GCSC MARCH 2020
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MARCH 1, 2020
Week 1, Girth Differential Commencing
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 2nd, 2020
Pre-Flight: Bench Press all around, then the emphasis is on core and back today for the gaincity and accessory.
Jet Fuel:
1 min: Max Cal Assault bike Arms only. Get after it!
-then
4x:30 Max reps
Face Pulls (banded) https://youtu.be/IndIttUTNMU
Pushups
Seated Rows (banded) https://youtu.be/VltAHFHJMDQ
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Jesse Burdick’s Board Fight https://youtu.be/Ea0MonesChI
3x
AMRAP: 3 reps thin board
3 reps mid board
3 reps thick board
@45%
Keep cycling through until failure. Repeat 3 times.
GainCity:
4x15
BB Drag Rows https://youtu.be/SUrcyZIGEqE *Back flat, shoulders over the bar, bar set at knees. Barbell stays in contact with thighs throughout the lift. Pull elbows straight back.
DB Reverse Flyes
4x15
DB Upright Rows https://youtu.be/jELbn2bPuwk
DB Front Raise
DB Lateral Raise
*This does not have to be done as a complex today. You should be able to use heavier weights on the upright rows.
AfterBurner: https://youtu.be/nlC519EXcxw
For TIme: 2 Rounds
20 (10each) Plank KB Drag
20m Death Drag
20 (10 each) Plank KB Drag
20m Death Drag
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Tuesday, March 3rd, 2020
Pre-Flight: Squats n deads then Some explosive jumping work mixed with sprint rows
Jet Fuel: Row 500m
Lateral Change of direction Drills.
-set up 3-4 rows of small plates, or erasers, or anything small that csn be picked up. Have an athlete behind each row. Have them perform assorted c.o.d. drills for time i.e. sprint to first object, back pedal back, sprint to 2nd object, back pedal back. Then sprint to 2nd object, back pedal, then sprint to first object, back pedal. Have them pick up all the objects, then on the return, set them back down. Repeat with variations of side shuffle, sprint, back pedal, in several combinations.
*Mash lower body
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Snatch Grip Deadlift vs Chains
Max 5
Dudes -3 chains (total) Chicks -2 Chains (total)
AMRAP @80%
GainCity:
4x
10 (5each) DB Single arm overhead walking lunge AHAP
20 Banded Hamstring Curls
100m Sled Drag
Afterburner:
4x
200m Sprint Row
10 Max Height Vertical Jumps
*2 minute rest between rounds
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Wednesday, March 4th, 2020
Active Rest Day
300 Calorie Row
*Every 60 calories, bike 10 calories
-OR-
HUMPDAY PUMPDAY!!
20 min:
5 Pullups (strict)
5 DB Press AHAP
5 Deadlift @1.5 bodyweight
5 Cal Bike
Girth Differential:
3x
:30 Stations, no rest:
Straight bar curls AHAP
Dips
Chinups
DB Kickbacks
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Thursday, March 5th, 2020
Pre-Flight: Shoulders and bench press, then it gets techincal with HSPU and Double unders. Have people scale to DB’s as needed
Jet Fuel: Reverse Tabata:
Pushups/Situps (8 minutes)
-then
Band pull aparts, presses, upright rows
*Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Spoto Bench Press vs Bands
Max 5
-then
5x2 @5 rep weight
*Spoto bench: the bar deliberately does not touch chest. It stops about 2 inches off the chest and turns around.
GainCity:
4x
Max Reps Pullups (scale as needed to get at least 10 on the first set)
20 Incline DB Press
20 DB Hammer Curls
20 DB Skull Crusher
Afterburner:
Death by DB Push Press and Double Unders
OTM:
1 DB Push Press
10 DU
*Add 1 Push Press every minute. Add 5 DU every minute.
*Go until the required reps cannot be completed in a minute.
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Friday, March 6th, 2020
Jet Fuel: Good ol’ fast feet drills https://youtu.be/mX00T4uuPtI
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo Squat/Speed Deadlift
Tempo Squat
*All sets all reps, 5 count lower, up fast
5x5 @45%
5x5 @50%
Speed Deadlift
7x1 @60%
GainCity:
3x
20 Hip Circle DB Straight leg Deadlift
8 Single leg squat (each)
1xTabata Hollow
Afterburner:
AFAP:
20-15-10-5
Burpee Box Jump Over
5-10-15-20
Row Calories
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SABADO GIGANTE
20 min:
5 Pullups (strict)
5 DB Press AHAP
5 Deadlift @1.5 bodyweight
5 Cal Bike
Girth Differential:
3x
:30 Stations, no rest:
Straight bar curls AHAP
Dips
Chinups
DB Kickbacks
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