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MONDAY ONLY, sorry for the late post, will update tomorrow

GCSC March 2021




Sunday February 28th. -New Cycle starts tomorrow. Pristine and fresh like a Rocky Mountain stream, flowing to the raging Colorado River.


**Programming option change. Choose one of the training tiers to follow (Red, White, or Blue). Each day perform ONLY that part of the Major Lift section. Red is the foundational strength template, based on 5/3/1. White is the Powerlifting tier for max strength building. Blue is the bodybuilding tier. All other sections of the day’s training will be completed by everyone.**

-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 doesn’t want to overdo the sweats, just take the movements and rep counts out of the afterburner and do them like regular sets/reps.


Monday, March 1st, 2021

Pre-Flight: The pumps will be legendary today. Bench, Shoulder Press, Curls, Rows, and 3 nasty short amraps of traps n’ triceps


Jet Fuel:

50 Jumping Jacks

5 Cartwheels (YES!)

5 inch worms

3x10 (lightweight)

DB Bench

DB Shoulder press

Band Pull apart

Plate internal/external rotations https://youtu.be/3fN8bq9GJ5c


Major Lift: Red (foundation training): Bench Press (follow the Red Tier training template)

White (powerlift): Speed Bench

10x3 @45

5x3 @50%

Blue (bodybuilder): Bench Press

4x8


GainCity:

-Shoulder Press

3x10

-T-bar Rows

3x12

-3x Superset

Max Diamond Pushup (scale by elevating, no knee pushups)

21’s DB Bicep Curls

(7 reps start to mid range of motion, 7 reps mid to finish r.o.m., 7 reps full r.o.m.)


After Burner:

3x

2 min AMRAP: 10 SDHP (115/75)

10 Push Press (115/75)

*1min Rest Btw rounds

**Weights are guides only. Use a weight that is heavy but unbroken for the 2 minute bout.**


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