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DECEMBER 29TH 2019. New year, Fresh Gains. Thank you to all of you who help and support this program

GCSC JANUARY 2020

📷

DECEMBER 29TH 2019

New year, Fresh Gains. Thank you to all of you who help and support this program and care to help people get stronger and more powerful. I am forever indebted to you.

Week 2 this week and the program will be a bit more simple to accommodate the schedules of the holiday’s.

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, 30th 2020


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 @55%

5x3 @60% 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 Rounds for time:

5 Kipping Pullups

15 heavy Wallballs (30/20)+UNBROKEN

**Scale pullups to jumping with controlled ecentric, then scale reps if needed or a combination

**Wallballs must be unbroken. There’s no reason to break 15 wallballs

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Tuesday, December 31st, 2020


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: Box Squat

Max 5

-then

2x5 @90%

*Box height at or slightly above parallel


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:

100 Goblet Squats

100 KB swings

*Reps may be partitioned in any way and do not have to be in order,

HOWEVER- 10 burpees must be performed every time the exercises are switched. So hold on as long as possible

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Wednesday, January 1st, 2020

Active Rest Day

Run/Jog/Walk for 20 minutes

-then

Stretch!

-OR-

HUMPDAY PUMPDAY!!

Find Max 1 of the Following Complex:

4 Deadlifts

2 Power Cleans

2 Front Squat

-then

5 Rounds

4 Deadlifts

2 Power Cleans

2 Front Squats

5 Bar Over Burpees

**@80% of previous

**Rest 2:1 between rounds. Meaning rest 2 mins for every one minute of work. This is a lot of rest. Sprints are what we’re working on here. Make every interval AFAP (as fast as possible)!

-then

3x

5 Chinnup negatives (3 count down)

12 DB hammer Curl

12 (each) banded tricep pushdown

-then

3x

30 Bandy overhead extension

30 Bandy curls

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Thursday, January 2nd, 2020


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: Floor Press vs. Chains

Max 1

1xAMRAP@80%

1XAMRAP@70%

**M-3chains, L-2chains**

**Compare to max 3, November 28th**


Accessory:

4x

12 Single Arm DB Row

12 Barbell Curl → Press

Max Reps Bar or bench Dips (no rings)


Afterburner:

4 Rounds (3min on, 1min off)

3 Hang Power Snatch AHAP+Unbroken+5/10lbs from last week

6 Pushups

6 Box jumps (24/20)

**Intervals get longer, rest gets shorter this week.

**Add 5-10lbs over last week’s snatch but must remain unbroken**

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

**People should be getting 6 rounds, meaning GO FAST**

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Friday, January 3rd, 2020


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 @55%

Deadlift OTM

10x3 @55%


GainCity:

3x

20 (total) DB suitcase lunges

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

15 bandy leg extension


Afterburner:

30 Power Cleans @last week’s power clean weight

**Every drop or reset of the barbell, perform:

3 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! Today the shuttle ends on the near end of the 15m. They need to sprint back to their starting positions

**To clarify, everytime a barbell must be dropped from the power cleans, 3 burpees and a shuttle run must be performed before the power cleans may be resumed.

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SABADO GIGANTE

Find Max 1 of the Following Complex:

4 Deadlifts

2 Power Cleans

2 Front Squat

-then

5 Rounds

4 Deadlifts

2 Power Cleans

2 Front Squats

5 Bar Over Burpees

**@80% of previous

**Rest 2:1 between rounds. Meaning rest 2 mins for every one minute of work. This is a lot of rest. Sprints are what we’re working on here. Make every interval AFAP (as fast as possible)!

-then

3x

5 Chinnup negatives (3 count down)

12 DB hammer Curl

12 (each) banded tricep pushdown

-then

3x

30 Bandy overhead extension

30 Bandy curls

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