GCSC SEPTEMBER 2019
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September 22nd, 2019
next Week, mid cycle, more new veins
-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, September 23rd, DE UPPER:
Jet Fuel:
3mins
-20 rope jumps (single or double under, doesn't matter)
-5 Pullups (strict, jumping or ring rows)
*move quickly, it’s only 3 minutes
-then
Perform:
4x
5 Pushups
2 Burpees
1 Sprint down the gym floor
*walk back to the start and repeat
*Mash Upper Body
Major Lift : Red: Bench Press
Wht/Blu: Speed Bench vs Bands
10x3 @55%
5x3 @60%
GainCity:
4x
-8 Weighted Bar or box Dips (video of box dips https://youtu.be/9-pqYcvtXRo this shows with feet assisted for those who need it).
-8 Upright Rows, AHAP
3x
-100m sled rows https://youtu.be/xCl6qq5LpWM
-15 Ring Curls https://youtu.be/-Y2s8vdHVqo
Afterburner:
7 Rounds:
5 DB Snatch + 10 steps DB Single arm overhead walk RIGHT
5 DB Snatch + 10 steps DB Single arm overhead walk LEFT
15 Pushups
30 Jump Ropes (singles or doubles)
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Tuesday, September 24th ME LOWER:
Jet Fuel:
3x
-30 seconds situps
-30 seconds KB good morning
-Banded Sprints
Alone: https://youtu.be/S1s4AsTS1VA
Or
In Partners:
*One Partner wraps a band around their waist and sprints the length of the gym while their partner holds the band and provides resistance. Switch backnforth. Do this 3 or 4 times. Teach/review proper form for this type of sprint: Fast, choppy steps, knees high, Hands move from hip pocket to chest pocket and think punch on the way up, and hammer on the way down. Keep hands loosely closed. Lean into the band and keep on the forefoot.
*Mash Lower body
Major Lift: Red: Squat
Wht/Blu: Squat
MAX 2
1xAMRAP @80%
**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 4 from August 27th**
GainCity:
3x
-15 Banded donkey kicks (attach a band to the rig at about knee height. Face the rig and bend one leg at 90 degrees and put the same foot through the band so the band is wrapped under the foot. Extend the banded leg upward and backward as far as possible. Return to start position and repeat).
-15 Banded Lateral Leg Raises (switch back n forth with toes in and out)
-Double Tabata *mins total
Plank, Hollow hold.
Afterburner:
5x
5 Deadlifts @bodyweight+10lbs from last week
5 Burpee over Rower
200m Sprint Row (500m on last round only)
**Reverse order from last week, on the last round, empty the tank and row 500m
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Wednesday, September 25th, Active Rest
30mins:
10 Burpees
20 Wallball
400m Run
-then
STRETCH!!
-OR-
HUMPDAY PUMPDAY:
30 min PARTNER AMRAP:
100m Buddy carry
10 deadlifts
5 Power Cleans AHAP
**Switch every round i.e. One partner carries his buddy, then performs 10 deadlifts and 5 power cleans as fast as possible. Then the other partner carries and performs the lifts. Basically, one partner completes a round, while one rests.
**If a person cannot buddy carry at all, they will be of no use in an apocalyptic scenario. Have them farmer carry instead.
**Weight will be dictated by the powerclean. Same weight for both deadlift and powerclean.
**If youre doing this alone:
30 min max rounds:
100m Sandbag Carry
10 Sandbag Deadlifts
5 Sandbag over shoulder
Rest 1:1 between rounds
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Thursday, September 26th, ME UPPER:
Jet Fuel:
“Cherry Pie” Bike warmup. Play cherry pie by Warrant. Ride easy during the verse, ride hard during the Chorus.
-then
3x
-Max reps clapping pushups
*scale by elevating to box or bench (minimum 8)
Major Lift: Red: Shoulder Press
Wht/Blu: Slingshot Bench Press
Max 5
1xAMRAP @80%
GainCity:
-Max reps strict handstand pushups OR 5 DB Shoulder Press
-Max time handstand hold OR Wallwalk
-12 Single arm DB row
-8 (each) DB shoulder complex (lateral raise/front raise/reverse flyes)
-12 Db curl
-12 Db skull crusher
Afterburner:
7x
10 Pullups (any kind is allowed)
10 DB Push Press
10 Cal Bike
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Friday, September 27th, DE LOWER:
Jet Fuel:
-400m run
-Leg swings, high knees, buttkickers
-Pigeon stretch, calf stretch
-then
7x
3 box jump overs → 20m sprint
*rest as needed, or do it in partners and rest while partner completes a round.
*mash lower body
Major Lift: Red: Deadlift
Wht/Blu: Speed Squat vs bands
10x3 @55%
5x3 @60%
7x2 Deadlift @65% -Reset, no touchngo
GainCity:
-100 V-ups, Every break, hold a plank for 20 seconds
**Can be broken up i.e. after a set of 13 v-ups to failure and a 20 seconds plank, you may switch to another excercise, then come back and complete another set of v-ups**
-Hip Circle Party (wear a hip circle and walk front/back/side/side until your booty falls off)
Afterburner:
7 min Max Rounds:
2 Powercleans+10lbs from last week
4 Front Squats
8 Jumping lunges over bar
*scale lunges if needed to lunge in place
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SABADO GIGANTE:
30 min PARTNER AMRAP:
100m Buddy carry
10 deadlifts
5 Power Cleans AHAP
**Switch every round i.e. One partner carries his buddy, then performs 10 deadlifts and 5 power cleans as fast as possible. Then the other partner carries and performs the lifts. Basically, one partner completes a round, while one rests.
**If a person cannot buddy carry at all, they will be of no use in an apocalyptic scenario. Have them farmer carry instead.
**Weight will be dictated by the powerclean. Same weight for both deadlift and powerclean.
**If youre doing this alone:
30 min max rounds
100m Sandbag Carry
10 Sandbag Deadlifts
5 Sandbag over shoulder
Rest 1:1 between rounds
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