GCSC OCTOBER 2019
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October 20th, 2019
2nd week would make you think, less fresh, less clean, but no, no. More Fresh, morer Cleanerest.
-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 21st, 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 @60% no board
2x10 @65% 2 board
2x5 @70% 3 board
5x2 @75% 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:
1 min max reps pullups
5 Rounds for time:
10 DB Pushup/Renegade Rows
10 DB Thrusters
Then Immediately
1 min Max reps kipping Pullups
**The Pullups remain the same as last week. Aim to improve. The middle bit breaks up the the manmakers into separate parts.
**The pushups/renegade rows will be performed as 1 pushup, 1 row rt, 1 pushup, 1 row left, etc... Each time a row is performed it counts as 1 rep. So to complete 10 reps, 5 rows rt and 5 rows left will be performed along with 10 pushups total.
**Standard issue DB thruster
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Tuesday, October 22nd ME LOWER:
Jet Fuel:
3 min AMRAP:
3 Air Squat
2 Lunges
1 Burpee
*Mash lower body
Major Lift: Red: Squat
Wht/Blu: Squat
MAX 1
1xAMRAP @70%
**Suggested warmup: work up to between 65-75%ish performing no more than 3 reps. Then hit the 2 rep. If there is still room, add weight and hit one more set of heavy 2. No more after that.**
**Compare to Max 2, September 24th**
GainCity:
3x
-1 min. banded marches https://youtu.be/kkutsbzzorQ
-100m Hip Circle Sled Drag
-12 DB RDL
Afterburner:
7min EMOM:
10 Cal Bike
2 Hang Clean + max rep Front Squats +10lbs from last week
**Only work up to 40 seconds of every minute. If people have not failed their squats by 40 seconds in, they just stop there. If 10 cals on the bike takes longer than 25 seconds, scale the cals down to 7 or even 5 if needed.
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Wednesday, October 23rd, Active Rest
Active Rest Day
800m Run
50 Burpees
800m Run
50 Burpees
-OR-
HUMPDAY PUMPDAY!!
20 Min Max Rounds:
3 PowerClean @BW
6 Bench Press @BW
12 GHD Situps
-then
Not For Time, For Girth Differential:
21-15-9
Chinups
Dips
**Strict for both
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Thursday, October 24th, ME UPPER:
Jet Fuel:
3 min Fighter Warmup
-then
5 mins
Handstand/HSPU/Deficit HSPU Practice
Major Lift: Red: Shoulder Press
Wht/Blu: Shoulder Press
Max 10
-then
3x10 @90% of 10rm
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:
5 minutes to complete:
3 Rounds:
15 Bench Press @BW
15 Chest 2 Bar Pullups
**If finished before the time cap, remaining time is rest
-then immediately
3 minutes to complete:
2 Rounds:
10 Bench Press @BW
10 Chest 2 Bar Pullups
**If finished before the time cap, remaining time is rest
-then immediately
2 minutes to complete:
1 Round
10 Bench Press @BW
10 Chest 2 bar pullups
*Aggressive scaling may be necessary in order for people to be able to finish in the allotted time. We want people to finish so make sure proper scaling is done. That being said, try and have people use scaling options as close to last week as possible.
*Pullups may be kipped
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Friday, October 25th, 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+10lbs from last week
*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 @60%
*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:
Get as far as possible in 10 minutes:
8, 10, 12, 14, 16, 18 etc... Cal Row
10 UNBROKEN Wallball (30/20)
*Each round has 10 unbroken wallballs, and cal row increases by 2.
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SABADO GIGANTE:
20 Min Max Rounds:
3 PowerClean @BW
6 Bench Press @BW
12 GHD Situps
-then
Not For Time, For Girth Differential:
21-15-9
Chinups
Dips
**Strict for both
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