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  • Writer's picturePerfPowerTrain

September 8th, 2019 2nd week of the pumps of the rest of your life.

GCSC SEPTEMBER 2019

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-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 9th, 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 @55%

4x2 @60%

*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:

7 min Cap!

1-2-3-4-5-6-7-8-9

Thruster (95/65)

Pullups

*Workout does not go on forever. Once 9 reps is done, it is finished.

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Tuesday, September 10th 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: Anderson Squat https://youtu.be/8a-hfjXC1zI (If you dont have pins, you can set your barbell on boxes)

Max 3

-then

2x3 @90%

*Compare to max 5 August 13th

GainCity:

4xKB Complex:

10 Swings

10 Squats

10 Lunges (5 each)

100 Situps

Afterburner:

10 Rounds

5 Box Jumps

3 Cleans (135/95, or heavier)

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Wednesday, September 11th, Active Rest

5x

20 Cal Bike

20 Burpee

-then

STRETCH!!

-OR-

HUMPDAY PUMPDAY:

Sept 11th 2001

Commemorative Sabado Gigante:

“2 Towers”

In Partners

4 Rounds (4 planes hijacked):

110m Buddy Carry (each teammate goes 110m) (each tower had 110 floors)

9 Rope Climb (each, I go, you go)

11 DB Manmaker (each, I go, you go)

2001m Row (total, partner not rowing must hold a plank. Switch anytime)

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Thursday, September 12th, 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: Heaviest Complex:

2 Push Press

1 Power Jerk

-then

1xMax Push Press @80% of complex

GainCity:

-Ring Rows

3xMax

-Supinated BB Rows

3x12

-Ring Pushups

3xMax

-Banded DB Curls

3x15

-Dips (weighted if possible)

3xmax

Afterburner:

10min AMRAP:

1 Chinup

2 Cal Bike

2 chinup

4 Cal Bike

3 Chinup

6 cal bike

ect..

Chinups increase by 1, Bike increase by 2 each round

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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 @60%

6x3 @65%

*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:

4x

250m Row

5 Clean and Jerk +5lbs from last week

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SABADO GIGANTE:

Sept 11th 2001

Commemorative Sabado Gigante:

“2 Towers”

In Partners

4 Rounds (4 planes hijacked):

110m Buddy Carry (each teammate goes 110m) (each tower had 110 floors)

9 Rope Climb (each, I go, you go)

11 DB Manmaker (each, I go, you go)

2001m Row (total, partner not rowing must hold a plank. Switch anytime)

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