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Sunday, June 14th, 2020 - Week 2, new day of Gains

GCSC JUNE 2020



Hey team! Hope everyone is feeling Rad, we've got a great week of blood pumping pure awesomeness here for you. The world is a crazy place, focus on what you can control


Sunday, June 14th, 2020 - Week 2, new day of Gains

-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, June 15th, 2020

Pre-Flight:

Some Speed work for the major lift, and bunch of tempo for the rest. FInish with 5 minutes of heaven.


Jet Fuel:

3x

10 Scapula Pull ups https://youtu.be/1Csn-6LDQX4

10 DB Bench

10 DB Shoulder Press

20 Band Pull aparts

-then

Mash


Major, Lift: Red: Bench Press

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

Wht/Blu: Bench Press

OTM

5x3 @65%

-then

2xMax Reps @65%


GainCity:

-Banded Tempo Pushups https://youtu.be/QcoJ7vGZl1I

3x10 (3-5-3-0 meaning 3 seconds down, 5 second hold, 3 second up, 0 = dont hold at the top, go right back into the next rep)

-Inverted KB, Tempo Piston Press https://youtu.be/aVy184Vy4n0

3x16 (8 each) (3-0-3-0 meaning 3 count down, no pause, 3 count up, no pause)

-Straight Bar Curls

3x15

3x15 (each)


After Burner:

25-20-15-10-5

Push Press +10lbs from last week

10/7 Cal Assault bike after every set

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Tuesday, June 16th, 2020

Pre-Flight: Working some explosive jumping for our warmup, then Deads with block and bands for wht/blue, and a little open hip/closed hip combo with power clean and toes 2 bar.


Jet Fuel:

-Shuttle Jog

*Jog shuttles to get warm

-High Knee Skip Drills/Broad Jumps https://youtu.be/ghsjivSm8no

-STRETCH

-Depth Jump → Max height box jump https://youtu.be/aIOXVYjHUnk

*Set up boxes and work depth jumps from one box, land in athletic stance, then max height box jump.


Major, Lift: Red: Squat

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

Wht/Blue: Front Squat

Max 5

AMRAP@80%


GainCity:

-DB Bulgarian Split Squats https://youtu.be/cd6h6mdEMXk

5x6

*each, 12 total

*3-3-0-0 = 3 count down, 3 count hold, fast up, no hold at top

*Perform all 6 reps on one leg, then switch

Tempo Dimmel Deadlift https://youtu.be/MOqeGjAzsOw

3x:30

*Dimmel deadlift starts at the top and stops at knee caps

*3-0-3-0 = 3 count down, 3 count up. Constant movement

*Use a challenging weight but that can be maintained for :30 with good posture/position


Afterburner:

50 DB Power Clean +5lbs (each) from last week

*Every break, 10 T2B (if T2B was scaled last week, then use the same scale)

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

Wednesday, June 17th, 2020

Active Rest Day

Row 2:00 Pace for 30 mins

-then...STRETCH!

-OR-

HUMPDAY PUMPDAY!!

8 Rounds

8 Cal Assault bike Arms only

8 Bench Press @bodyweight

Girth Differential:

Tabata alternating:

BB Curls

BB Overhead extensions

-then

Bandy Rows

3x1minute

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Thursday, June 18th, 2020

Pre-Flight: Shoulders, and a bunch of static holds and a quick pullup/row combo


Jet Fuel:

1 min burpees

3x

10m Single arm overhead KB walk (down rt, back lt)

10 hard ring rows

-then

Mash upper body

Major, Lift: Red: Shoulder Press

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

Wht/Blu: Board Press

Max 1, 2 board

AMRAP @80% w/ 2 board

AMRAP @80% w/ 3 board

**Compare to max 3, May 28th**


GainCity:

-Chin Holds (:10) https://youtu.be/FDwbHBVqhkU

3x5

*Hold chin over the bar for 10 seconds, rest and repeat for 5 reps, for 3 sets

-Single Arm DB Row (3-0-0-3 = 3 count down, no pause, up fast, 3 count hold at top)

DB Bicep Curls (7 start to half, 7 half to finish, 7 full rom)

-Weighted bench dips https://youtu.be/TN_ISD6jkcE

3x15


Afterburner:

5 Rounds:

Superset-

Max Kipping Pullups

10 Cal Row

Rest 2 minutes between attempts

**Score is smallest set of pullups, and longest time on row

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Friday, June 19th, 2020

Pre-Flight: Deadlifts, Pause Squats, some lower body holds and then a burn with rowing and powercleans

Jet Fuel:

50 Jumping Jacks

20 Walking Lunges

Couch Stretch

Butterfly DB Hip Distractions https://youtu.be/JilXDq8vJqo

20 Banded Good morning


Major, Lift: Red: Deadlift

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

Wht/Blu: Squat/Deadlift

Pause Squat

10x3 @55% (First 2 reps, 2 count pause, last rep, fast!)

Deadlift

10x1 @65%


GainCity:

3x1 minute

*Add weight if able

*Keep back and shoulders against the wall

*stay below parallel and keep in a proper squat stance

-DB Cossack Squat/knee raise https://youtu.be/k3COdsxxM20

3x8 (each)


Afterburner:

30 Power Clean+10lbs from last week

*Every break row 250

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

SABADO GIGANTE

8 Rounds

8 Cal Assault bike Arms only

8 Bench Press @bodyweight

Girth Differential:

Tabata alternating:

BB Curls

BB Overhead extensions

-then

Bandy Rows

3x1minute

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