GCSC JULY 2020
Sunday July 26th 2020. Week 2, Same Goal Same 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 27th, 2020
Pre-Flight:
Bandy bench, tempo bench, speed bench, good ol bench. Then we get some sled rows, and bring back ropes and jump ropes
Jet Fuel:
Tabata alternating:
Pushups
Band Pull Aparts
Pull up Bar hang
**3 rounds each**
-then
Mash
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo/Speed Bench vs Bands
6x4 @55%
4x4 @60%
*First rep, 3 count down, 2 count pause, fast up. All subsequent reps, FAST!
*Use bands for all sets.
If you dont have power racks, the band goes under the bench and around the bar. Use DB or KB on the legs of the bench to keep it down on the ground.
GainCity:
3x10 Tempo Chinnups -3 count lower -all 10 unbroken
(Make it so it is easy to get chin over the bar i.e. a box, or jumping).
3x100ft
Sled Drag Rows Heavy
3x15 DB Hammer Curls
3x15 DB Tricep Kickbacks
After Burner:
10 min Max Rounds
5 Toes To Bar
10 Pullups
50 Double Unders
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Tuesday, July 28th, 2020
Pre-Flight:
Deadlifts, deadlifts, and squats, then deadlift and squat, and SPRINT!
Jet Fuel:
200m Run
2x
:30 Lunges
:15 high knees
Sprint Starts https://youtu.be/qtWDc8R6pnE
*go through this several times having people get warm
-then
-mash
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Box Squat
Max 3
*compare to max 5 June 30th
GainCity:
-snatch grip deadlift
3x10
-Narrow Stance Goblet Squat/Situps
5x
30 seconds max reps goblet squats, HEAVY
20 Situps
Afterburner:
10x
:5 Sprint
:25 Jog
**The sprint is shorter duration this week, with a 5 second longer jog. The idea here is to be able to push the envelope on the sprint longer and stronger.
**Consistent running for 5 minutes. Sprint for 5 seconds, then jog for 25 seconds. Repeat 10 times
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Wednesday, July 29th, 2020
Active Rest Day
3x
Row 5mins
Jog 5 mins
-then...STRETCH!
-OR-
20 Mins Max Rounds:
1 rep Bear Complex @bodyweight
7/5 Pushups
10/7 cal Row
**1 rep of bear complex: 1 Power Clean, 1 front squat, 1 shoulder 2 overhead, 1 back squat, 1 shoulder 2 overhead
**Scale bear weight as needed
**Scale pushups by elevating
**Scale row cals to something that is done in 30-40 seconds
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Thursday, July 30th, 2020
Pre-Flight: Slingshot bench then a good ol pump session followed by DB powercleans and overhead
Jet Fuel:
3 Min EMOM:
2 Wallwalks
1 Wall + 20 Shoulder Taps
*each minute will have 3 wallwalks. On the 3rd wallwalk, finish with 20 shoulder taps (10 each side).
**Scale number if needed, scale to holds if taps cannot be done
-Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Bench vs Bands
Max 3
*1 count pause at chest
AMRAP @80%, no pause
*compare to max 5, July 9th
GainCity:
T-Bar Rows Heavy
5x12
Ring Curls
5x12
Diamond Pushups
60 in as few sets as possible
**scale by elevating
150 Bandy Overhead Extensions
**In as few sets as possible (high rep count per set)
Afterburner:
10-8-6-4-2
DB Power Clean
DB Push Press
**10 DB power clean, 10 DB push press, 8 and 8, etc..
Prescribed weight goals -55’s for dudes, 35’s for ladies.
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Friday, July 31st, 2020
Pre-Flight: bandy squats, deads, a lotta lunges and a nasty round of sweaty bike
Jet Fuel:
High Knees
Butt Kickers
Toy Soldiers
Side Shuffles/Burpees:
*Have people line up facing you in their universal athletic position. On your que, point left or right or down. They must follow your lead and shuffle in the direction you point to. Don’t say anything. They need to keep their heads up and pay attention to your visual ques. Change the direction any time you want. When you point down, they must do an athletic burpee and then shuffle in place until you point to another direction. Have them go for about 20 seconds and to this 3-4 times.
-then
Find max height seated one leg box jump (each)
*Jump off of both feet, land on one foot
*after max height is found, perform 3x5 each leg
-mash
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speed Squats vs Bands/Speed Deadlifts
Speed Squats vs bands
8x4 @50%
Speed Deadlifts
5x2 @55%
GainCity:
4x5 BB Good morning AHAP
100 empty barbell walking lunges
*Dont put the bar down! It can be done. Be stronger than your mind’s weakness
Hip Circle Party
Afterburner:
7 Rounds:
Max Effort 10/7 cal Assault bike
*Rest as needed between efforts
**Cals are half this week, the idea is to be more aggressive, longer.
**This aferburner can easily take 30 mins to complete if done properly. In hour long classes, scale the calories to short bursts with programmed rest of about 2:1. If people’s productivity drops excessively, then scale the calorie count down so power can be maintained.
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SABADO GIGANTE
20 Mins Max Rounds:
1 rep Bear Complex @bodyweight
7/5 Pushups
10/7 cal Row
**1 rep of bear complex: 1 Power Clean, 1 front squat, 1 shoulder 2 overhead, 1 back squat, 1 shoulder 2 overhead
**Scale bear weight as needed
**Scale pushups by elevating
**Scale row cals to something that is done in 30-40 seconds
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