GCSC JUNE 2019
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June 9th 2019
Week 1 and everything is shiny and new
-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 10th, DE UPPER:
Jet Fuel: 20ft Death Crawl with lightweight DB’s https://youtu.be/s4kec81FVcY
Major Lift : Red: Bench Press
Wht/Blu: Pause Bench press
10x3 50%
7x3 60%
3 count pause
GainCity:
3x
15 Incline DB Press
15 DB Chest Supported rows
8 (each) DB Floor seated single arm shoulder press
ArmsXArnold in Commando
Afterburner:
100ft Prowler Push or 10ft Death Crawl
10 DB Shoulder 2 Overhead
10 Cal Ass Bike
10 Muscle Ups or 30 Pullups (kip ok)
10 Cal Ass Bike
10 DB Shoulder 2 Overhead
100ft Prowler Push or 10ft Death Crawl
*This is only one time through. It shouldn’t take too long, but it should be really heavy. Unbroken is not expected.
*Muscleups may be scaled to any variation that maintains integrity of movement i.e. bar muscleups or chest 2 bar pullups etc.
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Tuesday, June 11th, ME LOWER:
Jet Fuel:
500m Row
*Teach Powerclean*
Major Lift: Red: Squat
Wht/Blu: Deficit Deadlift, 2”
Max 2
1xAmrap @80%
*Compare to May 14th
GainCity
3x
20 Leg extensions and Leg Curls
20 Pistols (scale to a bench)
:30 pvc over/unders (15 seconds left,15 seconds right)
*Place a pvc pipe on j hooks on the rig. Standing to the right and facing parallel with the direction of the pipe, jump over the pipe to the left, and crawl under back to the right. Do this for 15 seconds, then turn 180 degrees and jump right over pipe and crawl back through to the left.
Afterburner:
4 Rounds:
200m Sprint Row
:30 max reps powerclean @bodyweight
*rest 1 min between rounds
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Wednesday, June 12th, Active Rest
3x
Put on a hip circle, farmer carry db’s and drag a sled 100m.
Then ride a bike for 10minutes in the sun.
-OR-
Humpday Pumpday
30 minute AMRAP:
5 Rope Climbs
10 Bench Press @bodyweight
10 Heavy Dball over shoulder
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Thursday, June 13th, ME UPPER:
Jet Fuel:
5 Minute AMRAP:
20 Double Under
5 Strict Pullups
5 Pushups
Major Lift: Red: Shoulder Press
-then 2xMax Reps Push press @heaviest shoulder press
Wht/Blu: Floor Press
Max 3
-then
3x5 @90%
*Compare to May 23rd
GainCity:
3x
DB Shoulder Complex:
8 Front Raise
8 Lateral Raise
8 Reverse Fly
30 Shrugs
3x
10 DB Curls
20 Bandy Curls
10 Tricep KickBacks
20 Bandy Pushdowns
Afterburner:
All Together as a Chipper:
Buy in 1 min Double Unders
7 min Max Rounds:
20 Pushups
10 Toes 2 Bar
25ft Farmer walk AHAP
Buy Out 1 min Double Unders
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Friday, June 14th, DE LOWER:
Jet Fuel:
3x
Ass bike 10 cal
Broad jump down
Inch worm back
Major Lift: Red: Deadlift
Wht/Blu: Deadlift
10x3 @50%
5x3 @60%
Squat:
10x1 @60%
GainCity:
3x
20 bandy hip thrusters
12 GHRs
Afterburner:
For Time:
100 DB Lunges (55/35)
*Every Break: 10 Box Jumps
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SABADO GIGANTE:
30 minute AMRAP:
5 Rope Climbs
10 Bench Press @bodyweight
10 Heavy Dball over shoulder
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Yorumlar