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Sunday, June 21st, 2020. Ask not what your gym can do for you, but what you can do for your gym.

GCSC JUNE 2020





Sunday, June 21st, 2020. Ask not what your gym can do for you, but what you can do for your gym.

-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 22nd, 2020

Pre-Flight:

Lotta volume today.


Jet Fuel:

1min Jump Rope

3x:30 stations

Bandy Shoulder Press https://youtu.be/OyybAeN48LY

Pushups

-then

Mash


Major, Lift: Red: Bench Press

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

Wht/Blu: Bench Press/Shoulder Press

Every 2 minutesx8 (16mins total)

1: Bench Press 3 reps @50%

Max Reps Empty BB shoulder press

2: Rest

*Bench and shoulder press in the same minute, perform max reps sh. Press for the remainder of the minute. Rest the entire next minute.


GainCity:

Red Only: Tabata empty BB Shoulder press

-All:

3x12

DB Preacher Curls https://youtu.be/kJ0V2ooPqvE

3x12

Reverse Skull Crusher https://youtu.be/gQ0MyGf0J40

3x12


After Burner:

5 Rounds:

30 Double Unders or :30 Jump Rope

*Hands on DB’s, ROM is deeper than usual. Scale to regular pushup, then banded, etc. no knees. Elevate.

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Tuesday, June 23rd, 2020

Pre-Flight: Sumo deads, squats, and here comes the KB bonanza.


Jet Fuel:

Row 500

Partners:

50 unbroken Wallballs (total)

*Partners may switch wallballs back n forth at anytime, but the ball may not hit the ground, and it may not be handed off. It must be tossed to the wall and caught by their partner. 5 Burpee penalty each time the ball drops

-mash


Major, Lift: Red: Squat

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

Wht/Blue: Sumo Deadlift off 2” blocks

Max 3

AMRAP @80%

*Compare to max 5, May 26th


GainCity:

Goblet Reverse Lunge https://youtu.be/aWStzimpKZs

3x8 Each (alternate)

DB Russian Twists https://youtu.be/OYN6TpZOORw

5x30 seconds


Afterburner:

5 Single Arm KB Cleans (squat) Ahap

5 Single Arm KB DL

*Switch arms every round

**This is unilateral stability again. Push the pace, but do not go too fast and lose tension, or rotate the spine or hips. Focus on straight upright posture and position.

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

Wednesday, June 24th, 2020

Active Rest Day

10x

10 seconds sprint

1 minute jog

*this takes exactly 11:40

-then...STRETCH!

-OR-

HUMPDAY PUMPDAY!!

5xSuperset

5 Deadlift

*Rest as needed between sets

**Depending on the deadlift weight, this may require (2) barbells so it will roll easily.

-then

5x

1min Max Distance Prowler push @80% Bodyweight

Max Reps Pushups in one unbroken set

*Rest as needed

*Scale pushups to get at least 15 unbroken

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

Thursday, June 25th, 2020

Pre-Flight: Bench, shoulder boulders, then some DB chest action and some renegade rows


Jet Fuel: Overhead for the main focus today. Then a DB extravenganza.

Partners:

3 min assault bike arms only @50rpm (ladies 60rpm (dudes)

-Switch anytime the rpms drop below the threshold

-then

Mash upper body

Major, Lift: Red: Shoulder Press

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

Wht/Blu: Bench Press

Max 2

-then

3x6 @90% of 6rm

**Compare to max 4 June 4th


GainCity:

DB Bench

5x10 Heavy

Weighted Chinnup

3x5

*Scale to unweighted, then to jumping w/ negative

3x30


Afterburner:

20-16-12-8-4

4-8-12-16-20

DB Push Press

*The weight should not be so heavy that the hips cannot stay low and straight during the rows.

*Same weight for both

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Friday, June 26th, 2020

Pre-Flight: Fun mash of squats, deads and weighted step ups and RDL’s. It’s a classic leg day.


Jet Fuel:

Row 500

-then

2x100m row time trial

*100m AFAP!! Rest 2mins between attempts

-mash


Major, Lift: Red: Deadlift

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

Wht/Blu: Deadlift/Squat

2 Position Deadlift https://youtu.be/hckzt5B8qLk

7x2 @45%

*1st rep, 1 count pause at knees, 2ns rep, fast

Squat:

6x4 @60%


GainCity:

Single Arm DB Stepups https://youtu.be/iot6Ii4_W3w

3x8 (each) (do not alternate. All 8, then switch legs)

3x12 (db in both hands)


Afterburner:

10 KB Swing (eye level)

10 Goblet Squats

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SABADO GIGANTE

5xSuperset

5 Deadlift

*Rest as needed between sets

**Depending on the deadlift weight, this may require (2) barbells so it will roll easily.

-then

5x

1min Max Distance Prowler push @80% Bodyweight

Max Reps Pushups in one unbroken set

*Rest as needed

*Scale pushups to get at least 15 unbroken

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