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October 13th, 2019 So Fresh, So Clean.

GCSC OCTOBER 2019

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October 13th, 2019

So Fresh, So Clean.

-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, October 14th, DE UPPER:

Jet Fuel:

Partners:

2x One Holds a handstand while the other:

SPidermans forward down, backwards, back

Switch.

-then 3 min AMRAP:

One partner in a Plank, one partner performs 2 burpees. Switch

*Mash Upper Body


Major Lift : Red: Bench Press

Wht/Blu: Board Press

2x15 @55% no board

2x10 @60% 2 board

2x5 @65% 3 board

5x2 @70% 4 board


GainCity:

-3x Max reps pullups, 2x Max reps banded pullups

-3x

-10 Banded “A, T, Y, T, A” - Use 2 light bands attached to a rig. Facing the rig and holding one band in each hand, pull apart and down to make the letter A, then pull apart and down to make the letter T, then Y, then A. Repeat for all 10 reps without stopping.

-10 “Iso hold DB Curls” - Holding one DB in a 90 degree curled position, perform 10 db curls with the other arm. Switch. https://youtu.be/PeFOpD8zWDs

-10 Db Tricep Kickbacks

-10 Supinated DB Bent over row


Afterburner:

7 rounds:

1min on, 30 sec off

DB Manmakers (pushup, row rt, pushup, row lt, cluster)

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Tuesday, October 15th ME LOWER:

Jet Fuel:

3 min AMRAP:

3 Air Squat

2 Lunges

1 Burpee

*Mash lower body


Major Lift: Red: Squat

Wht/Blu: Deadlift vs. Bands

Max 3

1xAMRAP @80%

**Compare to max 5, September 4th**


GainCity:

3x

-1 min. banded marches https://youtu.be/kkutsbzzorQ

-100m Hip Circle Sled Drag

-12 DB RDL


Afterburner:

7min Max Rounds:

2 Hang Clean+2 Front Squats AHAP

10 Cal Bike

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Wednesday, October 16th, Active Rest

Active Rest Day

20 minutes: 30 Cal Row

30 Slam Ball

-OR-

HUMPDAY PUMPDAY!!

Heavy 5 Bench Press

-then

20 minutes ladder:

2 Bench Press @heavy 5 weight

2, 4, 6, 8, 10, etc… kb goblet Squats and kb swings

*Bench stays 2, squats/swings go up by 2 every round

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Thursday, October 17th, ME UPPER:

Jet Fuel:

3 min Fighter Warmup

-then

5 mins

Handstand/HSPU/Deficit HSPU Practice


Major Lift: Red: Shoulder Press

Wht/Blu: Slingshot Bench Press

Max 3

1xAMRAP @80%

**Compare to max 5, September 26th**


GainCity:

-Double Tabata (8mins) Alternating, Using a 15lb plate

Russian Twist

Seated Bus Drivers (With scapula engaged, hold the plate straight out in front with hands on either side of the plate, rotate the plate 90 degrees clockwise and 90 degrees counter-clockwise. Repeat).

-4x12 Tbar rows

-4x12 DB Preacher Curl

-4x12 Skull Crusher


Afterburner:

21-15-9

DB Bench Press

Chest 2 Bar Pullups

Burpees

*Pick a bench press weight that can get the 21 reps done in no more than 2 sets.

*Pullups may be kipped

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Friday, October 18th, DE LOWER:

Jet Fuel:

400m Run

3x20

Banded Good morning

Lunges (10 each)

*Mash lower body


Major Lift: Red: Deadlift

Wht/Blu: Jump Squats 3x10

*Back Racked barbell (high bar) loaded with as much weight as can be performed explosively and safely for 3 sets of 10

Deadlift

10x3 Not touch n go @55%

*Alternate sets back n forth from squat to deadlift


GainCity:

-Hip Circle Assault bike for 3 minutes, legs only

*wear a hip circle and ride the bike

-3x12 (6each) DB Reverse Lunge

-3x10 High Box Jumps


Afterburner:

Death by UNBROKEN Wallball:

Get as many rounds of the following until failing wallballs

10 Cal Row

UNBROKEN Wallball

5, 10, 15, 20, 25, 30...etc

*Each round has 10 calorie row, and wallballs increase by 5.

*Scale wallballs as 2, 4, 6, 8, 10... etc for people who struggle with wallballs.

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SABADO GIGANTE:

Heavy 5 Bench Press

-then

20 minutes ladder:

2 Bench Press @heavy 5 weight

2, 4, 6, 8, 10, etc… kb goblet Squats and kb swings

*Bench stays 2, squats/swings go up by 2 every round

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