GCSC DECEMBER 2019
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DECEMBER 15th 2019
Week 2 comin at you here, volume bench, squat and deadlifts for wht/blu and Afterburners progress.
-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, December, 16th 2019
Brief: Volume bench for our white/blue today. Afterburner has a nasty dose of assault bike and DB push press. Looking for a stimulus of getting people done between 5-8 minutes.
Jet Fuel: In Partners:
3x
A) L-Hang
B) Burpees
*One partner hangs while the other partner does 5 burpees. Switch. 4 times each.
*Scale L-hang to any form of hang with feet or knees elevated. Last resort, scale to hollow hold.
Major Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Volume Bench
10x10 @55%
GainCity:
4x
Max strict Pullups (if more than 15 can be done unbroken, do them weighted)
30 Banded facepulls
15 DB Hammer Curls
15 DB Tricep Kickbacks
Afterburner: For Time:
75 Heavy DB Push Press (same weight as last week)
*Every minute, 7/5 Cal Assault Bike
*Begin workout with bike
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Tuesday, December 17th, 2019
Brief: Squats vs Chains and then a potent powerclean/box jump combo. Stimulus is heavy here. Finish with a quick bout of barbell cycling and low box jumps.
Jet Fuel: 3min fighter warmup
(people are allowed to do whatever they want to get their heart rate up for 3mins. No stretching. I.e. run,bike,row,burpee,jump rope, etc)
-then
Depth jumps
Depth jumps to vertical jumps
Depth jumps to broad jumps
The video link below shows the basic idea.
*First begin with the depth jump. In a depth jump, allow one leg forward off a box and fall to the floor starting with straight legs. Don’t jump off the box. Land ready in the universal athletic position. Train people to land solid.
*Then progress to depth jump plus vertical jump. When they land on the ground in their athletic position, they will wind up their arms, load their legs and explode into a vertical jump, arms overhead and then land in the athletic position again.
*Third, add a broad jump after the vertical jump. Immediately after they land from the vertical, they will rebound into a max distance broad jump. It is just as important here to have them land in athletic position.
Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Squat vs Chains
Max 3
1xAmrap @80%
Dudes-3 Ladies-2
**Compare to max 5, November 19th**
GainCity:
-3x Hip Circle Sled Drag
-100 banded good morning
-100 Air Squats
Afterburner: For Time:
2 Rounds
10 Power Cleans @ 2 rep weight from last week
25 High Box Jumps (same height as last week)
-then 1 min rest to change bar weight
1min Max reps powercleans @65% of 2 rep
-Directly into
1min max reps low box jumps
*Low box should be same height as last week
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Wednesday, December 18th, 2019
Active Rest Day
5 Rounds
400m Run
500m Row
-OR-
HUMPDAY PUMPDAY!!
Find 1rm Power Clean
-then
“Heavy Chief”
5x
3min AMRAPs:
3 Power Clean @bodyweight
6 Pushups
9 Squats
*Rest 2 min between rounds
**Chief is usually 135/95, and usually has 1 min rest between rounds. If people scale the weight, it still needs to be heavier than the way they would usually do it**
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Thursday, December, 19th, 2019
Brief: Pause Bench for whit/blu and then a sweet short burn of burpees and powersnatch. Powersnatch reps can be broken up and the weight should be 5lbs heavier than last week.
Jet Fuel:
Spidermans, Crabwalk, Inchworms
-then
3x10 Plyometric Pushups
*scale people by elevating them, but try and maintain the explosiveness of the movement
Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Bench
Max 5
**2 count pause on each rep**
AMRAP @80% NO PAUSE
GainCity:
4x15
DB lateral raises
T-bar rows
Straight bar curls AHAP
DB Skull Crusher+DB bench press (15 skull crushers directly into 15 bench presses)
Afterburner:
7min AMRAP:
5 Burpees
2 Power Snatch+5lbs from last week
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Friday, December 20th, 2019
Brief: Volume Squats and deadlifts today for wht/blu. Then some classic sprint work. Take time to get their legs prepped for running.
Jet Fuel: Partners:
3x
Run 100m
Partner not running, pole squat.
Switch
Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Volume Squat and Deadlift
2x10 @55%
1xMax reps @55%
*Perform 2 sets of 10 squats and deadlifts, then 1 set max reps. Alternate between the two lifts. Rest as needed between sets to move the bar as fast as possible.
GainCity:
100 Situps
100 Walking lunges
100 Stiff leg Bent over DB Rows
*Partition anyway
Afterburner:
45 KB Swings
90 Air Squats
*Every minute, 50m sprint
**KB Swings and Squats may be partitioned in any way and do not have to be completed in order**
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SABADO GIGANTE
Find 1rm Power Clean
-then
“Heavy Chief”
5, 3min AMRAPs:
3 Power Clean @bodyweight
6 Pushups
9 Squats
*Rest 2 min between rounds
**Chief is usually 135/95, and usually has 1 min rest between rounds. If people scale the weight, it still needs to be heavier than the way they would usually do it**
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