GCSC DECEMBER 2019
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DECEMBER 1st 2019
December starts us off with our 2nd week of the current cycle.
-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, 2nd 2019
Brief: Good set of gains today. UBB index is high, bring your mirrors. Speed bench goes up 5% for white tier, and the Swod progresses from last week to a work/rest interval.
Warmup:
2 minutes Assault bike
-then
Spidermans forward/backward
Crab walk forward/backward
Scorpions stretch backnforth each side
:30 deadhang pullups grip
:30 deadhang chinup grip
Major Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Banded Bench Press
5x3 @55%
5x3 @60%
3x3 @65%
GainCity:
3x
12 (each) Kneeling landmine press https://youtu.be/_ArzG9qz-yM
12 (each) Single arm DB row
15 DB Seated incline curls https://youtu.be/L0UeTFhGYfw (enjoy the sweet dance music)
Max reps dips
Afterburner:
10 Rounds,
:30 work, :15 rest
5 Pullups (kip ok)
Max reps Pushups
*This will get aggressive quickly for most people. Make sure to scale the pullups properly. Bands are ok as long they are not kipping in them. Scaling to jumping pullups may be the best option for many people. Ring rows as a last resort are fine.
*Knee pushups are never allowed. Trunk development is a large part of a pushup. Scaling to knees, takes that stimulus away. Instead of knees, elevate people as high as necessary on benches or boxes so they can get proper form and knock out some reps. Looking for minimum 5-7 Pushups per round. Strong folk should be getting upwards of 20 reps at least in the first few rounds.
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Tuesday, December 3rd, 2019
Brief: Barbell cycling gets more aggressive today, and finish with a leg pump that’ll leave you with a handicap placard.
Warmup:
5 min Running clock:
4 Squats
2 Lunges (total)
50m Run
Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Front Squat
Max 1
1xAMRAP@80%
**Compare to max 3 November 5th**
GainCity:
4x
15 (each) DB single leg deadlift
15 DB Bent Over Rows
10 Pistols (each)
Afterburner:
10 Minute Running Clock:
Every :30 for 10 rounds, same weight as last week:
4 Deadlift
4 Hang Power Clean
2 Front Rack Lunges
-then 1minute rest
At 6minutes on the clock:
1 minute max reps hang power cleans
-then 2minutes rest
At 9minutes on the clock:
1 minute max reps front racked lunges
*Fast barbell cycling is important here, but don’t let people fall apart in their movement, especially on the deadlift. Each round needs to be around :15 seconds of work. If their form breaks down, have them skip a round and get back to it.
*If you have someone who didn’t do this last week, use 135/95 as a weight load guide.
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Wednesday, December 4th, 2019
Active Rest Day
Abstravaganza:
For quality of movement, spend 1 minute at each station:
Twisting Punches w/ lightweight db’s
Plank Reach to Spider Knee
Weighted Hollow Rocks w/ lightweight db’s
Skier Hops
Single leg vup → Regular vup w/ lightweight db’s
*rest as needed between each station and repeat 3 times.
*Courtesy of instagram @jtm_fit
-OR-
HUMPDAY PUMPDAY!!
Find heavy 3 rep Floor Press
-then
5 Rounds:
20 Burpee DB Step ups
20 DB floor press
*Each rep of DB Burpee stepups consists of one burpee on DB’s, then one step up on each leg.
* Use a box height that is low enough so people do not have an egregious pelvic tilt. For many, this will mean a height lower than 20” and will need to stack plates for their proper height. This will keep their pelvis inline and happy and allow for heavier weights.
*Different sized weights for each stage is allowed.
*The floor press should be unbroken for the first 2 rounds at least.
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Thursday, December, 5th, 2019
Coach Sam’s Birthday :)
Brief: Afterburner switches from a double tabata to 2, 4 minute amrap’s.
Warmup: Partners: Assault bike 100 cals, switch every 10.
Partner not biking, handstand hold or wallwalk. Last resort, Db’s overhead
Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Shoulder Press
Max 8
-then
3x10 @90% of 10rm
**Compare to max 10 October 24th**
GainCity:
100 Band Pull apart
100 Band Presses https://youtu.be/K0pgZiUp9Cg (the video shows the band behind the head. Do not do this. Keep it in front like a regular press)
100 Bandy Curls
100 Bandy Pushdowns
*Split these up in any number of reps in any order
Afterburner:
3, 4minute AMRAP’s
10 DB Floor Press AHAP+5lbs from last week
10 Knees to Elbow
*Rest 2 minutes between amraps
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Friday, December 6th, 2019
Brief: Some good percentage based leg volume and explosive drills today, followed by another barbell cycling complex of powersnatch and overhead squats, progressing in weight from last week. Little ab finisher.
Warmup: 1 time through, each of the following:
:30 each movement, no rest:
Squat
Burpee
Mtn Climber
Pushup
Situp
-then
https://youtu.be/8i6TrZBD0tM Follow along with this video and have people work on single leg stability.
*In the video, the 2nd exercise has him banded. Don’t worry about that, just have people lateral jump.
Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Deadlift
5x3 @55%
5x3 @60%
3x3 @65%
**Do not touchngo. Reset every rep
Squat:
7x2 @65%
GainCity:
3x
20 Weighted Situps
Leg Extensions
Leg Curls
Afterburner:
10 min AMRAP:
10 Box Jumps (30/24)
10 Lunges
*Every 2 minutes, (3x) 1 Power snatch+3 Overhead Squats AHAP+10lbs from last week
*To begin the amrap, end the amrap, and every 2 minutes during the amrap:
(3x) 1 Power snatch+3 Overhead Squats AHAP+10lbs from last week
**At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, everyone performs the barbell complex.
**To clarify, each complex will consist of 1 Power snatch+3 overhead squats, repeated 3 times.
**Think of 135/95 as a guide for weight for people. Scale box jump height if needed. -------------------------------------------------
SABADO GIGANTE
Find heavy 3 rep Floor Press
-then
5 Rounds:
20 Burpee DB Step ups
20 DB floor press
*Each rep of DB Burpee stepups consists of one burpee on DB’s, then one step up on each leg.
* Use a box height that is low enough so people do not have an egregious pelvic tilt. For many, this will mean a height lower than 20” and will need to stack plates for their proper height. This will keep their pelvis inline and happy and allow for heavier weights.
*Different sized weights for each stage is allowed.
*The floor press should be unbroken for the first 2 rounds at least.
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