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JANUARY 26th 2020 Week 2

GCSC JANUARY 2020

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JANUARY 26th 2020 Week 2

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 27th, 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 @50%

5x3 @55%

1xMax reps @55%


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:

3x

2min on, 1min off

4DB Power Clean

4DB Push Press

*Get max reps every round.

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Tuesday, January 28th, 2020

Pre-Flight: Skwaats 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:Box Squat

Max 3

-then

2x5 @90%

*Box height at or slightly above parallel

**Compare to Max 5, December 31st**


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)

Shuttle needs to be performed like in this video https://youtu.be/16OpgwV7nRM Perform as demonstrated in the video. Break down, work on deliberate movement and keep your hips low on transitions. and...SPRINT!!!

The stimulus of this will be lost if maximal effort is not put in

*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. This week, we’re doing a 5/10/5 shuttle again but it will be performed a specific way.:

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Wednesday, January 29th, 2020

Active Rest Day

200 Situps

Every minute, 10 pushups until done.

*Scale to 100 situps and 5 pushups

-OR-

HUMPDAY PUMPDAY!!

Death by Bodyweight Bench Press:

Start a clock and, perform 1 rep of bench press. Every minute, add 1 rep until failure.

*Scale to a weight that will allow for 10ish minutes

-then

Running Clock:

20-18-16-14-12-10-8-6-4-2

Pushups

10-9-8-7-6-5-4-3-2-1

Strict Pullups

*3 Stone or Dball, ground 2 shoulder after every set of pullups. Finish with stones

*Sub stones with bodyweight power clean

**Perform 20 pushups, 10 pullups, 3 stones. Then 18 pushups, 9 pullups, 3 stones etc...

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Thursday, January 30th, 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: 3 Board Bench Press

Max 5

-then

2x Max Reps 5 Board Bench and 3 board weight.


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:

1 min max reps strict pullups

1 min rest

5 min AMRAP:

3 Power Snatch+10lbs from last week

10 Kipping pullups

2 min rest

1 min max reps power snatch @75% of previous snatch weight

*Basically switching the order from last week and sticking kipping pullups in the amrap.

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Friday, January 31st, 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 @50%

Speed Deadlifts

5x2 @55%


GainCity: 4x

15 BB Good morning AHAP

Hip Circle Party


Afterburner:

7x OTM:

10/7 Cal Bike

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SABADO GIGANTE

Death by Bodyweight Bench Press:

Start a clock and, perform 1 rep of bench press. Every minute, add 1 rep until failure.

*Scale to a weight that will allow for 10ish minutes

-then

Running Clock:

20-18-16-14-12-10-8-6-4-2

Pushups

10-9-8-7-6-5-4-3-2-1

Strict Pullups

*3 Stone or Dball, ground 2 shoulder after every set of pullups. Finish with stones

*Sub stones with bodyweight power clean

**Perform 20 pushups, 10 pullups, 3 stones. Then 18 pushups, 9 pullups, 3 stones etc...

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