GCSC AUGUST 2020
Sun August 9th 2020. “Train fast, be fast, train slow, be slow.”
-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 10th, 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+10lbs from last week
*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 Rounds AFAP:
Max strict Pullup → Kip pullup
10 Situps
10 Push Press +10lbs from last week
*Each round perform one set of max strict pullups, then immediately perform max kipping pullups before continuing on, to the situps.
-----------------------------------------------------------
Tuesday, August 11th, 2020
Pre-Flight: Front squats, 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: Front Squat, Max 1
AMAP @80%
AMAP @70%
*Compare to max 3, July 14th
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)
----
100 Air Squats as fast as possible
Afterburner:
5 Rounds, Work/Rest ratio 1:1
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).
**Same as last week, but more rest given this time. Meaning each round should be done with all out intensity.
------------------------------------------
Wednesday, August 12th, 2020
Active Rest Day
Get out of the gym, go to a park or a track.
“666”
6 - 200m run, 45 seconds rest between
6 - 100m run, 30 seconds rest between
6 - 40m run, 15 seconds rest between
**Challenge yourself on all runs. The 40s should be all out sprints
-then...STRETCH!
-OR-
Humpday Pumpday
CFBB Total:
In order, find 1rm
Squat
Bench Press
Deadlift
Power Clean
-then
Girth Differential
Reverse Tabata:
Pushups
*10 seconds work, 20 seconds rest
Tabata Alternating:
DB Curls
DB Overhead Ext or Kickbacks
------------------------------------------------------------------
Thursday, August 13th, 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: Shoulder Press
Max 20 +5 lbs from July 2nd
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:
Hang Power Snatch *light enough weight to work for 20 seconds unbroken (or scale to DB Power Snatch)
Toes 2 Bar
**8mins total
**Scale t2b as needed
**Tabata = :20 work, :10 rest
--------------------------------------------------
Friday, August 14th, 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 @50%
*Squat, come up halfway, go back down, then come up
Tempo Deadlift
5x4 @55%
*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:
Each for time:
50/35 Cal Row
*rest 3 mins
50 Ball Slams
*Dont pace it! Get it done Aggressively!
-------------------------------------------------
SABADO GIGANTE
CFBB Total:
In order, find 1rm
Squat
Bench Press
Deadlift
Power Clean
-then
Girth Differential
Reverse Tabata:
Pushups
*10 seconds work, 20 seconds rest
Tabata Alternating:
DB Curls
DB Overhead Ext or Kickbacks
Comments