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Sunday, May 10th, 2020 - Freedom over Temporary Security. Week 1



GCSC MAY 2020



Sunday, May 10th, 2020 - Freedom over Temporary Security. Week 1

Monday, May 11th, 2020

Jet Fuel: Ski Erg, or Assault Bike aggressively for 1 minute

-then

Tabata alternating:

*Use lightweight, focusing on core stability and db control

Push Press

-then Mash Upper Body

Major, Lift: Red: Bench Press

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

Wht/Blu: Speed Bench/Pushups-Superset

7x

3 Bench Press @60%

Max Reps Pushups

**Superset-Perform 3 bench press and immediately perform max reps pushups without rest. Then rest as needed before the next set.

**Scale to get at least 10 reps pushups

-then

Shoulder Press

3x5 +2.5lbs from last week

*If you fail this week, drop 15lbs and reset.

GainCity:

-Red tier only: 5xmax reps pushups

**Scale to get at least 10 reps pushups

----Everyone performs the following:

-5x25 DB CSR (chest supported rows) https://youtu.be/JIl8pvixHVA

*For today, hold DBs in line with the bench

-3xDB Curl Dropsets https://youtu.be/kC77aqqsEMc

*Perform 4 dropsets (including the first set)

*Start with a weight you can get 20ish reps

*Max reps of each sub-sequential weight

-5xmax reps dips

*Scale to get 20ish on the first set.

*Preferably NOT on rings. Use a dip bar if available or benches or boxes or GHD Bars. Scale anyway needed. Slingshot ok. Help from Feet ok.

After Burner:

Get as far as possible in 5 minutes:

1, 2, 3, 4, 5, 6, 7…etc

Burpees

Situps

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Tuesday, May, 12th, 2020

Pre-Flight: Sprints today so the afterburner is first. Then we’ve got some volume squats, and a bunch of bandy accessory work.

Jet Fuel: Afterburner is part of Jet Fuel Today

400m Run

3x

20 seconds plate jumps

40yd accelerated jog *Start jogging and accelerate to sprint

-then

AFTERBURNER:

10x

4 max extension box jumps https://youtu.be/erZvH4JKJnY

1 box jump over

2 hurdles (use hurdles if you have them or benches or cones)

20yd Sprint

*Rest is walk back time

Major, Lift: Red: Squat

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

Wht/Blue: Deadlift

Max 2

1xAMAP @70%

**Compare to max 3, April 14th**

**Notes on today’s lift: Since sprints take place first today, your deadlift numbers will be compromised. Understand this is ok, and progress is still being made. I recommend trying to achieve a weight within 5%-10% of your max 3 from April 14th. If that feels good, then give one more bigger attempt**

GainCity:

-Lateral leg raises (each)

-Donkey Kicks (each)

-Leg extension

Afterburner:

*First

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

Wednesday, MAY 13th, 2020

Active Rest Day

Bike for 20 minutes

Every minute 3 burpees

-then...STRETCH!

-OR-

HUMPDAY PUMPDAY!!

10-9-8-7-6-5-4-3-2-1

Bench Press @BW

Pullup

*50m Farmer Carry Walking lunge after every set of pullups

*Yes pullups are strict

-then

Girth Differential:

3x20

Seated Curl to Press

Face Pulls

Kickbacks (each)

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

Thursday, May 14th, 2020

Jet Fuel:

Jump Rope For 1 minute

Arm Swings/Circles

2x Hang from pullup bar with chinnup grip for 30 seconds

3x

:20 Handstand

8 Lateral raise, front raise, rear delt fly

-then

Mash upper body

Major, Lift: Red: Shoulder Press

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

Wht/Blu: Bench Press

Max 6

-then

3x6 @90% of 6rm

**Compare to max 8 April 16th




GainCity:

3xMax reps pullups (strict)

*Scale to get 10ish first try. Bands ok. Negative with slow lower, better.

3x50m KB Overhead Carry AHAP

*KB in each hand, locked out overhead

3xSuperset

12 dB Curls AHAP

12 DB Skull Crusher AHAP

12 DB Lateral Raises

Afterburner:

10 min EMOM:

10 Pullups (kip ok)

20 Cal Bike

*Alternate minutes. First minute pullups, 2nd minute, bike. 20 cal bike is nasty. Almost no one will be able to hold this number. Scale as needed to get 30 seconds rest before the next minute.

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

Friday, May 15th, 2020

Jet Fuel:

500m Row

3x

30mtn climbers

:30 Hollow

-then

Mash lower body

Major, Lift: Red: Deadlift

-then 2xAMRAP @80% of the days heaviest set

Wht/Blu: Squat/Deadlift

Squat

6x4 @50%

Deadlift

10x1 @60%

GainCity:

3x20 Weighted Hip Extensions

3x20 GHD Situps

Afterburner:

4x

1minute amrap:

4 Front quats

2 lunges (each)

*Barbell cannot touch the ground during the amraps!!

*May sub DBs or KBs.

*Lightweight so speed can be maintained

*rest 2 minutes between rounds, 10mins total workout time.

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

SABADO GIGANTE

10-9-8-7-6-5-4-3-2-1

Bench Press @BW

Pullup

*50m Farmer Carry Walking lunge after every set of pullups

*Yes pullups are strict

-then

Girth Differential:

3x20

Seated Curl to Press

Face Pulls

Kickbacks (each)

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


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