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:
Renegade rows https://youtu.be/7qZBfOlLiWA
*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
Samson Stretch https://youtu.be/Qep84uTfiYI
Spiderman+Reach https://youtu.be/_SHyatulWbc
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:
3x15 Bandy https://youtu.be/Ght6L8wAVVg
-Lateral leg raises (each)
-Donkey Kicks (each)
-Leg extension
Afterburner:
*First
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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)
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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.
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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.
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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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