Rest Day

200 Calorie Bike

*Every 2 mins perform 20 pushups and 20 situps until finished.

*Scale pushups down reps if needed to be able to go unbroken. Do not perform less than 10. Scale the pushup to knees or elevate.

*Pushups and situps should not take over 1 minute. If necessary, scale situps reps also.

-OR-

HUMPDAY PUMPDAY!!

In as few sets as possible:

100 Deadlift @1.5 bodyweight

**Every Break, 20 Pushups until Finished**

**THIS IS NOT FOR TIME. DO NOT START A CLOCK**

**Don’t mess up form trying to go fast. That is not what this workout is about. Every time you touch the barbell it should be for a max rep set. No strategy or purposeful partitioning of reps.

**You may rest as long as needed between sets.**

**If weight must be scaled, scale to a weight where you can complete at least 12 reps but no more than 20 on the first set. If you can get upwards of 20 reps, the weight is too light. DBAP.

-then

Girth DIfferential

Double Tabata, alternating:

Ring Curls

Dips

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

Thursday, March 26th, 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: Bench Press

Max 10

3x10 @90% of 10rm


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.)

-

-Video shows how to use a towel or strap if you dont have a tbar


Afterburner:

In 10 Minutes, complete:

100 Cal Assault Bike

100 Pushups

*Partition reps in any way, in any order

*10 min cap!

* this is extremely aggressive and almost no one will finish. If you think this is too much for anyone, make it 50 and 50

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

Friday, March 27th, 2020

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 @50%

5x1 @55%

Speed Squats:

7x2 @60%


GainCity:

3x

Hip Circle Party

12 each Single arm KB suitcase deads https://youtu.be/HwryrdCtrIM

--

Tabata Russian Twists


Afterburner:

5min AMRAP:

5 Front Squat 135/95

5 Bar over burpees

*Scale up or down to a weight that can be moved quickly without break for 5 mins

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

SABADO GIGANTE

In as few sets as possible:

100 Deadlift @1.5 bodyweight

**Every Break, 20 Pushups until Finished**

**THIS IS NOT FOR TIME. DO NOT START A CLOCK**

**Don’t mess up form trying to go fast. That is not what this workout is about. Every time you touch the barbell it should be for a max rep set. No strategy or purposeful partitioning of reps.

**You may rest as long as needed between sets.**

**If weight must be scaled, scale to a weight where you can complete at least 12 reps but no more than 20 on the first set. If you can get upwards of 20 reps, the weight is too light. DBAP.

-then

Girth DIfferential

Double Tabata, alternating:

Ring Curls

Dips

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