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Sunday, June 28th, 2020. This week it's the 4th of JULY!!




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

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:

3x12

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

3x12

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

3x12


After Burner:

7 min AMRAP:

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.

-----

24.4 Mins, Max Rounds:

7 DB Thrusters

4 Pullups (strict)

177.6m DB Farmer Carry

----

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

3x30


Afterburner:

Double Tabata (8mins) Alternating:

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)

3x12 (db in both hands)


Afterburner:

3xMax Reps Superset:

Max Reps KB Swing (eye level)

Max Reps Goblet Squats

*Rest 1min between supersets

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

SABADO GIGANTE

July 4th, 1776. 244 years ago.

-----

24.4 Mins, Max Rounds:

7 DB Thrusters

4 Pullups (strict)

177.6m DB Farmer Carry

----

Girth Differential:

3x21’s Guns Salute (curls)

3xMax Reps Dips

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