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Sunday, July 12th, 2020. Week 2, Swole is the goal, size is the prize

GCSC JULY 2020




Sunday, July 12th, 2020. Week 2, Swole is the goal, size is the prize

-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, July 13th, 2020

Pre-Flight:

Standard issue bench day, accessorizing with back, arms and shoulders. Tabata burner at the end.


Jet Fuel:

3x

20 Jumping Jacks

10 Ring Rows

:30 Wall chest throws https://youtu.be/VRRGIuxY_L4 (work on stable body position and explosive throws)

-then

Mash


Major, Lift: Red: Bench Press

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Bench Press

8x4 @55%

4x2 @65%


GainCity:

-Secondary BB movement:

4x5 heavy

-CSR (chest supported rows)

-Band pull aparts

100

After Burner:

7 min Max rounds:

10 Burpee (regular)

10 Supinated Ring Rows (regular ring row but palms are turned toward the athletes face.

20 DB Push Press+10lbs

-----------------------------------------------------------

Tuesday, July 14th, 2020

Pre-Flight: Heavy squats then some static holds and finish with the classic powerclean box jump combo.


Jet Fuel: Every :30 x 8

MB Overhead toss + (1) up/down + 10m broad jump + 10m back pedal https://youtu.be/99Iy9DozFNs

-mash


Major, Lift: Red: Squat

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blue: Front Squat

Max 3

AMRAP @80%

*Compare to Max 5 June 16


GainCity:

Secondary BB movement:

-Anderson Front Squat Holds https://youtu.be/XJxaXlboZdI

4x:10 Heavy (i.e. have a spiritual experience)

-Single leg Squats *video shows scaling options https://youtu.be/AjpY0xcFp8I

3x8 (each)

-Reverse hypers *video shows a scaling option if you don’t have reverse hyper machine https://youtu.be/FlMHL2FtbPg

3x20 OR

3x15 (3 count hold at top) OR

GHRs *Video shows banded scaling option https://youtu.be/0BXRPyRjf8o

3xMax Reps


Afterburner:

Every minute x 10 rounds:

1,2,3,4,5,6,7,8,9,10

-Power Clean

-High Box Jumps

**1st minute, 1 power clean, 1 box jump. 2nd minute, 2 power clean, 2 box jump, etc. Try to make it 10 minutes.

**If you fail, subtract 2 rounds and maintain that until the 10 mins is up i.e. if you fail in min 7, finish the work out performing 5 reps each every minute.v


*Power cleans +10lbs from last week

*Challenge height on boxes

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Wednesday, July 15th, 2020

Active Rest Day

5x

Row 500

20 Situps

20 Pushups

-then...STRETCH!

-OR-

HUMPDAY PUMPDAY!!

30mins Max Rounds

50ft Yolk Carry @double bodyweight

7 Pushups

7 Heavy Wallball (at least 30)

**Substitute yolk for back racked barbell, OR sandbag zercher Lunges

------------------------------------------------------------------

Thursday, July 16th, 2020

Pre-Flight: Close grip for wht/blu, then some static holds, then some pushups/burpee combos


Jet Fuel:

3x10yds forward and backwards

Bear Crawl

Crab walk

Spiderman

-then

Small steel plate Prehab https://youtu.be/3fN8bq9GJ5c

-int/ext rotations

-front raise/lat raise/rear delt flyes

Mash upper body

Major, Lift: Red: Shoulder Press

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Close Grip Vs Chains

Max 5

AMRAP @80%

AMRAP @70%


GainCity:

-Secondary BB movement:

Overhead hold

3x:15 @100% Strict press weight

*Meaning it will have to be push pressed up

-Single arm DB rows

4x8 (each)

-DB Curls, DB Kickbacks

3x20


Afterburner:

20-16-12-8-4

Lat bar over burpees

-10 Pushups after every set of burpees

*Scale pushup reps, then go to knees, then elevate

-then rest 2 minutes, then:

1 minute Max Pushups

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Friday, July 17th, 2020

Pre-Flight: Squats n deads, sleds, n burpees


Jet Fuel:

5 mins of shuttle runs. (5yds, 10yds)

Start slow, work up in speed as time progresses. Give just enough rest in between attempts to recover enough to be explosive.

-mash


Major, Lift: Red: Deadlift

-then 2xAMRAP @80% of the days heaviest set

Wht/Blu: Squat

7x2 @55%

4x1 @60%

Deadlift

7x1 @60%


GainCity:

4x

Backpack sled drag

*40yds down and back

*Drag the sled forward on the way there, drag the sled backwards on the way back.

25 Situps


10x

1 MB Throw

4 burpee lat box jump over

Sprint and retreive the ball

Rest 1:1 between rounds OR in partners, 1 work, 1 rest

-------------------------------------------------

SABADO GIGANTE

30mins Max Rounds

50ft Yolk Carry @double bodyweight

7 Pushups

7 Heavy Wallball (at least 30)

**Substitute yolk for back racked barbell, OR sandbag zercher Lunges

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