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August 25th 2019 Week 2 comin at you like a Camaro blarin Rock you like a hurricane

GCSC AUGUST 2019

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August 25th 2019

Week 2 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 26th, 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 @60%


GainCity:

3x

15 Incline DB Bench

15 Single arm DB row

Max Time L-Sit

15 Hammer Curls

20 Bandy Pushdowns


Afterburner:

5 Rounds:

In a 90 second window, complete:

7 Pullups (strict)

10 Push press +10lbs from last week

Max Overhead Steps

*Rest 1 minute between bouts

*Scale pullups accordingly so the workout continues to flow. Bands are ok today

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Tuesday, August 27th 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: Squat

MAX 4

1xAMRAP @80%

**Suggested warmup: work up to between 65-75%ish performing no more than 3 reps. Then hit the 4 rep. If there is still room, add weight and hit one more set of heavy 4. No more after that.**

**Compare to max 6 from July 30th**


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 Over

Jumping Lunge

Wallball (30/20)

Powerclean

Assault Bike

*Kind of a fight gone badesque workout with all legs and programming intra-rest.

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Wednesday, August 28th, Active Rest

Complete 100 Burpees. Every two minutes bike 10 calories

-then

STRETCH!!

-OR-

HUMPDAY PUMPDAY:

Teams Of 2, Complete:

400m (total) Prowler Push

40 Squat (each) @1.5 bodyweight

40 Heavy Dball or Sandbag (each) Ground 2 OH

**Can be broken up in any way, and in any order.

**Both teammates must be on the same station at the same time.

**Both teammates may push the sled at the same time. Push for 400m total, not each.

**On the Squat and the Dball/Sandbag, only 1 partner may work at a time, and the reps are 40 each, not total.

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Thursday, August 29th, ME UPPER:

Jet Fuel:

3x

10 Pushups

10 Pullups

10 Situps

10 Cal Row

-then

Stretch


Major Lift: Red: Shoulder Press

Wht/Blu: Manpon Press

Max 1

1xAMRAP @80%

1xAMRAP@70%

**If you don’t have a manpon, you can either roll up two yoga mats, or put an abmat on your chest, and use it to create momentum and limit ROM slightly

**Compare to max 2 on July 25th**


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 AMRAP:

2 Power Snatch AHAP

4 Pullups

8 Plyo-pushup

*Goal is more than 4 rounds

*Scale power snatch to hang power if needed.

*Bands ok for pullups

*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. https://youtu.be/2AuSChp0o_g

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Friday, August 30th, 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 @60%

4x3 @65%

Deadlift vs. Bands

5x3 @65%


GainCity:

-Sled Drag

3x100m

-Empty BB Good morning

100


Afterburner:

7min AMRAP:

6 Devil’s press https://youtu.be/_-iCGodEZNo

12 Lateral over DB hops https://youtu.be/SN_ANkSQsvM

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SABADO GIGANTE:

Teams Of 2, Complete:

400m (total) Prowler Push

40 Squat (each) @1.5 bodyweight

40 Heavy Dball or Sandbag (each) Ground 2 OH

**Can be broken up in any way, and in any order.

**Both teammates must be on the same station at the same time.

**Both teammates may push the sled at the same time. Push for 400m total, not each.

**On the Squat and the Dball/Sandbag, only 1 partner may work at a time, and the reps are 40 each, not total.

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