GCSC AUGUST 2020
Sun August 2nd 2020. “The field mouse is fast, but the Owl sees at night.”
-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, August 3rd, 2020
Pre-Flight: Volume bench and a more aggressive afterburner today.
Jet Fuel:
3x
30 seconds each:
Plank
Lateral bear crawl https://youtu.be/BJxqB6YjgVM
-then
2x
20 Facepulls
8 Shoulder Prehab: https://youtu.be/mv8uJ6c0SDI
-High pull to ext rotation to int rotation, return plates to start position
*Use small plates
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Volume Bench
3x20 Increasing weight
*Dont spend too much time with warmup here. Starting weight somewhere around 50%ish
GainCity:
4x
12 Hammer Curls
12 DB Skull Crusher
12 Single arm DB Rows (each)
After Burner:
7 min max Rounds:
10 Pullup
10 Situps
10 Push Press
**Pullups: Kip oK
**Push Press weight: no more than 2 sets to get 10 for the duration of the workout
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Tuesday, August 4th, 2020
Pre-Flight: Block pulls, and finish with a quick burn of farmer carry and sprints
Jet Fuel:
500m Row
20 Full Squat Burpee (perform a burpee and squat before jumping)
-mash
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: DL Block pulls 4” vs bands
Max 1
AMRAP @80%
GainCity:
4x
15 BB Rows AHAP https://youtu.be/M-YyxF3DCGU
8 GHR https://youtu.be/0BXRPyRjf8o (video shows banded as a scaling option. Can also be done on the floor)
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100 Air Squats as fast as possible
Afterburner:
5 mins Max Rounds: https://youtu.be/xV9E7HkbyQI (video is an example only. Does NOT show the correct length or scheme).
HEAVY DB Farmer Carry
*50ft down, 50ft back
Shuttle Sprint
*50ft down and back, twice.
**Carry heavy DB’s 50ft, turn around and come back. Immediately put the DB’s down and sprint the same 50ft distance down and back twice (200ft total).
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Wednesday, August 5th, 2020
Active Rest Day
20 mins of work:
20 Burpees
20 Evil Wheels
-Not for time. Don’t do max rounds. Just move for 20 minutes
-then...STRETCH!
-OR-
Humpday Pumpday
10 Rounds
1 Jerk (racks allowed)
10 KB Suitcase Walking Lunges
5 Pullups (strict)
10 KB Suitcase Walking Lunges
**Bodyweight for Jerk
**KB’s AHAP
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Thursday, August 6th, 2020
Pre-Flight:
Everyone is overhead today, light-ish afterburner, focusing on back strength and trunk strength
Jet Fuel:
Death by Burpees
Starting with 1 burpee, every thirty seconds, add one burpee until failure. If failure happens before 10, subtract 3 burpees and hold that number until 5mins.
-Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press 3 board,
Max 5
AMRAP @80%
GainCity:
“Bamboo” Shoulder press
3x15
3x
Max reps to failure Bandy Bicep Curls
Max reps to failure: Bandy Tricep extravaganza https://youtu.be/QXR46Eh0Ytk
Afterburner:
Tabata Alternating:
Drag Rows https://youtu.be/SUrcyZIGEqE
Toes 2 Bar
**8mins total
**Row weight ahap to work 20 seconds unbroken
**Scale t2b as needed
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Friday, August 7th, 2020
Pre-Flight:
Squat/deadlift combo then some short power output bouts
Jet Fuel:
2x
Cocky walk https://youtu.be/iM-wFuIPjro
10 Squat Jacks https://youtu.be/NkFnRHx7TTI
10 Broad Jumps
20 Barbell Good morning (3 count down)
-mash
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: 1 ½ Squats https://youtu.be/T6cr2h0jiog
7x3 @45%
*Squat, come up halfway, go back down, then come up
Tempo Deadlift
5x4 @50%
*All reps fast up, 3 count slow back to the floor
GainCity:
- 3x 30 seconds each side, KB Single arm Banded marches https://youtu.be/1gKRfffltxY
-100 KB swings AHAP in as few sets as possible
*This is not for time. Get as many in each set as you can and recover. If you get more than 20, it’s too light.
Afterburner:
10 Rounds
15 Seconds, Row Max Cal/hr pace
10 Ball Slams
*rest 1min between rounds
*On the rower we’re looking for highest cal/hr output in 15 seconds, NOT max calories in 15 seconds. Cal/hr output should be over 2000.
*Make it easy to get on and off the rower. Don’t bother strapping feet in. Get on and off quickly.
*This afterburner is more for power production. It wont feel as metabolically taxing as some other work. This is by design. Short bursts of high power and recover.
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SABADO GIGANTE
10 Rounds
1 Jerk (racks allowed)
10 KB Suitcase Walking Lunges
5 Pullups (strict)
10 KB Suitcase Walking Lunges
**Bodyweight for Jerk
**KB’s AHAP
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