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September 2nd, 2019 1st week of the pumps of the rest of your life.

GCSC SEPTEMBER 2019

📷

September 2nd, 2019

1st week of the pumps of the rest of your life.

-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 3rd, DE UPPER:

Jet Fuel:

3 min AMRAP:

5 DB Thruster

5 Jumping Pullups

*Mash Upper body

Major Lift : Red: Bench Press

Wht/Blu: Tempo Bench

6x4 @50%

4x2 @55%

*3 count down. 1 count pause at chest. Up Fast!

GainCity:

3x

12 Seated single arm db press (each)

12 Chest Supported Rows

25 Bandy Curls

25 Bandy Pushdowns

Afterburner:

3 Rounds AFAP:

3 Thruster AHAP

6 Front rack lunges

3 Thruster

6 Bar over Burpees

*Performed as a complex i.e. the bar may not touch the ground except for the burpees.

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Tuesday, September 4th ME LOWER:

Jet Fuel:

Partners:

*Partner not performing the required task, will be holding a plank

5 Step-ups, switch

5 box jumps, switch

5 box jump overs, switch

5 Burpee box jump overs, switch

*Mash Lower body

Major Lift: Red: Squat

Wht/Blu: Deadlift vs. Bands

Max 5

1xAMRAP @80%

GainCity:

4xKB Complex:

10 Swings

10 Squats

10 Lunges (5 each)

100 Situps

Afterburner:

8min AMRAP:

15 Box Jump (24/20)

7 DB Cleans (squat) (50/35)

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Wednesday, September 5th, Active Rest

6x

400m Run

20 walking lunges

20 Pushup

-then

STRETCH!!

-OR-

HUMPDAY PUMPDAY:

“Furious 50”

50 Bench Press @bodyweight

50 Squat @1.5 bodyweight

50 Tire Flips AHAP

*Every re-rack of the barbell, either bench press or squats, perform 2 muscle-ups. No muscle-ups during tire flips.

*Must be completed in order, no advancing each station until all 50 reps of the previous station are complete.

-then

4-5 Sets of 8-12

DB Curls

DB Pullovers

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Thursday, September 6th, ME UPPER:

Jet Fuel:

In Partners:

3x

10- I go, you go, Med ball burpee chest passes

10- Partner assisted pullups (each)

*Mash upper body

-then

Stretch

Major Lift: Red: Shoulder Press

Wht/Blu: Close Grip Bench vs Bands

Max 1

1xAMRAP @80%

**Compare to Max 3 August 8th**

**There is not set distance your grip should be. Just make it closer than usual and stick to it. Grip should not be so close that it interferes with the barbell touching your chest.*

GainCity:

-Ring Rows

3xMax

-Supinated BB Rows

3x12

-Ring Pushups

3xMax

-Banded DB Curls

3x15

-Dips (weighted if possible)

3xmax

Afterburner:

10min AMRAP:

3 Strict chinup

3 cal Assault bike Arms only

5 Kipping pullup

5 cal Assault bike legs and arms

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Friday, September 7th, DE LOWER:

Jet Fuel:

3x

20 seconds mtn climber

20 seconds burpee

-then

2 minute running Clock:

*with empty BB

3 Deadlift

3 Front Squat

3 Push Press

*Review Power Clean

-then

Stretch

Major Lift: Red: Deadlift

Wht/Blu: Deadlift/Squat

Deadlift

6x3 @55%

6x3 @60%

*In between every set perform 15 sec max reps Squat @bodyweight.

GainCity:

-Load a drag sled, wear a hip circle, and hold 2 DB’s.

3x100m

-Single Leg DB Deadlift

3x10each

Afterburner:

1k Sprint Row

-then Immediately

3 minutes Max Reps Squat Clean and Jerk (135/95)

*Clock does not stop from row to clean and jerk

*Scored as two separate metcons (row time and clean/jerk reps)

*Cannot be a thruster

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SABADO GIGANTE:

“Furious 50”

50 Bench Press @bodyweight

50 Squat @1.5 bodyweight

50 Tire Flips AHAP

*Every re-rack of the barbell, either bench press or squats, perform 2 muscle-ups. No muscle-ups during tire flips.

*Must be completed in order, no advancing each station until all 50 reps of the previous station are complete.

-then

4-5 Sets of 8-12

DB Curls

DB Pullovers

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