GCSC AUGUST 2019
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August 18th 2019
Fresh 2 weeks comin at you like a Camaro blarin Rock you like a hurricane
-Anyone following the 4 day routine should not do “humpday pumpday”. They should do the active rest. Whether they do the Sabado Gigante (which is the same programming as humpday pumpday) is case by case depending how they feel from the week’s worth of work. Don’t over do it. The Sabado Gigante often overlaps things done during the week. When in doubt, push or drag sleds and do some curls.
-Afterburners: These are optional conditioning pieces of the programming. Whether a person completes this is dependent on their goals and calorie intake. If actual sustained strength and mass is the goal, the afterburners should not be done. At least not without increased calorie count to accommodate the extra effort. That being said, some sustained sweat should happen at least once a week. THat is the active rest on Wednesday.
Additionally, some of the movements in the Afterburners are not found in the GainCity accessory work. If a person wants to get those movements in for accessory but doesnt want to overdo the sweats, just take the movements and rep counts out of the afterburner and do them like regular sets/reps.
Monday, August 19th, DE UPPER:
Jet Fuel:
Standard Upper Body Warmup:
3 min Fighter Warmup (run/bike/row/burpee or jump rope for 3 minutes)
3x
10 Pushups
10 plate Lateral raises
10 plate Front Raises
Major Lift : Red: Bench Press
Wht/Blu: Bench Press
10x3 @55%
GainCity:
3x
15 Incline DB Bench
15 Single arm DB row
Max Time L-Sit
15 Hammer Curls
20 Bandy Pushdowns
Afterburner:
15-12-9-6-3
Push Press AHAP
BB Overhead Walk (each step is a rep)
Pullups
*Should be able to get the set of 15 done in 2 sets or less.
*The idea is that the barbell doesn’t touch the ground for the pushpress and overhead. Maybe it does, but we’re trying not to.
*Scale pullups accordingly so the workout continues to flow.
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Tuesday, August 20th ME LOWER:
Jet Fuel: Partners: Row 1k (total), partner not rowing hold plank. switch anytime.
If youre alone:
2x
row 250, hold 30second plank
-then
Stretch
Major Lift: Red: Squat
Wht/Blu: Deadlift block pulls (bar just below kneecaps)
Max 3
2x5 @90%
*Compare to Max 5, July 23rd
GainCity:
Wearing a hip circle:
3x20
Leg ext
Leg Curl
*Not much for GainCity this cycle...Use the Afterburner as accessory
Afterburner:
3 Rounds for reps:
5 Stations, 30 sec on, 30 sec off
Box Jump
Lunge
Wallball
KB Swing
Row
*Kind of a fight gone bad-esque workout with all legs and rest programmed into every station
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Wednesday, August 21st, Active Rest
Jog for 20mins
-then
STRETCH!!
-OR-
HUMPDAY PUMPDAY:
You have 6 rounds to lift maximum accumulated weight possible, using Squat, Bench and Deadlift. You must life in that order.
You must pick one weight for each lift and stick to it for each individual lift for all 6 rounds.
You may not complete more than 8 reps per set. Pick any number of reps per set to failure, less than 8...So it should be heavy
You only get one attempt at each lift per round. Meaning, if you want 6 reps, but only get 4, you're done for that round. You may not complete multiple attempts at a lift in the same round.
After 6 rounds, record your total weight lifted across all three lifts for all 6 rounds, in pounds.
6 Rounds for total Maximum weight lifted:
XX Back Squat at XX Weight
XX Bench Press at XX Weight
XX Deadlift st XX Weight
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Thursday, August 22nd, ME UPPER:
Jet Fuel:
3x
10 Pushups
10 Pullups
10 Situps
10 Cal Row
-then
Stretch
Major Lift: Red: Shoulder Press
Wht/Blu: Shoulder Press
5x5
-then
2xMax Reps @70%
GainCity:
-2xDB Iron Cross Static Hold For max time
-3x
30 seconds each side, single arm seated bandy row
-3x
15 DB Kickbacks
20 bandy Curls
Afterburner:
12 Min EMOM:
12 DB Snatch (6 each, heavy)
12 Ring Rows (make them hard)
Max Reps Plyo-pushup https://youtu.be/2AuSChp0o_g
*Alternate stations for 4 sets at each station
*Plyo pushups are done by performing a regular pushup on the ground and popping up onto 45lb plates, returning hands to the floor and then repeating the reps.
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Friday, August 23rd, DE LOWER:
Jet Fuel:
200m Buddy Carry, OR, heavy medball run
3x
12 Banded Good Morning
3 (each side) Cossack Stretch https://youtu.be/Sza-kx6ekjQ
10 Squats
-then
Stretch
Major Lift: Red: Deadlift
Wht/Blu: Speed Squat
7x3 @55%
4x3 @60%
Deadlift vs. Bands
5x3 @60%
GainCity:
-Sled Drag
3x100m
-Empty BB Good morning
100
Afterburner:
For Time
12-10-8-6-4-2
Devil’s press
24-20-16-12-8-4
Lateral over DB hops
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SABADO GIGANTE:
You have 6 rounds to lift maximum accumulated weight possible, using Squat, Bench and Deadlift. You must life in that order.
You must pick one weight for each lift and stick to it for each individual lift for all 6 rounds.
You may not complete more than 8 reps per set. Pick any number of reps per set to failure, less than 8...So it should be heavy
You only get one attempt at each lift per round. Meaning, if you want 6 reps, but only get 4, you're done for that round. You may not complete multiple attempts at a lift in the same round.
After 6 rounds, record your total weight lifted across all three lifts for all 6 rounds, in pounds.
6 Rounds for total Maximum weight lifted:
XX Back Squat at XX Weight
XX Bench Press at XX Weight
XX Deadlift st XX Weight
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