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DECEMBER 22nd 2019. New 2 week package of gains for you, just in time for Christmas









GCSC DECEMBER 2019

📷

DECEMBER 22nd 2019

A nice neatly wrapped new 2 week package of gains for you, just in time for Christmas! This week’s program will be a bit more simple to accommodate the schedules of the holiday’s. MERRY CHRISTMAS EVERYONE!!

A magnum-sized strength and conditioning program, based on powerlifting and sports performance.

-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, 23rd 2019

JetFuel: 3x10

Db shoulder press

Db bench Press

20 Band pull aparts

*mash upper body


Major Lift: Red: Bench Press

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Speed Bench, OTM (on the minute)

10x3 @50%

5x3 @55% vs bands

**No bands for the first 10 sets**


GainCity:

3x

Max Ring Rows

20 Incline DB lateral tricep kickbacks

20 Incline DB Bicep Curls


Afterburner:

10 min EMOM:

5 Strict Pullups

Max reps heavy Wallballs (30/20)

*rest :15 every minute

**Scale pullups to jumping with slow eccentric, then scale reps if needed or a combination

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Tuesday, December 24th, 2019

JetFuel:

Cocky walk

10 Squat Jacks

10 Broad Jumps

20 Barbell Good morning (3 count down)


Major Lift: Red: Squat

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Banded Deadlift from 2” deficit

Max 5

1xAMRAP @80% vs band

1xAMRAP @70% no band

*Stand on a mat or a plate that makes a 2” height difference from the floor, then band the deadlift. Looking for 5-8 reps on the 80%, then 10-15ish on the 70% without bands


GainCity:

3x

10 (each) Single arm American KB swing into lunge, alternating

1 min, V-up → tuck-up → V-up → Tuck-up, etc

Hip Circle Party


Afterburner:

10 Rounds:

10 Goblet Squats

10 KB swings

*5 Burpees every drop of the KB

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Wednesday, December 25th, 2019

CHRISTMAS!

Active Rest Day

Tabata Tantrum:

In order, all 8 sets of each movement before switching exercises-

Mtn Climber

Situps

Pushups

Flutter Kicks

-OR-

HUMPDAY PUMPDAY!!

30 Min AMRAP:

5 Heavy DB Bench Press

10 Heavy DB Snatch (total)

15 Cal Ski Erg

**Aim to keep the bench unbroken, and go fast on the ski**

***Championship edition, add 1 muscle up to the beginning of each round***

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Thursday, December, 26th, 2019

JetFuel:

1 min Max reps burpees

-then

3x

:30 or max time handstand hold (whichever is shorter)

5 (each way) lateral Spiderman’s


Major Lift: Red: Shoulder Press

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Shoulder Press

Max 6

-then

3x10 @90% of 10rm

**Compare to max 8 December 5th**


Accessory:

4x

12 Single Arm DB Row

12 Barbell Curl → Press

Max Reps Bar or bench Dips (no rings)


Afterburner:

4 Rounds (2min on, 2min off)

3 Hang Power Snatch AHAP+Unbroken

6 Pushups

**Snatch needs to be heavy but unbroken**

**Scale pushups by elevating (no knees) then scale reps if needed**

(remaining time or homework)

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Friday, December 27th, 2019

JetFuel:

Run 400m

3 min Running Clock:

5 lightweight DB power clean

5 lightweight DB Squats


Major Lift: Red: Deadlift

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Speed Squats OTM (on the minute)

10x3 @50%

Deadlift OTM

10x3 @50%


GainCity:

3x

20 (total) DB suitcase lunges

15 GHD Hip extension or 8 GHR (banded if needed)

15 bandy leg extension


Afterburner:

10 Rounds:

2 Power Clean

1 Bar Over burpee

5m, 10m, 15m shuttle

**Set up training lanes. The barbell will be setup facing a 15m length lane. The athlete will perform 2 power cleans, then 1 bar over burpee which will put them in the running lane. From there, they run the shuttle. NOTE! The shuttle ends on the far end of the 15m. Their rest is the time it takes to walk back to the barbell

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SABADO GIGANTE

30 Min AMRAP:

5 Heavy DB Bench Press

10 Heavy DB Snatch (total)

15 Cal Ski Erg

**Aim to keep the bench unbroken, and go fast on the ski**

***Championship edition, add 1 muscle up to the beginning of each round***

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