GCSC NOVEMBER 2019
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November 24th, 2019
A new 2 week journey in the never ending story of pumps
-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, 25th 2019
Jet Fuel:
2 minutes Assault bike
-then
Spidermans forward/backward
Crab walk forward/backward
Scorpions backnforth each side
:30 deadhang pullups grip
:30 deadhang chinup grip
Major Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Banded Bench Press
5x3 @50%
5x3 @55%
3x3 @60%
GainCity:
3x
12 (each) Kneeling landmine press https://youtu.be/_ArzG9qz-yM
12 (each) Single arm DB row
15 DB Seated incline curls https://youtu.be/L0UeTFhGYfw (enjoy the sweet dance music)
Max reps dips
Afterburner:
For Time:
10-9-8-7-6-5-4-3-2-1
Pullups (kip ok)
10-10-8-8-6-6-4-4-2-2
Pushups
**Scale Pullups and Pushups so that all 10 can be completed the first round.
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Tuesday, November 26th, 2019
Jet Fuel:
5 min Running clock:
4 Squats
2 Lunges (total)
50m Run
Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Deficit Sumo Deadlift (2’)
**Be sure to not make your deficit larger than 2”. Sumo from a deficit can be done, but much more than 2” messes up the levers and is counter-productive. **
Max 2
1xAMRAP @80%
**Compare to max 4, October 29tht.**
GainCity:
4x
15 (each) DB single leg deadlift
15 DB Bent Over Rows
10 Pistols (each)
Afterburner:
4, 2minute AMRAPs
4 Deadlift
4 Hang Power Clean
4 Front Rack Lunges
*Use the heaviest weight possible to move quickly without rest for 2 minutes. Use 135/95 as a weight load guide.
*rest 2 minutes between rounds
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Wednesday, November 27th, 2019
Active Rest Day
4x400m Run Time trial
*rest as needed between efforts
-then
100 Situps
-OR-
HUMPDAY PUMPDAY!!
10 Rounds
15 Double KB Swings
Max reps Bench Press @bodyweight (scale to get at least 10 on the first set)
*rest 2 minutes between rounds
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Thursday, November 28th, 2019
Jet Fuel:
Partners: Assault bike 100 cals, switch every 10.
Partner not biking, handstand hold or DB Overhead hold
Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Floor Press vs. Chains
Max 3
1xAMRAP@80%
1XAMRAP@70%
**M-3chains, L-2chains**
**Compare to max 5, October 31st**
GainCity:
100 Band Pull apart
100 Band Presses https://youtu.be/K0pgZiUp9Cg (the video shows the band behind the head. Do not do this. Keep it in front like a regular press)
100 Bandy Curls
100 Bandy Pushdowns
*Split these up in any number of reps in any order
Afterburner: Double Tabata, Alternating (8 minutes):
DB Floor Press AHAP
Rope Climbs
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Friday, November 29th, 2019
Jet Fuel: 1 time through, each of the following:
:30 each movement, no rest:
Squat
Burpee
Mtn Climber
Pushup
Situp
-then
https://youtu.be/8i6TrZBD0tM Follow along with this video and have people work on single leg stability.
*In the video, the 2nd exercise has him banded. Don’t worry about that, just have people lateral jump.
Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Deadlift
5x3 @50%
5x3 @55%
3x3 @60%
**Do not touchngo. Reset every rep
Squat:
7x2 @60%
GainCity:
3x
20 Weighted Situps
Leg Extensions
Leg Curls
Afterburner:
5 Rounds For Time:
(3x) 1 Power snatch+3 Overhead Squats AHAP
10 Box Jumps (30/24)
10 Toes2Bar
**To clarify, each round will consist of 1 Power snatch+3 overhead squats, repeated 3 times, then move on to 10 box jumps and 10 T2B
**Think of 135/95 as a guide for weight for people. Scale box jump height if needed. Scale Toe2Bar to hanging knee raise. Only resort to lying leg raise if absolutely necessary..
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SABADO GIGANTE
10 Rounds
15 Double KB Swings
Max reps Bench Press @bodyweight (scale to get at least 10 on the first set)
*rest 2 minutes between rounds
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