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Sunday, July 5th, 2020. Week 1, Swole is the goal, size is the prize

GCSC JULY 2020




Sunday, July 5th, 2020. Week 1, 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 6th, 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 @50%

4x2 @60%


GainCity:

-Secondary BB movement:

4x5 heavy

-CSR (chest supported rows)

-Band pull aparts

100

After Burner:

Tabata, alternating:

DB Supinated Rows https://youtu.be/madfhQGE_vE (palms up)

*Alternate movements every :20. Full tabata, 12minutes.

*The DB weight will need to error on lighter for this. Make sure form is proper.

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Tuesday, July 7th, 2020

Pre-Flight: Heavy deadlifts/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: Deadlift off 4” block vs bands

Max 3

*Set the barbell on top of 4” blocks, and lift against band tension

AMRAP@75%

*Compare to max 5 June 9th


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:

5 Power Clean

5 High Box Jumps

*Power cleans moderate load, about 1 rep every 3 seconds

*Challenge height on boxes

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Wednesday, July 8th, 2020

Active Rest Day

Row easy pace for 20minutes

-then...STRETCH!

-OR-

HUMPDAY PUMPDAY!!

20-18-16-14-12-10-8-6-4-2

Squat @bodyweight

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

Bench Press @bodyweight

*every 2 minutes

(3) stone 2 shoulder OR Sandbag over shoulder OR power clean @bodyweight

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

Thursday, July 9th, 2020

Pre-Flight: Back to the thick board 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: Pause Bench vs. Bands

Max 5

AMRAP @80% No pause

*1 count pause on each rep


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:

Every :15 x 10 rounds:

5 Pushups

2 Lat bar over burpees

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

-then rest 2 minutes, then:

Superset:

1 minute Max Pushups

1 minute Max lat bar over burpees

*Superset i.e. no rest between pushups and burpees minutes

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Friday, July 10th, 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 @50%

4x1 @55%

Deadlift

7x1 @55%


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 Burpee MB toss

1 lateral box jump over

1 Burpee MB toss

1 lateral box jump over

Sprint to the first ball, grab it, sprint back

1 lateral box jump over

Sprint to the second ball, grab it, sprint back

1 lateral box jump over

**Video to come**

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SABADO GIGANTE

20-18-16-14-12-10-8-6-4-2

Squat @bodyweight

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

Bench Press @bodyweight

*every 2 minutes

(3) stone 2 shoulder OR Sandbag over shoulder OR power clean @bodyweight

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