GCSC JANUARY 2020
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JANUARY 12th, 2020
Week 2 of this full body assault.
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, January 13th, 2020
Brief: Bench all over with some tempo for wht/blu. Just a quick simple little sweat for the Afterburner, so there should be time to get after the accessory pump.
Jet Fuel:
Tabata:
Plank
Mtn Climbers
(Alternate movements, 4 mins total)
-then
Stability planks, work raising left hand, right foot, then right hand, left foot. Go for 10 seconds each side back n forth.
-then
20 band pull aparts
Major Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo Bench
*All sets all reps, 5 count lower, up fast
5x5 @50%
5x5 @55%
GainCity:
4x
15 Incline DB piston press
15 Bent over BB Rows
15 Straight bar Curls
30 Bandy Overhead extensions
*All these movements should be performed as heavy as possible for the required reps. If a set was done that was easy, it didn’t count.
Afterburner:
2 Rounds:
3 min on, 2 min off
10 Situps
Max Reps Pushups
*This week the pushups progress from 5 reps every round to max reps.
*This needs to be scaled so people are working and moving fast for 3 minutes. These are both simple movements but the burn will add up quick. Scale the pushups so that at least 10 reps can be completed in the beginning of the workout. As always, no knee pushups.
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Tuesday, January 14th, 2020
Brief: Everybody squats today, then another nasty burner today. The legs are gonna be pissed.
Jet Fuel: 200m Run
-then
10 Kossack Squats
10 Pole Squats
-then
Find max height:
Kneeling squat jump → Box jump
Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Squat vs Chains
Max 1
1xAmrap @80%
Dudes-3 Ladies-2
**Compare to max 3, December 17th**
GainCity:
3x20 Dimmel Deadlifts https://youtu.be/UWTSNmulwJM
3x12 Sumo Goblet Squats
Hip circle party
AfterBurner:
8 min Cap!!
20-18-16-14-12-10-8-6-4-2
Jumping Lunge
*5/3 Calorie Bike between every set. FINISH WITH BIKE.
*For this week, we swap the bike for the lunges and vice versa.
**This is a fast, gross, leg burner. It should be puky and fast.
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Wednesday, January 15th, 2020
Active Rest Day
30 mins Running Clock:
30 Calorie Bike
300m Run
-OR-
HUMPDAY PUMPDAY!!
20 min AMRAP
100m Farmer Carry
20 Single Arm KB Swing (alternating, 10 each)
20 KB Floor Press
-then
4x
15 Hammer Curls
15 Tricep Kickbacks (each)
30 Bandy Overhead ext
10 Front raise/10 lateral raise
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Thursday, January 16th, 2020
Brief: JRed, shoulders, Wht/Blu, bench press party. Again, a fasty nasty hot mess of a sweat today. Today has some skill exercises. Take time to review movements and scale accordingly.
Jet Fuel:
20 Pull apart, 20 bandy press
3 rounds, increasing in complexity:
-10 Pushups → 20 sec handstand → 10 handstand pushup
-10 Scap Pullups → 10 ring row → 10 pullup
-20 Jump ropes → 20 double under attempt → 20 double under
Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Max 4 Shoulder Press
3x4 @90% of 4
Compare to December 26th
GainCity:
4x
15 Seated DB Arnold press
15 DB Lateral raises and DB Reverse flyes
30 Bandy Curls
15 DB Skull crusher
*All these movements should be performed as heavy as possible for the required reps. If a set was done that was easy, it didn’t count.
Afterburner:
Reps may be partitioned in any way and may be completed in any order
For Time:
25 HSPU
50 Pullups (kip ok)
100 Double Unders
*Twist on last week. Same exercises, same reps, but this time people can finish the workout in any way they choose.
**Again, a fast nasty burn!!! Scale appropriately so that people are moving quickly and efficiently.
*HSPU = handstand pushups. Scale them to negatives, handstand holds, or DB push press HEAVY.
*Scale pullups to any variation, but first scale reps if needed
*Scale double unders to 20 seconds of double under attempts for each round
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Friday, January 17th, 2020
Brief: Red gets the deads, wht blu work tempo and speed work. Then everyone suffers through a simple, not easy combo of rowing and burpees
Jet Fuel: Fast feet drills
10 pole squats
Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo Deadlift/Speed Squat
Deadlift
*All sets all reps, 5 count lower, up fast
5x5 @50%
5x5 @55%
Speed Squat
7x1 @65%
GainCity:
4x
20 Hip thrusts (banded) https://youtu.be/0O872IBsTwA Attach a band to the rig and around your waist.
100m Reverse Sled Drag
Afterburner:
10 min EMOM:
IN THE SAME MINUTE
8 Cal Row
5 Burpee over rower
**This is gross and it sucks. Most people will not be able to maintain this. Scale the reps and cals as needed to get about 15 seconds rest
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SABADO GIGANTE
20 min AMRAP
100m Farmer Carry
20 Single Arm KB Swing (alternating, 10 each)
20 KB Floor Press
-then
4x
15 Hammer Curls
15 Tricep Kickbacks (each)
30 Bandy Overhead ext
10 Front raise/10 lateral raise
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