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Sunday, May 17th, 2020 - Freedom over Temporary Security. Week 2

GCSC MAY 2020




Sunday, May 17th, 2020 - Freedom over Temporary Security. Week 2

Monday, May 118th, 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 @65%

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.

AfterBurner:

25-20-15-10-5

Burpees

Situps

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Tuesday, May, 19th, 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 Lateral box jump overs

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

20yd Sprint

*Rest is walk back time

*Box Jump switches to lateral jump-overs this week

Major, Lift: Red: Squat

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

Wht/Blue: Pause Squat vs Chains

Max 1

AMRAP @80% no pause

*2 count pause

*Dudes 3 chains, Chicks 2 chains

**Compare to Max 3, April 21st**

**Notes on today’s lift: Since sprints take place first today, your Squat 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 21st. If that feels good, then give one more bigger attempt**


GainCity:

-Lateral leg raises (each)

-Donkey Kicks (each)

-Leg extension

Afterburner:

*First

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

Wednesday, MAY 20th, 2020

Active Rest Day

800m weighted farmer’s walk.

*Carry DBs, KBs, barbell, children, etc. and carry weight on your back at the same time.

*Can be a weight vest, a loaded backpack, etc. Something loaded that you can walk with, without having to hold. Also carry weight in your hands.

*Make it heavy! You should have to stop several times.

-then...STRETCH!

-OR-

HUMPDAY PUMPDAY!!

10min EMOM:

10 Bench Press AHAP

-then

100 Dbl KB walking lunges (70 each hand)

*every drop, 10 cal bike AFAP

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

Thursday, May 21st, 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: Shoulder Press

10-8-6-4-2

*Max effort on each set, rest as needed between sets

-then

Max shoulder press in one minute @80% of 10rep weight



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 22nd, 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 @55%

Deadlift

10x1 @65%

GainCity:

3x20 Weighted Hip Extensions

3x20 GHD Situps


Afterburner:

12-10-8-6-4-2

Front squats+10lbs

Lunges (total)

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

SABADO GIGANTE

10min EMOM:

10 Bench Press AHAP

-then

100 Dbl KB walking lunges (70 each hand)

*every drop, 10 cal bike AFAP

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


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