GCSC NOVEMBER 2019
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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.
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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
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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
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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
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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.
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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
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