GCSC MARCH 2020
📷
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 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.
After Burner: https://youtu.be/nlC519EXcxw
For TIme:
80 (40 each) Plank KB Drag
80m Death Drag
One time straight through, must be completed in order
-----------------------------------------------------------
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
-------------------------------------------
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.
------------------------------------------------------------------
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
--------------------------------------------------
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
-------------------------------------------------
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.
---------------------------------------------------------------------
留言