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
Band Pull aparts https://youtu.be/4lGB6YWuwlA
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:
Drag Rows https://youtu.be/SUrcyZIGEqE
3x12
DB Preacher Curls https://youtu.be/kJ0V2ooPqvE
3x12
Reverse Skull Crusher https://youtu.be/gQ0MyGf0J40
3x12
After Burner:
5 Rounds:
15 DB Pushups https://youtu.be/UxNxdjt-OIg
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 Rounds https://youtu.be/H5jD1Be7mfg
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.
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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
20 Evil Wheels https://youtu.be/jXQzPHpgW84
*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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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
Bandy Curls/Pushdowns https://youtu.be/eoWDUIK4gmM https://youtu.be/llCOtaJIzNw
3x30
Afterburner:
20-16-12-8-4
Renegade Rows https://youtu.be/bFHSIYT7S0A
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)
DB RDL https://youtu.be/MTaelOeeIxk
3x12 (db in both hands)
Afterburner:
5 min AMRAP: https://youtu.be/IXppaoSjPTQ
10 KB Swing (eye level)
10 Goblet Squats
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SABADO GIGANTE
5xSuperset
5 Deadlift
20 Evil Wheels https://youtu.be/jXQzPHpgW84
*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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