GCSC JULY 2020
Sunday, June 28th, 2020. Week 2, 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 29th, 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 @55%
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:
7 min AMRAP:
7 DB Pushups https://youtu.be/UxNxdjt-OIg
15 Double Unders or :20 Jump Rope
*Hands on DB’s, ROM is deeper than usual. Scale to regular pushup, then banded, etc. no knees. Elevate.
**Numbers less this week, the idea is to be able to continue to move quick. Scale the numbers accordingly.**
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Tuesday, June 30th, 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: Box Squat (if you have a safety bar, use it)
Max 5
Amrap @80% of 5
GainCity:
Goblet Reverse Lunge https://youtu.be/aWStzimpKZs
3x8 Each (alternate)
DB Russian Twists https://youtu.be/OYN6TpZOORw
5x30 seconds
Afterburner:
6 rounds:
:30, Single Arm KB Cleans (squat)
:30, Single Arm KB DL
:30, to sprint 20m. Rest remainder of 30 seconds.
*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, July 1st, 2020
Active Rest Day
Run/Walk or jog for 30 minutes.
-then...STRETCH!
-OR-
HUMPDAY PUMPDAY!!
July 4th, 1776. 244 years ago.
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24.4 Mins, Max Rounds:
7 DB Thrusters
4 Pullups (strict)
177.6m DB Farmer Carry
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Girth Differential:
3x21’s Guns Salute (curls)
3xMax Reps Dips
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Thursday, July 2nd, 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: Shoulder Press
Max 20
*after warmup, take 2 attempts at a max 20 shoulder press
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:
Double Tabata (8mins) Alternating:
Renegade Rows https://youtu.be/bFHSIYT7S0A
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, July 3rd, 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 @50%
*1st rep, 1 count pause at knees, 2ns rep, fast
Squat:
6x4 @65%
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:
3xMax Reps Superset:
Max Reps KB Swing (eye level)
Max Reps Goblet Squats
*Rest 1min between supersets
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SABADO GIGANTE
July 4th, 1776. 244 years ago.
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24.4 Mins, Max Rounds:
7 DB Thrusters
4 Pullups (strict)
177.6m DB Farmer Carry
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Girth Differential:
3x21’s Guns Salute (curls)
3xMax Reps Dips
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