GCSC SEPTEMBER 2019
📷
-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.
------------------------------------------------
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)
--------------------------------------------------
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)
-------------------------------------------------
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
--------------------------------------------------
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
------------------------------------------------
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)
------------------------------------------------------------
Comentarios