top of page
Search
  • Writer's picturePerfPowerTrain

October 27th, 2019 November already and a juicy delicious new cycle comin our way.

GCSC NOVEMBER 2019

📷

October 27th, 2019

November already and a juicy delicious new cycle comin our way. We’re gonna work some barbell cycling/complexes in the next few weeks.

-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, 28th 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 @50%

5x3 @60%

*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:

3 Rounds for time:

2 Hang Power Snatch+3 Snatch Grip Push Press AHAP

10 Pushups

2 Hang Power Snatch+3 Snatch Grip Push Press AHAP

10 Double Unders

*Rest 2 minutes then Immediately

3 min AMRAP:

2 Hang Power Snatch+3 Snatch Grip Push Press AHAP

10 Pushups

-then Immediately:

For Time: 50 Double unders or 1 min double under attempts

*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 needs to be challenging but the not so heavy that rest is required. It’s only 3 minutes long and people need to be working the whole time.

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

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

Tuesday, October 29th, 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: 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 4

1xAMRAP @80%

**Compare to max 6, October 1st.**


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:

10 seconds Max distance broad jumps

50m Sprint

*1min rest between rounds

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

Wednesday, October 30th, 2019

Active Rest Day

100 Burpees

*Every minute 3 Pullups until finished

-OR-

HUMPDAY PUMPDAY!!

-then

D-ball, ground to over shoulder

10-8-6-4-2

Weighted Pullups

2-4-6-8-10

*For frisky people, snatch can be subbed for dball, and muscle ups can be subbed for pullups

-then

30 seconds on 30 seconds off, 4 rounds:

Dips

DB hammer curls

DB Skull Crusher

Chinups

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

Thursday, October 31st, 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: Floor Press vs. Chains

Max 5

1xAMRAP@80%

1XAMRAP@70%

**M-3chains, L-2chains**


GainCity:

3x

Max Pushups

12 Pendlay Rows

4x

12 DB Reverse Flyes

12 Straight Bar Curls

12 Skull Crusher


Afterburner:

10 min EMOM:

5 SDHP AHAP

Max Reps HSPU

*20 seconds rest every minute

*Begin every set of HSPU strict, then go to kipping

*Scale to negatives, then to handstand hold, then to DB’s

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

Friday, November 1st, 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 @50%

1 minute max reps Deadlift @50%

2 sets:

30 seconds max reps Squat @55%

30 seconds max reps Deadlift @55%

1 set:

15 seconds max reps Squat @60%

15 seconds max reps Deadlift @60%


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

D-ball, ground to over shoulder

10-8-6-4-2

Weighted Pullups

2-4-6-8-10

*For frisky people, snatch can be subbed for dball, and muscle ups can be subbed for pullups

-then

30 seconds on 30 seconds off, 4 rounds:

Dips

DB hammer curls

DB Skull Crusher

Chinups

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



18 views0 comments

Comments


bottom of page