GCSC JUNE 2019
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**And here's a pic of me deadlifting back in 2009, with just wee little mullet**
-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, June 24th, DE UPPER:
Jet Fuel:
Partners:
1 partner always performs 5 burpees
-the other stations rotate through:
Pushups
Band Pull aparts
Scapula pullups https://youtu.be/1Csn-6LDQX4
Major Lift : Red: Bench Press
Wht/Blu: Close-Grip Bench
6x4 @50%
4x4 @60%
3x1 @70%
*Grip closer than usual. Don’t overthink it. The only thing we don’t want is our hands so close together that they interfere with touching our chest. Hands should remain outside shoulders*
GainCity:
-Kneeling Landmine Press https://youtu.be/_ArzG9qz-yM
4x8 (each)
-Chin Holds https://youtu.be/FDwbHBVqhkU
10x10 seconds
(If necessary, use a box or a low bar and jump to get your chin over the bar. These are not pullups, the work is in holding, not pulling up. Make it as easy as needed to get chin over. If necessary, leave one foot on the floor to support yourself as little as possible.)
10x10 seconds
-Band Bent Over Rows https://youtu.be/PiLuQHq2dS4
4x20
-BB Curls and DB Skull Crushers
4x12
Afterburner:
75 Burpee Pullups
If bar cannot be setup to efficiently move directly from a burpee into a jumping pullup, then sub ring rows and break the reps up into sets of 5. I.e. 5 burpees, 5 ring rows, repeat.
*10min cap*
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Tuesday, June 25th, ME LOWER:
Jet Fuel: Hip Circle Assault Bike 3 mins https://youtu.be/sWrCL53PWzs
3x10
Hip Circle Squats https://youtu.be/56XLL4e_6Ds
Empty BB Hip Circle good mornings https://youtu.be/IvhkFa_o5kg (the video shows a band over my shoulders. Instead, put a barbell on your back. Keep the band around your knees)
Major Lift: Red: Squat
Wht/Blu: Sumo Dead
Max 3 vs bands
-then
1xAMRAP @80%
**Compare to max 5 May 28th**
GainCity
-Stiff leg deadlift/Pendlay row Superset https://youtu.be/q53k_02rpGU
3x10 (each)
(Stiff leg is not straight leg. Just keep your hips up higher than usual)
-DB Single arm Low box stepup
3x8 (each leg)
(with a single DB, the focus is on trunk stability. Don’t rotate the hips, keep toes forward and keep back straight.)
-Weighted Cossack Squat https://youtu.be/XMXmm4TWwpA
3x8 (each leg)
Afterburner:
10 mins OTM:
20 Squats
16 Lateral Jumping Lunges https://youtu.be/G5a41Rnm8uA
(if jumping over a target is too much, don’t do it. Just jump as high as you can. If you can’t jump, just do lunges)
*Alternate, 5 sets each*
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Wednesday, June 26th, Active Rest
6x
400m Run
20 Toes 2 Bar
-then
STRETCH
-OR-
Humpday Pumpday
Strongman, “McGhee”
US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.
He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.
As written:
30 min AMRAP:
5 Deadlifts (275/185)
13 Pushups
9 Box Jumps (24/20)
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Today’s Version:
30 min AMRAP:
5 Sandbag Deadlifts (150/100)
13 Pushups
9 Sandbag Stepups (150/100)
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Thursday, June 27th, ME UPPER:
Jet Fuel: 20 Cal Bike
3x10
DB Shoulder Press
DB Bench Press
DB Row
:20 Hang Stretch
Major Lift: Red: Shoulder Press
Wht/Blu: Manpon Press
Max 4
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
GainCity:
-DB Supinated Rows https://youtu.be/madfhQGE_vE (Palms up)
4x20
-Arnold Press
4x12
-DB Alternating Curls
3x10 (each)
-Dips
3xMax Reps
Afterburner:
7min MAX Rounds:
10 DB Snatch AHAP
10 Pushups
10 Cal Bike
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Friday, June 28th, DE LOWER:
Jet Fuel: AFTERBURNER WILL BE DONE FIRST TODAY
Footwork, and banded run drills https://youtu.be/_HBF0z6Nbag
-then
10xOTM
2 Burpees + 40yd sprint
Major Lift: Red: Deadlift
Wht/Blu: Squat
5x3 @45%
Good Morning
4x8 moderate weight
GainCity:
-Sled Drag
3x100m Heavy
-Leg Curls and Leg Extensions
3x20 each
Afterburner: FIRST TODAY
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SABADO GIGANTE:
Strongman, “McGhee”
US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.
He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.
As written:
30 min AMRAP:
5 Deadlifts (275/185)
13 Pushups
9 Box Jumps (24/20)
----
Today’s Version:
30 min AMRAP:
5 Sandbag Deadlifts (150/100)
13 Pushups
9 Sandbag Stepups (150/100)
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