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July 28th 2019 Week 2 of GMO testing

GCSC JULY 2019

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July 28th 2019

Week 2 of GMO testing

-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 29th, 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 @65%


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:

7 min Max Rounds:

3 Pullups

100m Run

*Pullups are always strict unless said otherwise

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Tuesday, July 30th 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: Squat

MAX 6

1xAMRAP @80%

**Suggested warmup: work up to between 65-75%ish performing no more than 3 reps. Then hit the 6 rep. If there is still room, add weight and hit one more set of heavy 6. No more after that.**

**Compare to max 8 from July 2nd**


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:

10mins OTM:

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

2 Burpee Box Jump Over

10yd SPRINT

*Less reps than last week, go on the minute this week. Aim to get done in under 30 seconds

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Wednesday, July 31st, Active Rest

20mins Running Clock (not for time):

800m Run

25 Situps

*Move at a recovery pace

-then

STRETCH


-OR-


HUMPDAY PUMPDAY:

In teams of 3:

10 Rounds:

10 Thrusters (may be taken from rack) (135/95)

Tire Flips or Prowler Push

Rest

**each teammate starts at a different station. The thrusters are the time keeper. One person is always resting. One person is always performing tire flips or sled. One person is always on thrusters. One re-rack is allowed per set of thrusters. Any additional rerack results in a 10 burpee penalty on the spot for the whole team. The workout is finished when the whole team has completed 10 rounds. The weight may be adjusted per person.**

**If you perform this alone, perform 5 tire flips each round and your rest will be equal to the time of your last set of thrusters. Transition time may be included in the total rest time.**

**If you are a team of two, perform 5 Tire flips, and each person’s rest will be equal to the time of whichever station the other teammate is on.**

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Thursday, August 1st, ME UPPER:

Jet Fuel:

3x

20 mtn climbers

10 v-ups

10 Pushups

-then

Stretch


Major Lift: Red: Shoulder Press

Wht/Blu: Shoulder Press

Max 5

-then

3x5 @90%


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

10 wallballs (heavier than last week)

Min 2:

5 DB snatch+push press right

8 Burpees

**DB snatches are split between minutes this week, and wallballs are heavier

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Friday, August 2nd, DE LOWER:

Jet Fuel:

5 Rounds

10 Cal Row or Bike

10 Air Squats

-then

Stretch


Major Lift: Red: Deadlift

Wht/Blu: Squat

10x3 @55%

Deadlift

7x1 @65%


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:

For Time:

10 Deadlift, 5 Power Clean @bodyweight

50ft Plate pinch Farmer Carry AHAP

8 Deadlift, 4 Power Clean

50ft Plate pinch Farmer Carry AHAP

6 Deadlift, 3 Power Clean

50ft Plate pinch Farmer Carry AHAP

4 Deadlift, 2 Power Clean

50ft Plate pinch Farmer Carry AHAP

2 Deadlift, 1 Power Clean

50ft Plate pinch Farmer Carry AHAP

**This week is a task priority workout and the deadlifts are higher rep than the cleans**

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SABADO GIGANTE:

In teams of 3:

10 Rounds:

10 Thrusters (may be taken from rack) (135/95)

Tire Flips or Prowler Push

Rest

**each teammate starts at a different station. The thrusters are the time keeper. One person is always resting. One person is always performing tire flips or sled. One person is always on thrusters. One re-rack is allowed per set of thrusters. Any additional rerack results in a 10 burpee penalty on the spot for the whole team. The workout is finished when the whole team has completed 10 rounds. The weight may be adjusted per person.**

**If you perform this alone, perform 5 tire flips each round and your rest will be equal to the time of your last set of thrusters. Transition time may be included in the total rest time.**

**If you are a team of two, perform 5 Tire flips, and each person’s rest will be equal to the time of whichever station the other teammate is on.**

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