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MARCH 8th, 2020. Week 2, Base+Pump=Girth. Girth-Base=Girth Differential

GCSC MARCH 2020

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MARCH 8th, 2020

Week 2, Base+Pump=Girth. Girth-Base=Girth Differential

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 9th, 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

@50%

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 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.

For TIme:

80 (40 each) Plank KB Drag

80m Death Drag

One time straight through, must be completed in order

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Tuesday, March 10th, 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: Close-Stance Squat

Max 8

Beltless

**Compare to max10 February 11th**

GainCity:

4x

10 (5each) DB Single arm overhead walking lunge AHAP

20 Banded Hamstring Curls

100m Sled Drag

Afterburner:

For Time:

20 Box Jumps

750m Sprint Row

20 Box Jumps

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Wednesday, March 11th, 2020

Active Rest Day

30 mins:

5 Pullups

10 Pushups

15 Squats

20 Cal row

-OR-

HUMPDAY PUMPDAY!!

Find 1rm Power Clean

3x

1min Max Reps PowerClean @70%

1min Rest:

1min Max Reps Bench Press (185/125)

1min Rest:

1min Max Reps Pullups

Rest 2 minutes and repeat.

**Scale to weights that are manageable. Heavy enough to not go unbroken, but light enough to be able to pick up the bar and keep moving. Strict Pullups.**

Girth Differential:

3x

21’s Straight Bar Curls AHAP

21’s Straight Bar Skull Crushers AHAP

https://youtu.be/B9ndRA-EKGM Watch this video and realize no matter how tough things may get, at least you’re not this guy.

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Thursday, March 12th, 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: Close-Grip Bench

Max 1

1xAMRAP @80%

**Compare to max2 February 13th**

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:

7min AMRAP:

20 DU

10 Pushups

5 DB Push Press

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Friday, March 13th, 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 @50%

5x5 @55%

Speed Deadlift

7x1 @65%

GainCity:

3x

20 Hip Circle DB Straight leg Deadlift

8 Single leg squat (each)

1xTabata Hollow

Afterburner:

8 MIns, OTM:

10 Burpee Box Jump Over

20 Cal Row

*Alternate minutes, 4 sets each. These are very aggressive numbers. Scale accordingly

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SABADO GIGANTE

Find 1rm Power Clean

3x

1min Max Reps PowerClean @70%

1min Rest:

1min Max Reps Bench Press (185/125)

1min Rest:

1min Max Reps Pullups

Rest 2 minutes and repeat.

**Scale to weights that are manageable. Heavy enough to not go unbroken, but light enough to be able to pick up the bar and keep moving. Strict Pullups.**

Girth Differential:

3x

21’s Straight Bar Curls AHAP

21’s Straight Bar Skull Crushers AHAP

https://youtu.be/B9ndRA-EKGM Watch this video and realize no matter how tough things may get, at least you’re not this guy.

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