GCSC AUGUST 2019
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August 4th 2019
New cycle. Jacked+Tan
-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 5th, DE UPPER:
Jet Fuel:
Front/back/lateral Plank walks https://youtu.be/4lBhdUUjQ4M
Deadbugs https://youtu.be/PEb49eN5uDU
2x8 Shoulder Prehabs https://youtu.be/mv8uJ6c0SDI
Major Lift:
Red: Bench Press
Wht/Blu: Jesse Burdick’s DB Fist Fight!
5xMax Reps DB Bench Press
-No less than 15 reps on the first set
2xMax Reps DB Bench Press
@50% of previous weight. Get at least 25 reps
**This is 7 sets in total. 5 sets getting around 15ish reps. Then 2 sets getting around 25ish reps**
GainCity:
BB Drag Rows
4x15
Med Ball SItups
100
Incline Rear Delt Flies/Tris https://youtu.be/sToi8Pp31Gc
4x20
MC Hammer Curls
4xJacked
Afterburner:
10 mins,
:30 on, :30 off:
1 Hang Power Clean
2 Push Press
**Move through the barbell complex as many times as possible for 30 seconds. Rest 30 seconds. Repeat 10 times.
**Weight should be moderate so that the barbell can be moved consistently for 30 seconds. Try not to put it down.
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Tuesday, August 6th ME LOWER:
Jet Fuel:
Bike 2 minutes
-then
-Down the length of the gym floor:
Two legged hop
Two legged hop side to side over and back on a crack
One legged hop down
One legged hope side to side over and back on a crack
Two legged hop Backwards
Two legged hop side to side over and back on a crack Backwards
One legged hop down Backwards
One legged hope side to side over and back on a crack Backwards
Broad Jump
Squat Jump (full squat)
--
Hip/Hamstring mobility:
Using the edges of boxes, sit on the edge so the box cuts under the middle of the hamstring, with a KB on top of the thigh. Then switch to a pigeon stretch on the box
Major Lift:
Red: Squat
Wht/Blu: Sumo Dead
Max 1 vs bands
-then
1xAMRAP @80%
**Compare to max 3 June 25th**
GainCity:
-Superset
4x
20 DB Walking Lunges (10 each)
10 Broad Jumps
---
3x10
**If you dont have a GHD machine, do this on the floor, band around a rig post)
Afterburner:
For Time:
5 Rounds
20 Air Squats
10 Cal Bike
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Wednesday, August 7th,
Active Rest
4x
500m Row
20 Toes 2 bar
-then
STRETCH
-OR-
HUMPDAY PUMPDAY:
10 Rounds
100m Farmer Carry
10 Suitcase Walking Lunges (5 each)
5 Devil’s Press https://youtu.be/_-iCGodEZNo
Max Reps DB Floor Press
**Use the same DBs throughout the workout. Weight will be dictated by Devil’s Press ability. MAKE IT HEAVY.**
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Thursday, August 8th, ME UPPER:
Jet Fuel:
-2 mins: Assault bike arms only
-DB Iron Cross Walk https://youtu.be/-llmfpVZxws
4x 10m→ 10m←
-Power Snatch warmup:
Empty BB:
2x
5 Hang Snatch Grip High Pull https://youtu.be/Jb1423KKiTE
5 Hang Muscle Snatch https://youtu.be/FS3KNzpQCdk
5 Hang Power Snatch https://youtu.be/8AyTzORaBM8
-then
Stretch
Major Lift:
Red: Shoulder Press
Wht/Blu: Close Grip Bench vs Bands
Max 3
1xAMRAP @80%
**Compare to Max 5 July 4th**
**There is not set distance your grip should be. Just make it closer than usual and stick to it. Grip should not be so close that it interferes with the barbell touching your chest.**
GainCity:
-Floor Press
4x5 Heavy
-Seated DB Shoulder Press
3x12
-Pullups Superset
3x
Max Reps Strict → Max Reps kipping **Perform as many strict pullups as possible, drop from the bar, then immediately get back on the bar and perform max reps kipping pullups**
**Scale by combining a harder pulling scale with an easier one i.e. Max banded then max ring rows, or max horizontal ring row then max scaled ring row, or Max jumping pullups with negative in 20 seconds then max ring rows, etc.
-Bandy Curls/Pushdowns
100 each
Afterburner:
10-8-6-4
Hang Power Snatch
20-16-12-8
Bar Over Burpees
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Friday, August 9th, DE LOWER:
Jet Fuel:
500m Row
20 Walking reverse lunges
-Leg swings
-Straight leg DB Good morning
(3 count down, 5 count hold)
3x5
-then
Stretch
Major Lift:
Red: Deadlift
Wht/Blu: Speedy Squats vs Bands
10x3 @45%
Deadlift
7x2 @55%
GainCity:
-Sumo Goblet Squat https://youtu.be/WQoneo9H8S0
100 in as few sets as possible
-CSR (seal row) https://youtu.be/F3ZIJWxuVxI
4x12 heavy
Afterburner:
10 min EMOM, alternating:
20 Cal Row
40m Backpack Sled RUN, heavy
**Backpack sled may be subbed with 30 seconds, banded run in place** https://youtu.be/S1s4AsTS1VA
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SABADO GIGANTE:
10 Rounds
100m Farmer Carry
10 Suitcase Walking Lunges (5 each)
5 Devil’s Press https://youtu.be/_-iCGodEZNo
Max Reps DB Floor Press
**Use the same DBs throughout the workout. Weight will be dictated by Devil’s Press ability. MAKE IT HEAVY.**
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