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:
Floor Press https://youtu.be/ty4-FuDLJ_w
4x5 heavy
-CSR (chest supported rows)
-Band pull aparts
100
After Burner:
Tabata, alternating:
DB Supinated Rows https://youtu.be/madfhQGE_vE (palms up)
DB Press https://youtu.be/7U4ulJibANA
Athletic Burpee https://youtu.be/hmABwi4n1mU
*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
Supermans https://youtu.be/Y0S-F8RlxwE
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
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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
Afterburner: https://youtu.be/3bVmHnjEYBM
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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