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FEBRUARY 9th 2020. Week 2. Enjoy

GCSC FEBRUARY 2020

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FEBRUARY 9th 2020

Week 2. Enjoy

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 10th, 2020

Pre-Flight: All burn, no breath today. Get everyone a sweet chest pump with bench, then get a girth differential dose of tricep action, backed up by some back and biceps work. Finish with a nasty overhead shoulder burn.


Jet Fuel:

3x10

DB Shoulder Press

DB Bench Press

Bandy Pull aparts

1x

20 cal bike

*Mash


Major, Lift: Red: Bench Press

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

Wht/Blu: Close-Grip Volume Bench (hands just outside shoulders)

3x10 @55%

1x20 @55%


GainCity:

4x

Max reps rig rows https://youtu.be/lj_1QVt64bs

10, 90 degree DB lateral raises https://youtu.be/yzelh7YqEpg

*No tricep gauntlet this week


After Burner:

Tabata: Empty BB Thruster

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Tuesday, February 11th, 2020

Pre-Flight: Today, we’re working on agility and coordination, after our squats. The jet fuel works on sprint starts.


Jet Fuel: Fast feet/Leg Drills https://youtu.be/mX00T4uuPtI

https://youtu.be/SeZ3dVU31Ck *If this is too advanced for people, have them start with walking high knees

Depth Jumps/Starts https://youtu.be/xS0V5-7Xgj4

Max Extension Box Jump https://youtu.be/erZvH4JKJnY


Major, Lift: Red: Squat

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

Wht/Blu: Close-Stance Squat

Max 10


GainCity:

4x

20 Banded Leg Curl https://youtu.be/Dk-UKVT8A38

20 Banded Leg Extension https://youtu.be/bVZm10sO-5U

20 Leg Press


Afterburner:

6 Rounds As fast as possible:

:20 Bulgarian Split squat (unweighted)

20m Sprint

:20 Box Jump

20m Sprint

**2 min Rest**

One Time Through For time:

30 Burpee box jump overs

https://youtu.be/IPcDt9BVBYI **Video doesn’t show the split squats. People will use a bench for the squats and be standing behind a box. Once the :30 seconds of squats are finished, they go directly into the box jump, directly into the sprint.

*Each round of squats, alternate legs so each leg gets 3 rounds of work

*Box Jumps: Looking for maximum hip extension and opening. We’re trying not to bend our knees very much at all on the landing. A lower box than usual may be needed

*Sprint: SPrint

**No change to the afterburner this week. Be better**

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Wednesday, February 12th, 2020

Active Rest Day

Accumulate 5 minutes of L-sit

*every break, assault bike 20 Calories

-OR-

HUMPDAY PUMPDAY!!

20 mins Max Rounds:

5 Bench Press @bodyweight

10 Squats @bodyweight

20m Prowler Push @bodyweight

*scale weights as needed

*If you don’t have a sled, sub with odd object shoulder carry. Make it really heavy and make it 40m instead of 20m.

**If there isn’t enough room on the rig for all the bench presses and squats, then make the squat come from the floor and have people clean it. Keep it a back squat, so theyll have to press it overhead and onto their backs. These weights will probably have to be considerably lighter**

-then

Tabata Girth Differential:

DB Curls

DB Push Press

DB Kickbacks

*Go for 12 minutes

*Every :20 round, alternate from curls to push press to kickbacks, so each exercise gets 8 rounds of :20 of work.

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Thursday, February 13th, 2020

Pre-Flight: Massive pumps today. Some good ol prison sessions and unilateral and core stabilizing work.


Jet Fuel: Bike 2mins

3x

5 Pushups

5 (each side)Plank KB pass through/drags https://youtu.be/Eker_fO0bck

5 kb push press each arm


Major, Lift: Red: Shoulder Press

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

Wht/Blu: Close-Grip Bench

Max 2

2x2 @90%

1xAMRAP @80%


GainCity:

3x Superset

Max reps pullups

Max reps dips

Max reps pushup

**No bicep gauntlet today**


Afterburner:

3x

3min AMRAP:

3 DB Push Press

10ft Death Crawl

3 DB Push Press

10ft overhead walk

3 Burpees

*1 min rest between bouts

*These are short and nasty. Get after it! You get what you give.

*Progressing from last week, we are using two db’s and both arms at once this time.

*Use the same weight as last week with both DB’s

*10ft down, 10ft back

*https://youtu.be/s4kec81FVcY Death crawl video

--------------------------------------------------

Friday, February 14th, 2018

Pre-Flight: Classic lower body day with a longer round of conditioning.


Jet Fuel: 5 min Hip Circle Assault bike

-then

With hip circle

2 minutes:

5 Air Squats

3 Burpee


Major, Lift: Red: Deadlift

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

Wht/Blu: OTM Squats/Deadlifts

1 Squat @50%

2 Deadlifts @55%

X10 minutes

*Both in the same minute


GainCity: 3x

:20 superman holds

Reverse Sled Drag

Weighted Stepups


Afterburner:

10min AMRAP:

20 Air Squats

20m Bear Crawl

20 Lunge (10 each)

20m Sprint

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SABADO GIGANTE

20 mins Max Rounds:

5 Bench Press @bodyweight

10 Squats @bodyweight

20m Prowler Push @bodyweight

*scale weights as needed

*If you don’t have a sled, sub with odd object shoulder carry. Make it really heavy and make it 40m instead of 20m.

**If there isn’t enough room on the rig for all the bench presses and squats, then make the squat come from the floor and have people clean it. Keep it a back squat, so theyll have to press it overhead and onto their backs. These weights will probably have to be considerably lighter**

-then

Tabata Girth Differential:

DB Curls

DB Push Press

DB Kickbacks

*Go for 12 minutes

*Every :20 round, alternate from curls to push press to kickbacks, so each exercise gets 8 rounds of :20 of work.

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