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GCSC AUGUST 2019 📷 August 11th 2019 Week 2. Jackeder+Tannererr



-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, August 12th, DE UPPER:

Jet Fuel:

Front/back/lateral Plank walks https://youtu.be/4lBhdUUjQ4M

2x8 Shoulder Prehabs https://youtu.be/mv8uJ6c0SDI


Major Lift : Red: Bench Press

Wht/Blu: Jesse Burdick’s DB Fist Fight!

5xMax Reps DB Bench Press

-No less than 15 reps on the first set

2xMax Reps DB Bench Press

@50% of previous weight. Get at least 25 reps

**This is 7 sets in total. 5 sets getting around 15ish reps. Then 2 sets getting around 25ish reps**

**Same as last week, get more**


GainCity:

BB Drag Rows

4x15

Med Ball SItups

100

Incline Rear Delt Flies/Tris https://youtu.be/sToi8Pp31Gc

4x20

MC Hammer Curls

4xJacked


Afterburner:

Using the same weight as last week-

For Time:

30 Power Cleans

60 Push Press

**Must be completed in order.

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Tuesday, August 13th ME LOWER:

Jet Fuel: Bike 2 minutes

-then

-Down the length of the gym floor:

Two legged hop

Two legged hop side to side over and back on a crack

One legged hop down

One legged hope side to side over and back on a crack

Two legged hop Backwards

Two legged hop side to side over and back on a crack Backwards

One legged hop down Backwards

One legged hope side to side over and back on a crack Backwards

Broad Jump

Squat Jump (full squat)

--

Hip/Hamstring mobility:

Using the edges of boxes, sit on the edge so the box cuts under the middle of the hamstring, with a KB on top of the thigh. Then switch to a pigeon stretch on the box


Major Lift: Red: Squat

Wht/Blu:

Anderson Squat https://youtu.be/8a-hfjXC1zI (If you dont have pins, you can set your barbell on boxes)

Max 5

-then

2x5 @90%


GainCity:

-Superset

4x

20 DB Walking Lunges (10 each)

10 Broad Jumps

---

3x10

**If you dont have a GHD machine, do this on the floor, band around a rig post)


Afterburner:

For Time:

10 Rounds

10 Air Squats

5 Cal Bike

**More rounds, less work per round. Meaning the reps should be faster, keeping short transitions**

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

Wednesday, August 14th, Active Rest

20 min:

30 Cal Bike

10 Burpee Box jump Over

-then

STRETCH

-OR-

HUMPDAY PUMPDAY:

Jet Fuel:

3 minutes Fighter Warmup (run, row, bike, burpee, anything that gets you hot)

-then

Bench Press Review https://youtu.be/U9x-zoIvbt8


Major Lift:

“LYNNE”

5 Rounds for MAX REPS (not for time)

Bodyweight Bench Press

Pullups (kipping IS allowed, unless you are using a band)

**Not for time. Rest as needed between every set. Scale movements as needed to get at least 10 reps on the first set**


Afterburner:

5 Rounds, each for time and reps:

250m SPRINT row

Max Reps pushups

**Rest as needed between rounds in order to stay fast and aggressive and not puke. This may mean resting several minutes**

**These are SPRINT ROWS. Go all out!**

**ALSO, SCALE THE ROWING METERS ACCORDINGLY TO FINISH IN 45 SECONDS OR LESS**

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

Thursday, August 15th, ME UPPER:

Jet Fuel:

-2 mins: Assault bike arms only

-DB Iron Cross Walk https://youtu.be/-llmfpVZxws

4x 10m→ 10m←

-Power Snatch warmup:

Empty BB:

2x

5 Hang Snatch Grip High Pull https://youtu.be/Jb1423KKiTE

5 Hang Muscle Snatch https://youtu.be/FS3KNzpQCdk

5 Hang Power Snatch https://youtu.be/8AyTzORaBM8

-then

Stretch


Major Lift: Red: Shoulder Press

Wht/Blu: Larsen Press https://youtu.be/nEjlySkSVOU (feet up touch and go bench press)

Max 5

1xAMRAP @80%

1xAMRAP @70%

GainCity:

-Floor Press

4x5 Heavy

-Seated DB Shoulder Press

3x12

-Pullups Superset

3x

Max Reps Strict → Max Reps kipping **Perform as many strict pullups as possible, drop from the bar, then immediately get back on the bar and perform max reps kipping pullups**

**Scale by combining a harder pulling scale with an easier one i.e. Max banded then max ring rows, or max horizontal ring row then max scaled ring row, or Max jumping pullups with negative in 20 seconds then max ring rows, etc.

-Bandy Curls/Pushdowns

100 each


Afterburner:

10 Rounds

5 Hang Power Snatch

5 Bar Over Burpees

**Same weight as last week**

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

Friday, August 16th, DE LOWER:

Jet Fuel:

500m Row

20 Walking reverse lunges

-Leg swings

-Straight leg DB Good morning

(3 count down, 5 count hold)

3x5

-then

Stretch


Major Lift: Red: Deadlift

Wht/Blu: Speedy Squats vs Bands

10x3 @50%

Deadlift

7x2 @60%

**+5% from last week**

GainCity:

-Sumo Goblet Squat https://youtu.be/WQoneo9H8S0

100 in as few sets as possible

4x12 heavy


Afterburner:

10 min EMOM, alternating:

10 Cal Bike

20m down, 20m back, Backpack Sled SPRINT, heavy

**Backpack sled may be subbed with 30 seconds, banded run in place** https://youtu.be/S1s4AsTS1VA

**Row switches to bike this week**

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

SABADO GIGANTE:

Jet Fuel:

3 minutes Fighter Warmup (run, row, bike, burpee, anything that gets you hot)

-then

Bench Press Review https://youtu.be/U9x-zoIvbt8


Major Lift:

“LYNNE”

5 Rounds for MAX REPS (not for time)

Bodyweight Bench Press

Pullups (kipping IS allowed, unless you are using a band)

**Not for time. Rest as needed between every set. Scale movements as needed to get at least 10 reps on the first set**

-then


Afterburner:

5 Rounds, each for time and reps:

250m SPRINT row

Max Reps pushups

**Rest as needed between rounds in order to stay fast and aggressive and not puke. This may mean resting several minutes**

**These are SPRINT ROWS. Go all out!**

**ALSO, SCALE THE ROWING METERS ACCORDINGLY TO FINISH IN 45 SECONDS OR LESS**

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

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