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FEBRUARY 23rd 2020. Week 2. Reload.

GCSC FEBRUARY 2020

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FEBRUARY 23rd 2020

Week 2. Reload.

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, February 24th, 2020

Pre-Flight: Some Girth Differential work today, then a little breathing with chinnups and burpees.


Jet Fuel:

3x

:30 Stations-

Jumping pullup

Pushup

Handstand

Assault Bike

-then

Banded internal/external rotations https://youtu.be/beYztVtwMIM


Major, Lift: Red: Bench Press

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

Wht/Blu: Bench Press/Floor Press

7x2 @55%

Floor Press

4x4 +10lbs


GainCity:

4xSuperset

12 Barbell Curls Heavy

Max reps empty barbell

*Load the barbell for 12 heavy curls, then without rest, strip the barbell and perform max reps. Then rest as needed.

4xSuperset

12 DB Rows Heavy

Max reps reverse DB flyes

*Use heavy DB’s for rows, then without rest switch to lightweight DB’s and perform max reps flyes. Then rest as needed. Looking for high reps, 15+

After Burner:

4x

1min on

:30 off

2 Burpees 1 Chinnup

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Tuesday, February 25th, 2020

Pre-Flight: Squats followed by some posterior engagement brutality and explosive leg work.

Jet Fuel: 3 min AMRAP:

10 Cal row

10 Air Squats

-then

Pigeon Stretch

Mash Lower Body

Major, Lift: Red: Squat

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

Wht/Blu: Box Squat

Max 1

AMRAP @80%

*Box height at or slightly above parallel

**Compare to Max 3, January 28th**

GainCity:

3x

12 DB Single leg deadlift (6 each) (hold 2 DB’s)

1min: Single DB overhead squats

20 Bulgarian split squats (20 each) *No lock out at the top. Constant movement on these. Bodyweight only.

Afterburner:

7 mins, max reps:

1, 2, 3, 4, 5, 6, 7, 8, 9, 10...etc KB Swings (70/53)

*5 High Box Jumps (30/24) in between every set of KB swings

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Wednesday, February 26th, 2020

Active Rest Day

25 min Running Clock:

10 cal bike

15 Situps

200m Run

15 Situps

-OR-

HUMPDAY PUMPDAY!!

Bench Press

Max 10

-then

20mins:

7 Bench Press @90% of 10rm

10m KB Plank drag

20m Single arm KB Overhead carry/Farmer carry

-then

Girth Differential:

4x

12 DB Preacher Curl

12 DB Skull Crusher

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100 Bandy Pushdowns

100 Bandy Curls

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Thursday, February 27th, 2020

Pre-Flight: Massive upper body blast then a little oly lifitng work with increasing power snatches and burpees.

Jet Fuel: 3 min running clock:

3 Pushups

3 Empty BB Power Snatch

3 Behind the neck push press

-then

Scorpion Stretch

Mash upper body

Major, Lift: Red: Shoulder Press

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

Wht/Blu: Shoulder Press

2 rep + 5lbs from February 6th

3x2 @90% of 2

1xAMRAP @70%

**Compare to February 6th**

GainCity:

5x10 Superset

DB Bench Press Heavy

Seated Arnold Press

*Use different weighted DB’s, switch without rest between bench and Arnold press. Then rest as needed.

4xSuperset

12 DB Tricep Kickbacks Heavy (both arms at once)

Max Reps Bandy tricep Pushdowns

Afterburner:

10-8-6-4-2

Power Snatch @70% of heaviest Power Snatch from last week

5 Bar Over Burpees between sets, finish with burpees

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Friday, February 28th, 2020

Pre-Flight: Dynamic Day. We’re even gonna run.

Jet Fuel:

500m Row

Kneeling Squat Jumps

Lateral jumps agility ladder

Major, Lift: Red: Deadlift

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

Wht/Blu: Banded Deadlift/Speed Squats

Banded Deadlift

7x2 @50%

Speed Squats

10x3 @50%

GainCity:

3x20 Barbell Hips thrusts heavy https://youtu.be/Zp26q4BY5HE

-then

100 Walking lunges

Afterburner:

7 min max reps:

1,2,3,4,5,6,7,8,9,10,11, etc…

DB squat (50/35)

10m Shuttle w/ DB

**Holding 2 DB’s racked on shoulders, perform 1 squat. Continue carrying the DB’s in any way and run/walk 10m down and back. Rack the DB’s on shoulders and perform 2 squats, then repeat the run/walk. Continue in this fashion, adding one rep of squats every set until 7 minutes has passed.

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SABADO GIGANTE

Bench Press

Max 10

-then

20mins:

7 Bench Press @90% of 10rm

10m KB Plank drag

20m Single arm KB Overhead carry/Farmer carry

-then

Girth Differential:

4x

12 DB Preacher Curl

12 DB Skull Crusher

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100 Bandy Pushdowns

100 Bandy Curls

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