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Sunday, March 29th. Fresh Round of Op Corona Gains. Week 1.

GCSC APRIL 2020

Sunday, March 29th, Fresh Round of Op Corona Gains. Week 1.

Monday, 30th, 2020

Jet Fuel:

-2x

1min on, 1min off:

1 Burpee +3 Pushups

*Perform a burpee and when chest touches the floor, perform 3 pushups then jump, and repeat.

-3x DB Shoulder Complex:

12 Front raise

12 lateral raise

12 Reverse Fly

*Perform as one long set. 12→ 12→ 12→ without rest.


Major, Lift: Red: Bench Press

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Tempo/Speed Bench vs Bands

6x4 @45%

4x4 @50%

*First rep, 3 count down, 2 count pause, fast up. All subsequent reps, FAST!

*Use bands for all sets.


If you dont have power racks, the band goes under the bench and around the bar. Use DB or KB on the legs of the bench to keep it down on the ground.


GainCity:

Shoulder Press

3x10 (No more than 2 warmup sets)

-4x10

DB Bench Rows https://youtu.be/cYSQulSG5xI This video shows with a barbell, just substitute with db’s instead. Dont hit the bench with db’s.

-4x20 DB Half Bench Press.

*Purposefully shortened range of motion. Do not lock out elbows at the top and do not touch chest with the db’s.

-100 (each) Bandy Bi’snTri’s


After Burner:

10 min EMOM:

-1st minute:

1 set Max strict pullups

1 set max kipping pullups or until :30 of the minute

-2nd minute:

:30 Plank hold shoulder taps

-or- Extra credit: Handstand hold with shoulder taps

*Alternate minutes for 5 rounds of each.

*1st minute is one set of strict pullups directly into one set of kipping pullups. 2nd minute is :30 of shoulder taps.

*To scale pullups, go banded for the first set of strict, then switch to ring rows until :30 of the minute.

*DO NOT allow people to go upside down who cannot perform shoulder taps well enough to get :30 worth. Most everyone should be on the floor in a plank.

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Tuesday, March, 31st, 2020

Jet Fuel: Animal Drills:

-Each movement will be forward 10m down, then performed backwards on the return.

Bear Crawl

Crab Walk

Duck Walk

Go through the movements twice.

-then

2min Max reps Wallballs


Major, Lift: Red: Squat

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blue: Snatch Grip Deadlift vs Chains

Max 3

Dudes -3 chains (total) Chicks -2 Chains (total)

AMRAP @80%

*Compare to max 5, March 3rd


GainCity:

-3x8 (each) Single leg kb deadlift (use two kb’s, one in each hand)

-50 weighted pistols (total)

*Scale pistols to unweighted then to a bench


Afterburner:

3 Rounds:

20 Unbroken Wallballs (30/20)

400m Sprint

*Rest 2:1 (Rest twice as long as it takes to complete one round)

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Wednesday, April 1st, 2020

Active Rest Day

10 Rounds NFT

20 Pushups

20 SItups

400m Jog

*Twist on last week’s active rest. Run instead of bike.

-OR-

HUMPDAY PUMPDAY!!

5x5 Close Grip Bench Press Heavy

-then

“Bench Press Kalsu”

100 Bench Press (135/95)

*Every minute, 5 burpees until done

*Scale bench press weight to be able to get 20ish unbroken

*Start with burpees

-Girth Differential

5x

:30 Seated DB Curls

:30 off

:30 Seated DB Arnold Press

:30 off

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Thursday, April 2nd, 2020

Jet Fuel:

2x Pushup broad jump down the gym floor and back

*Perform a pushup then broad jump. Repeat down n back

-20 Band Pull aparts

-20 Banded internal/external shoulder rotations


Major, Lift: Red: Shoulder Press

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Spoto Bench Press vs Bands

Max 3

-then

5x2 @5 rep weight

*Spoto bench: the bar deliberately does not touch chest. It stops about 2 inches off the chest and turns around.

**Compare to max 5, March 5th**


GainCity:

-4x4 Floor Press Heavy

-4x 1minute Bandy rows

-4x15

Barbell Curls AHAP

Barbell Skull Crushers AHAP


Afterburner:

AFAP:

10 inverted bar rows https://youtu.be/vxw5FyYBvZo

50 Double Unders

10 inverted bar rows

50 DU

10 inverted bar rows

50 DU

10 inverted bar rows

50 DU

10 inverted bar rows

50 DU

*Scale DU to 50 Singles or :50 of DU attempts

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

Friday, April 3rd, 2020

Preflight:

Today we are working on some sprints. Sprints are best performed before lifting. So for today, there will not be an afterburner to complete once your GainCity is done.


Jet Fuel/Afterburner:

400m Run

2x

:30 Lunges

:30 high knees

*go through this several times to get warm

-then

7x

40m Sprint

*1st (3) at about 80%

*Last 4 all out

Rest :30-:45 between bouts


Major, Lift: Red: Deadlift

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Narrow stance Squat/Tempo Deadlift

Speed Squat:

6x4 @45%

Tempo Deadlift:

6x4 @45%

*Fast up, 5 count down (touch n go)


GainCity:

-100 Narrow Stance Goblet Squat in as few sets as possible...HEAVY

*Every Break, 20 Situps

-3x20 Reverse Hypers


Afterburner:

First Today

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

SABADO GIGANTE

5x5 Close Grip Bench Press Heavy

-then

“Bench Press Kalsu”

100 Bench Press (135/95)

*Every minute, 5 burpees until done

*Scale bench press weight to be able to get 20ish unbroken

*Start with burpees

-Girth Differential

5x

:30 Seated DB Curls

:30 off

:30 Seated DB Arnold Press

:30 off

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