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
Wall mobility https://youtu.be/M_ooIhKYs7c
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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