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July 21st 2019 A hot new ready, completely genetically modified week of anabolic-ness

GCSC JULY 2019

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July 21st 2019

A hot new ready, completely genetically modified week of anabolic-ness

-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, July 22nd, DE UPPER:

Jet Fuel:

3x

10 Cal Row

10 burpee

---

3x

5 (each side) thread the needle https://youtu.be/GgoLFrNnWIo

Major Lift : Red: Bench Press

Wht/Blu: Speedy bench

10x3 @60%

GainCity:

-Tempo DB piston bench press (3-0-3-0 = 3 count down, no pause, 3 count up, no pause, repeat)

-DB Shoulder complex

8 Front and lateral raise, then 8 rev fly

Max Shoulder press

*One set = 8 of each of the three previous lifts, immediately followed by max reps overhead

-Tempo Pullups

4x5 (1-1-3-0 =fast up, one count hold at top, 3 count lower, no pause at the bottom)

*Scale anyway to be able to control and get all 5 unbroken

-Arms

3x:30

Straight bar curls ahap

Chest Supported Kickbacks https://youtu.be/MIH2Z24M6Z0

Afterburner:

For Time:

2 Pullups

100m Run

8 Plyo-Pushup

4 Pullups

100m run

6 Plyo-Pushup

6 Pullups

100m run

4 Plyo-Pushup

8 Pullups

100m run

2 Plyo-Pushup

10 Pullups

100m run

*Pullups are always strict unless said otherwise

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Tuesday, July 23rd ME LOWER:

Jet Fuel:

5 Min Running Clock:

5 Russian KB Swings

10 Ring Rows

5 Tuck Jumps

-stretch

Lunge Stretch

Foam roll your back

Major Lift: Red: Squat

Wht/Blu: Deadlift block pulls (bar just below kneecaps)

Max 5

2x5 @90%

GainCity:

-Bandy Belt Squats https://youtu.be/gUew3BGZcPQ

3x20

-Weighted Stepups (all reps on one leg, then switch)

3x8 (each)

*Hold DB under your chin

-Hip Thrusts

3x20 heavy

Afterburner:

10 Rounds Each For Time: (15mins)

2 ManMaker (DB pushup, row lt, pushup, row rt, cluster)

3 Burpee Box Jump Over

10yd SPRINT

*Rest 30 Seconds between rounds

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Wednesday, July 24th, Active Rest

*Every 2mins perform 5 bar over burpees

*Begin workout with burpees

-then

STRETCH

-OR-

HUMPDAY PUMPDAY:

30 min amrap:

100m Sandbag carry

5 sandbag squats

10 Pushups

15 situps

**Sub Heavy DB for Sandbag, but it must be carried under your chin!

**Sub DB squats for sandbag squats but it must be held under your chin!

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Thursday, July 25th, ME UPPER:

Jet Fuel:

3x

20 mtn climbers

10 v-ups

10 Pushups

-then

Stretch

Major Lift: Red: Shoulder Press

Wht/Blu: Manpon Press

Max 2

1xAMRAP @80%

1xAMRAP@70%

**If you don’t have a manpon, you can either roll up two yoga mats, or put an abmat on your chest, and use it to create momentum and limit ROM slightly

**Compare to max 4 on June 27th**

GainCity:

-T-Bar rows

4x10

-DB Curl and press

4x10

-Weighted Dips

4x10

Afterburner:

10min OTM, alternating:

Min 1:

5 DB snatch+push press left

5 DB snatch+push press right

10 wallballs

Min 2:

12 Burpees

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Friday, July 26th, DE LOWER:

Jet Fuel:

5 Rounds

10 Cal Row or Bike

10 Air Squats

-then

Stretch

Major Lift: Red: Deadlift

Wht/Blu: Squat

10x3 @50%

Deadlift

7x1 @60%

GainCity:

-Sled Drag+Hip circle

3x100m

-Hip circle party

3xtil it burns your face off

**Side steps, front steps, back steps, repeat

-L-sit

Afterburner:

10Min AMRAP:

1 Deadlift, 2 Power Clean @bodyweight

50ft Plate pinch Farmer Carry AHAP

2 Deadlift, 4 Power Clean

50ft Plate pinch Farmer Carry AHAP

3 Deadlift, 6 Power Clean

50ft Plate pinch Farmer Carry AHAP

Etc.

**Yes, this is an AMRAP, but DO NOT ALLOW form to go bad!! Every deadlift and power clean is to be done with perfect posture and position. No star fish landed powercleans!

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SABADO GIGANTE:

30 min amrap:

100m Sandbag carry

5 sandbag squats

10 Pushups

15 situps

**Sub Heavy DB for Sandbag, but it must be carried under your chin!

**Sub DB squats for sandbag squats but it must be held under your chin!

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