GCSC NOVEMBER 2019
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November 17th, 2019
Week 2 of this fresh bout of deliciousness
-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, November, 18th 2019
Jet Fuel:
3x
10 Pushups
KB overhead carry, gym floor down and back (take time here to explain and demo proper shoulder loading and engagement. Pull the scapula down and in. Do not allow people to over extend their backs in order to hold the weight overhead. If they have to go lighter in order to maintain vertical, tight posture and position, so be it).
Partners: Wheel barrow obstacle course
-Set up plates of various heights and spacing on the gym floor. Have people partner up and run the courses. Put cones on either end and have people go around the cones and come back.
-If you have advanced people who can handstand walk, let them.
-This warmup may take longer than time allows during the hour long class. If needed, cut the wheel barrow races.
*mash
Major Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Jesse Burdick’s DB Fist Fight!
5 sets max reps getting no less than 20 reps on the first set.
-then
2 sets max reps @50% of previous 5 sets weight.
GainCity:
3x25
FacePull
T-bar row
Banded Tricep Pushdown (challenge yourself to a thicker band)
DB Curl (any kind)
Afterburner:
2x
3 min AMRAP
1 Power Clean+2 Push Press (same weight as last week)
1 Bar over burpee
1 min rest between
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Tuesday, November 19th, 2019
Jet Fuel:
200m run
Agility Ladder
*Use the agility ladder and have them go through various coordination drills
Find max height Single Leg box jump (each)
*mash
Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Squat vs Chains
Dudes-3 Ladies-2
GainCity:
3x25
Goblet Split Squats, 12 each
Barbell hip thrusts AHAP
Side plank leg raises (internally rotated feet), 12 each, wear a hip circle for extra credit
Afterburner:
Every 30 seconds for 5 mins:
(10 rounds)
Alternating
*On the full minute: 5 Ball Slams
Shuttle Run 10m n’ back
*On the :30 second: 5 jumping squats (holding slam ball)
Shuttle Run 10m n’ back
**When the clock starts, perform 5 ball slams and run the 10m shuttle, then rest until :30. At :30, perform 5 jump squats and run the 10m shuttle, then rest until 1:00. At 1:00, repeat the first round. At 1:30, repeat the 2nd round. Continue alternating every :30 until 10 rounds (5 minutes) are complete.
*This is aggressive. You have to be fast if you want any rest
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Wednesday, November 20th, 2019
Active Rest Day
400m Sled Drag
Tabata Mash Up:
Burpees
Wallballs
Jump Ropes
Situps
*Full tabata for each exercise. 16mins*
-OR-
HUMPDAY PUMPDAY!!
10-9-8-7-6-5-4-3-2-1
Squat @1.5 BW
**250m Row between squat rounds
**Finish with rowing
**Error on the side of heavy. Its ok and expected to break up the sets. No more than 2 sets to get to the first 10. Then it doesn’t matter how its broken up.
**Start a clock to keep track but this is NOT a “for time” workout in the traditional sense. Yes, move with urgency but again, error on heavy and recover a bit before hitting the squats.
-then
Tabata: Empty BB Curls
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Thursday, November 21st, 2019
Jet Fuel:
1min Max Reps Burpees
-then
“swimmer’s warmup”
Various Arm swings, forward, back, up, down
Shoulder Prehab: Holding small plates, hold arms straight out in a T, with shoulders engaged and rotate the plates internal and externally rotated. Then hold the plates straight out in front and do the same thing. Then with one arm at a time, hold one plate overhead keeping the lats and scaps engaged, paying attention not to lose tension on the side, and rotate the plate internally and externally.
*mash
Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Slingshot Bench Press
Max 1
1xAMRAP @80%
1xAMRAP @70%
**Compare to max 3, October 17th**
GainCity:
3x
Max Pushups vs. Bands
25 Banded Straight Arm Pull downs
25 Banded Curls
12 DB Tricep Kickbacks (each)
Afterburner:
10min, 30 seconds on, 30 seconds off, alternating:
Max Cal Assault bike
Kipping Pullup
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Friday, November 22nd, 2019
Jet Fuel:
Row warmup:
In Partners,
3x250m row each.
Start easy, and increase speed each 250m. While partner rows, stretch.
*Mash
Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Squats/Speed Deadlifts
Speedy Squats
5x3 @60%
5x3 @65%
Speedy Deadlifts
7x2 @65%
GainCity:
3x
1 min Max KB Swings (eye level) AHAP
100m Backwards Sled Drag AHAP
50 Toes 2 Bar
Afterburner:
250m Sprint Row
-then immediately
3 min AMRAP
1 Power Snatch (same weight as last week)
2 box jump “all the way overs”
*Short, Fast and intense Swod.
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SABADO GIGANTE
10-9-8-7-6-5-4-3-2-1
Squat @1.5 BW
**250m Row between squat rounds
**Finish with rowing
**Error on the side of heavy. Its ok and expected to break up the sets. No more than 2 sets to get to the first 10. Then it doesn’t matter how its broken up.
**Start a clock to keep track but this is NOT a “for time” workout in the traditional sense. Yes, move with urgency but again, error on heavy and recover a bit before hitting the squats.
-then
GainCity:
4x
15 Bandy Curls
15 Bandy Pushdowns
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