GCSC MAY 2020
Sunday, May 3rd, 2020 - Quarantine is bogus. Week 2
Monday, May 4th, 2020
Jet Fuel: 3x
10 cal bike
10 Pushups
20 band pull aparts https://youtu.be/4lGB6YWuwlA
-then
4mins:
:10 work, :20 rest
Plyometric Pushups
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo/Speed Bench
5x4 @45% -First 2 reps 3 count lower, last 2 reps, fast
5x4 @55% -First 2 reps 3 count lower, last 2 reps, fast
5x2 @65% -First rep 3 count lower, last rep, fast
-then
Shoulder Press
3x5
*same as last week
GainCity:
3xSuperset:
12 T-Bar rows AHAP https://youtu.be/jpfP2aaXO28 (use a towel or straps if you dont have a tbar handle)
20 (each) SIngle arm DB row
3xSuperset: https://youtu.be/8oP_kVH5XeQ
10 DB Front Raise
10 DB Lat Raise
Max reps DB Shoulder press
3xSuperset:
15 BB Curls
30 Banded pushdowns https://youtu.be/llCOtaJIzNw
**In any superset, perform all the exercises in succession without rest. Once a complete set is finished, rest as needed before starting another set.
After Burner:
For Time:
10-8-6-4-2
Pullups
*5 Power Snatch and 15 Situps after every set of Pullups
*Pullups are strict
*Pullups ans snatch change places this week and situps are thrown in the mix
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Tuesday, May 5th, 2020
Jet Fuel: 500m Row
2x
1min plank hold
20 walking lunges
-then
Mash hips
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Close-Stance Squat
Max 4
Beltless
**Compare to max 6 April 7th**
GainCity:
10 min running Clock:
KB Farmer Carry 25ft →
8 KB Deadlift
KB Farmer Carry 25ft ←
8 KB Squat
**KB’s MAY NOT BE PUT DOWN AT ANYTIME FOR THE ENTIRE 10 MINUTES**
**KB’s are held in a farmer carry for the entire 10 minutes**
**Use straps if you have them**
**This is NOT an afterburner. Just continuous work on the farm. The sweaty lungs stuff is next**
Afterburner:
5 min EMOM:
10 cal bike
10 low box jumps
**This week is aggressive! Gotta get them both done in the same minute!**
**Scale cals to 7 or 5 if necessary**
**Needs to be a sprint!
**Box height low, 20inches height is the max. People need to be able to jump up and down fast. Use plates if needed.
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Wednesday, May 6th, 2020
Active Rest Day
30 MIn clock:
3x
Run 5 mins
Bike 5 mins
-OR-
HUMPDAY PUMPDAY!!
EMOM, Alternating:
Death By Squat @bodyweight, Overhead hold @bodyweight:
1, 2, 3, 4, 5, etc… Squat
:30 Overhead hold
-On the first minute, squat, starting with 1 rep and perform an additional rep every minute until failure.
-On the next minute, get the bar overhead any way and hold for 30 seconds.
**Scale weight to something that is manageable for at least 10ish minutes, not more than 20 mins.
**If a person is limited more by getting the weight overhead, do not decrease the weight of the squat. Have them hold a handstand instead, to preserve the heavy weight on the squat**
-then
Girth Differential:
3x
12 BB Drag Rows AHAP -https://youtu.be/SUrcyZIGEqE
12 DB Reverse Flyes
25 Banded Face pulls
3x
15 DB Alternating Curls
15 DB Skull Crushers
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Thursday, May 7th, 2020
Jet Fuel:
1min SIngle unders
-then
3x
-25ft forward down, backwards back, https://youtu.be/aK2nH379xG0 https://youtu.be/02s3TuY6Mps
weighted bear crawl (plate on their back)
*The point of this is more about positioning than the amount of weight. Keep your hips and back flat and make small steps with your hands and feet. The idea is to keep the plate flat.
-10 Pushups at each end
-then
Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Spoto Bench Press vs Bands
Max 1
-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 3, April 2nd**
GainCity:
3x
15 Incline DB Bench AHAP
Max Time Handstand hold
1 min Bandy Rows
---
100 Bandy Curls
100 Bandy Pushdowns
Afterburner:
7 min AMRAP:
10-20-30-40-50-etc...
Double Unders
5-10-15-20-25-etc...
Pushups
*Get as far as possible in 7mins. Use the same scale as last week.
*Numbers are inverted
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Friday, May 8th, 2020
Jet Fuel:
400m Run
Barbell warmup:
3x
5 Deadlifts
5 high pulls
5 Front Squats
5 Push Press
5 Back Squats
-then
Mash lower body
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: 10 min EMOM:
3 Speedy Squats @50%
1 Speedy Deadlift @65%
*in the same minute
GainCity:
3x
100m Hip Circle Sled Drag Farmer Carry https://youtu.be/KMqztRQ1bHs
*Drag a sled while wearing a hip circle and carrying heavy db’s
*This is easiest performed by wearing a belt and attaching the sled straps to the belt
3x20
Reverse hypers
GHD Situps
Afterburner:
10 min EMOM:
First minute:
250m Row
Second minute:
5 burpee over rower
3 Power Clean @bodyweight
**Last week becomes an emom this week. Gotta push that row and stay fast on the burpees!
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SABADO GIGANTE
EMOM, Alternating:
Death By Squat @bodyweight, Overhead hold @bodyweight:
1, 2, 3, 4, 5, etc… Squat
:30 Overhead hold
-On the first minute, squat, starting with 1 rep and perform an additional rep every minute until failure.
-On the next minute, get the bar overhead any way and hold for 30 seconds.
**Scale weight to something that is manageable for at least 10ish minutes, not more than 20 mins.
**If a person is limited more by getting the weight overhead, do not decrease the weight of the squat. Have them hold a handstand instead, to preserve the heavy weight on the squat**
-then
Girth Differential:
3x
12 BB Drag Rows AHAP -https://youtu.be/SUrcyZIGEqE
12 DB Reverse Flyes
25 Banded Face pulls
3x
15 DB Alternating Curls
15 DB Skull Crushers
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