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October 6th, 2019 Turns out, there can be 2. This is the 2nd one.

GCSC OCTOBER 2019

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October 6th, 2019

Turns out, there can be 2. This is the 2nd one.

-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 7th, DE UPPER:

Jet Fuel:

2x

200m Run

1min Max Burpees

Rest 1 min

*Mash Upper Body


Major Lift : Red: Bench Press

Wht/Blu: Speed Bench OTM (on the minute)

5x5 @50%

5x5 @60%

3x3 @65%

3x1 @70%


GainCity:

3x

10(each) Seated upright DB Piston Press

12 T-bar rows

15 Hammer Curls

30 Seconds Max reps Weighted Bench Dips (place weight on thighs)

**Do bench dips whether you can do regular dips or not. This is for the change in tricep targeting**


Afterburner:

Spend time again practicing bar muscle ups and scales/transitions. Also make sure to have people performing the burpees properly for this workout. They are not regular burpees. They’re just like athletic burpees, but I do want people to do a pushup off the floor today.

Please, watch this dang ol’ video.

Bar MU coaching video: https://youtu.be/q_wSCL0UYkM

Athletic burpee+pushup

Teach form for today’s burpees. Burpees are Athletic burpees today but I want people doing the push off of the floor, however I still want an athletic foundation when they jump and land. No feet on their toes, or feet close together. Universal athletic position needs to be enforced. Feet outside their shoulders, toes straight ahead, hips back, weight in midfoot, leaning forward, tension in hamstrings, hands up in front and head and eyes straight forward. They must find this athletic position before they can jump and find it again before they go back down to the floor for the next rep. Have them keep their heads up so they can see what is in front of them. Each jump needs to be a max height jump. Doing burpees this way, will slow some people down who do not have control over their own bodies. That’s fine. They need to work on their recruitment patterns.

1 min Max reps Burpees

Teach Bar MU: Review/Enforce The hollow position and Superman positions. In either position, arms are straight over head, head is neutral, legs are straight, feet are together and pointed. In the hollow, low back flat, ribs pulled down. In the Superman, have them think of turning on their glutes and using their hips and shoulders to pull away from the floor.

Have them practice snapping from relaxed to engaged in both positions.

Those are their basic positions. They need to remember and find those positions when doing any gymnastic move, especially muscle ups and pullups. It should also be enforced when doing ring rows so they learn position and gain core strength.

Have everyone do a couple sets of ring rows or pullups. Then review the kip getting their belly button or lower (hips) to the bar, not their chest. Remind them of their hollow and superman positions to generate their kip. Their legs should never bend. They should keep their arms straight for as long as possible. As they generate their kip and get their hips higher, they should be able to get their eyes at bar level or higher. When this happens, they move back n forth from a superman to a hollow in a fast aggressive motion, activate their glutes and drive toward the bar. That is when they pull. Make sure to reinforce neutral head position! They should not throw their head forward. They need to think about moving their upper bodies forward. To link, from the top or in a dipped, supported position they need to think about pushing away from the bar to put their body back in the kipping motion. If they drop straight down, they will lose momentum.

Spend a few minutes allowing for technique work.

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2 (3) minute AMRAPS:

3 Bar Muscle ups

5 Athletic burpees+pushup (read above for burpee explanation)


-Then

2 (2) minute AMRAP:

1 Bar muscle up

3 Athletic burpees+pushup


**Rest 2 minutes between every round



**MU scaling options:

Pullups - each round will begin with strict pullups. When those give out, they may revert to kipping.

Banded Pullups - No kipping at all.

Ring Rows

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Tuesday, October 8th ME LOWER:

Jet Fuel:

500m row, or 20 cal assault bike -then

Set up an agility course with cones. Have people shuttle through using change of direction. Make them side shuffle, back pedal and jump at certain points or intervals. To add flare, have some dodgeballs on hand and try and get them to catch the balls while trying to execute the course.

*Mash Lower body


Major Lift: Red: Squat

Wht/Blu: Front Squat

Max 5

1xAMRAP@80%


GainCity:

3x

10 Snatch Grip Deadlift

:30 Weighted Plank AHAP (place weight on your back)

Hip Circle walk all a live-long day


Afterburner:

Running Clock:

40 Goblet Squats AHAP

100m Sprint!

20 Goblet Squats AHAP

200m Sprint!

10 Goblet Squats AHAP

400m Sprint!

**Same as last week...Backwards**

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Wednesday, October 9th, Active Rest

Active Rest Day

20 minutes:

20 Air Squats

20 Pushups

20 Cal Row

-OR-

HUMPDAY PUMPDAY!!

There is no question, today is a nut up or shutup kind of day. It’s going to take brass balls.

Find 2 rep max Thruster (racks allowed)

-then

In Partners, AHAP:

400m Barbell Shoulder Carry

*Every 50m perform 10 partner thrusters (5 each shoulder)

**Every drop of the bar = 20 air squats

**If you’re alone, it’s a front rack carry, and every 50m perform 10 thrusters. 20 air squat penalty still applies**

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Thursday, October 10th, ME UPPER:

Jet Fuel:

Partners:

1 person always in a plank hold while the other performs:

10 assault bike cals

Bear crawl down n back

Crab walk down n back

*Review Snatch


Major Lift: Red: Shoulder Press

Wht/Blu: Larsen Press https://youtu.be/nEjlySkSVOU (feet up touch and go bench press)

Max 1

1xAMRAP @80%

1xAMRAP @70%

*Compare to Max 3 September 19th


GainCity:

5x

20 Banded straight arm pulldowns

20 bandy curls

20 bandy tricep pushdowns

20 bandy pull aparts


Afterburner:

2 mins Max Rep Hang power Snatch AHAP

-rest 3 mins

5 Rounds:

15 Pushups

15 Cal Aassault Bike

-rest 3 mins

1 min Max Rep Hang Power Snatch AHAP

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Friday, October 11th, DE LOWER:

Jet Fuel:

Soon to be relatively famous fast feet warmup drills

*mash lower body


Major Lift: Red: Deadlift

Wht/Blu: 14 min EMOM:

Even: 3 Squats @55%

Odd: 3 Deadlift @55%


GainCity:

5x

20 Banded Good Morning

20 bandy Leg extension

20 bandy leg curl

20 bandy squats (place band over your shoulders, behind your head. Stand on the band with both feet. Squat.)



Afterburner:

For Time:

7 min AMRAP:

5 Double KB swing

5 high box jumps

-then Immediately into

100m Farmer Carry Walking lunge (same kb’s as workout)

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SABADO GIGANTE:

There is no question, today is a nut up or shutup kind of day. It’s going to take brass balls.

Find 2 rep max Thruster (racks allowed)

-then

In Partners, AHAP:

400m Barbell Shoulder Carry

*Every 50m perform 10 partner thrusters (5 each shoulder)

**Every drop of the bar = 20 air squats

**If you’re alone, it’s a front rack carry, and every 50m perform 10 thrusters. 20 air squat penalty still applies**

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