top of page
Search
  • Writer's picturePerfPowerTrain

November 3rd, 2019 Week 2, aged perfectly like a peppered Deer Jerky

GCSC NOVEMBER 2019

📷

November 3rd, 2019

Week 2, aged perfectly like a peppered Deer Jerky

-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 4th 2019

Jet Fuel:

2 minute running clock:

1 Burpee

3 Pushups

6 Mtn Climbers

-then

20 band pull aparts

10 Scapular pullups (1 count hold at top) https://youtu.be/wtzkz3pOjyE


Major Lift: Red: Bench Press

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Speed Bench Press

10x3 @55%

5x3 @65%

*Reps are allowed to move as fast as form allows. If a person has good position, they can move the bar down fast and up fast. However a lot of people will have trouble maintaining tension when they attempt to lower the bar quickly. In that case, have them lower the bar under control and drive the bar back up as fast as possible.


GainCity:

3x

10 DB Incline press

10 Chinup 3 count negatives

Double Tabata (8mins) alternating

Ring Curls

Sphinx https://youtu.be/RByr8K7ZlWw (advance to :45)


Afterburner:

Every :75 for 7 Rounds:

2 Hang Power Snatch+3 Snatch Grip Push Press +10lbs from last week

10 Pushups

Max Reps Double Unders up to :45 of each round.

*Each round gets :30 rest

*For reference, rounds will be at:

0:00, 1:15, 2:30, 3:45, 5:00, 6:15, 7:30

*Snatch: After the 2 hang power snatch are complete, the bar is lowered to a back rack position and 3 snatch grip push press (behind the neck) are performed before the bar can go back to the ground.

*Weight should be 10lbs heavier than last week.

*Scale double unders and pushups so that people can continue to move quickly. No knee pushups.

-----------------------------------------------------------

Tuesday, November 5th, 2019

Jet Fuel:

Fighter Warmup

-then

COD (Change of Direction Drills)

In our warmup today we’re working change of direction drills. These drills are meant to help reinforce good athletic position when having to make quick decisions. Keep people with neutral heads positions, hips low, fast hands/arms and feet forward. Focusing on these things will make people less likely to do moronic things like tear a tendon for no good reason.


Major Lift: Red: Squat

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Front Squat

Max 3

1xAMRAP@80%

**Compare to max 5 October 8th**


GainCIty:

4x

12 DB Stepups

12 Pistol (each) (one legged squat)

**Scale to holding a post, but make sure to maintain proper squat position, i.e. dont fall backwards. Keep your balance. Then scale to sitting on a low target**

Hip Circle Party


Afterburner:

10 Rounds:

5 Lateral Box Jump over https://youtu.be/2HFWJkwjSRo

50m Sprint

*1min rest between rounds

*Perform these facing perpendicular to the running lane, so a 90 degree turn is required after the last box jump, going into the sprint. Face the opposite direction every round. Make the box as short as needed so people can clear the object, even if it’s just a 10lb plate.

-------------------------------------------

Wednesday, November 6th, 2019

Active Rest Day

2k Row

Rest 5 minutes

1k Row

Rest 3 minutes

500m Sprint

-OR-

HUMPDAY PUMPDAY!!

5 min AMRAP:

10 KB Swings

100ft Overhead carry (alternate arms)

-then

21 min EMOM

1st minute: 5 Deadlifts @2xbodyweight

2nd minute: 1 set Max Reps Pushups (scale to get at least 15)

3rd minute: Max Reps Pullups in :30

-then

Partition in any way:

100 DB Curls

100 Banded Tricep Push Downs

100 DB Shoulder Press

------------------------------------------------------------------

Thursday, November 7th, 2019

Jet Fuel:

Bear Crawl (forward/backward/left/right), Crab walk (forward/backward/left/right), InchWorm (forward/backward), Spiderman (forward/backward)


Major Lift: Red: Shoulder Press

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Close Grip Bench Press

Max 8


GainCity:

3x

Max Pushups

12 Pendlay Rows

4x

12 DB Reverse Flyes

12 Straight Bar Curls

12 Skull Crusher


Afterburner:

1 min max reps HSPU

Rest 2 minutes

5 min AMRAP:

5 SDHP AHAP

10 HSPU

Rest 2 minutes

1 min max reps SDHP

*Scale HSPU to negatives, then to DB’s

--------------------------------------------------

Friday, November 8th, 2019

Jet Fuel:

Run 400m

Deadbugs/Star fishes https://youtu.be/d8AIMOil7wM


Major Lift: Red: Deadlift

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Squats/Deadlifts

2 Sets:

1 minute max reps Squat @55%

1 minute max reps Deadlift @55%

2 sets:

30 seconds max reps Squat @60%

30 seconds max reps Deadlift @60%

1 set:

15 seconds max reps Squat @65%

15 seconds max reps Deadlift @65%


GainCity:

100 Situps

Hip Circle Party

3x20

Leg ext/Leg curl


Afterburner:

3 Rounds of 1 minute stations:

DB weighted Jumps (low height. Stack #45 plates. M-3, L-2)

Walking Lunges

Row

Rest 1 minute between rounds

*Fight gone bad style

*”Box Height” should be very low. Stack plates

*scale box jump height down as far as necessary, then to jumping in place i.e. no box.

-------------------------------------------------

SABADO GIGANTE

5 min AMRAP:

10 KB Swings

100ft Overhead carry (alternate arms)

(think of this as part of the warmup)

-then

21 min EMOM

1st minute: 5 Deadlifts @2xbodyweight

2nd minute: 1 set Max Reps Pushups (scale to get at least 15)

3rd minute: Max Reps Pullups in :30

-then

Partition in any way:

100 DB Curls

100 Banded Tricep Push Downs

100 DB Shoulder Press



22 views0 comments

Kommentare


bottom of page