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Sunday July 26th 2020. Week 2, Same Goal Same Prize.

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

*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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