GCSC JANUARY 2020
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JANUARY 19th 2020 New Cycle of gains
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 20th, 2020
Pre-Flight: Today has some speed bench and a sweet back n arms pump followed by a single modality of max reps DB power cleans and push presses.
Jet Fuel: 3 Min EMOM:
2 Wallwalks
1 Wall + 20 Shoulder Taps
*each minute will have 3 wallwalks. On the 3rd wallwalk, finish with 20 shoulder taps (10 each side).
*Mash Upper Body
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speedy Bench:
5x3 @45%
5x3 @50%
1xMax reps @50%
GainCity:
60 T-Bar Rows Heavy
60 DB Hammer Curls Heavy
60 Diamond Pushups
150 Bandy Overhead Extensions (high rep count per set)
**Get the work done in any way**
After Burner:
4x
1min on, 1min off:
DB Power Clean + Push Press
*Get max reps every round. Rounds are only 1 minute long so the weight should be heavy, but not so heavy that the weight is stared at on the floor. Prescribed weight goals -55’s for dudes, 35’s for ladies.
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Tuesday, January 21st, 2020
Pre-Flight: Deads today. Then everyone gets some stability work with reverse lunges+knee raises. When that’s done its and LBA (Lower body assault) with tabata squats and shuttle sprints.
Jet Fuel:
High Knees
Butt Kickers
Toy Soldiers
Side Shuffles/Burpees:
*Have people line up facing you in their universal athletic position. On your que, point left or right or down. They must follow your lead and shuffle in the direction you point to. Don’t say anything. They need to keep their heads up and pay attention to your visual ques. Change the direction any time you want. When you point down, they must do an athletic burpee and then shuffle in place until you point to another direction. Have them go for about 20 seconds and to this 3-4 times.
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Banded Deadlift from 2” deficit
Max 3
1xAMRAP @80% vs band
1xAMRAP @70% no band
*Stand on a mat or a plate that makes a 2” height difference from the floor, then band the deadlift. Looking for 5-8 reps on the 80%, then 10-15ish on the 70% without bands
**Compare to max 5 December 24th**
GainCity: 4x
10 BB Reverse Lunge with knee raise, Heavy (5 each)
-Here’s a sweet demo video in a smith machine https://youtu.be/E5QBMcjbbAE
8 GHR https://youtu.be/z15C9UZUbss These can be scaled by putting a band around the GHD and around your shoulders for assistance, or do them on the floor and have a partner hold your ankles.
Afterburner: Double Tabata:
Air Squats
Shuttle Run (5m, 10m, 5m)
*Alternate movements, and go for 8 mins.
*If people finish the shuttle run in less than 20 seconds, they get extra rest. If people cannot finish the shuttle run in 20 seconds, scale it to 5m/10m. If you have the available equipment, place objects at the turn arounds for the shuttle sprints that they have to pick up and put back i.e. whiteboard erasers, markers, cones, etc.
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Wednesday, January 22nd, 2020
Active Rest Day
2k Row
100 Burpees
2k Row
-OR-
HUMPDAY PUMPDAY!!
Find Heavy Complex:
1 Hang Power Clean+1 Hang Clean
-then
KING KONG
3 Rounds for time:
1 Deadlift @455/320
2 Muscle Ups
3 Squat Cleans @250/175
4 Handstand Pushups
**Classic heavy and nasty CF benchmark wod. THIS IS SHORT AND INTENSE!! For reference, fast people get this done in between 2:30-4:00 minutes. Make sure people are scaled properly.
**Scale deadlift and Clean weight to really heavy, whatever works.
**Scale MU to 5 strict pullups. Scale handstand pushups to 10 pushups.
**I wouldn’t even worry about teaching the HSPU or MU today. There are too many moving parts in this workout. Just use the scaling options for people who are unsure about the movements.
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Thursday, January 23rd, 2020
Pre-Flight: Everyone gets a nasty burn of Power Snatch and Pullups.
Jet Fuel: A combo of Monday and Tuesday:
Have people in a plank in rows, facing you. One your que they perform “fast hands” (simply alternate lifting each hand off the floor rapidly). Then you give a direction, either left, right, or down. On left they have to plank walk left. On right, plank walk right. On down, they perform 1 pushup. Have them go for about 20 seconds. Do it 3-4 times.
-then
40 Banded Pull aparts
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Bench
Max 3
**2 count pause on each rep**
AMRAP @80% NO PAUSE
**Compare to 5 December 19th**
GainCity: 4x
8 Single Arm DB Row
20 DB CSR’s + Max reps tricep kickouts (this will need to be light weight)
25 Bandy Curl
Max Reps Pushups
Afterburner:
10 min Running Clock:
5 Min AMRAP:
3 Power Snatch AHAP
Max Reps Strict Pullups
*Every round, perform 1 set of max rep strict pullups, then go back to power snatch.
Rest 2 min
1 min Max Reps Power Snatch @75% of previous weight
Rest 1 min
1 min max reps pullups (kip ok)
**Power snatch does not have to be touch n go. Scale pullups, bands ok today.
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Friday, January 24th, 2020
Pre-Flight: Mean Leg day. Squats, Deadlifts and terrible assault bikes.
Jet Fuel: 400m run
PVC Course: Set up PVC pipes at various heights in the rig. At your direction, people have to either jump over, or crawl under the pvc pipes as they go from one end of the rig to another. Set up boxes of various heights at one end of the rig. When people finish the pvc course, they have to jump over the boxes.
Do this 3-4 times trying to see if people can do it faster, and then start tossing lacrosse balls to them while running the course.
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Squats vs Bands/Speed Deadlifts
Speed Squats vs bands
8x4 @45%
Speed Deadlifts
5x2 @50%
GainCity: 4x
15 BB Good morning AHAP
Hip Circle Party
Afterburner:
7 Rounds:
Max Effort 20/12 cal Assault bike
*Rest as needed between efforts
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SABADO GIGANTE
Find Heavy Complex:
1 Hang Power Clean+1 Hang Clean
-then
KING KONG
3 Rounds for time:
1 Deadlift @455/320
2 Muscle Ups
3 Squat Cleans @250/175
4 Handstand Pushups
**Classic heavy and nasty CF benchmark wod. THIS IS SHORT AND INTENSE!! For reference, fast people get this done in between 2:30-4:00 minutes. Make sure people are scaled properly.
**Scale deadlift and Clean weight to really heavy, whatever works.
**Scale MU to 5 strict pullups. Scale handstand pushups to 10 pushups.
**I wouldn’t even worry about teaching the HSPU or MU today. There are too many moving parts in this workout. Just use the scaling options for people who are unsure about the movements.
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