GCSC JUNE 2020
Sunday, June 7th, 2020 - New cycle, 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 8th, 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 @60%
-then
2xMax Reps @60%
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
-DB Kickbacks https://youtu.be/RXQ9qcCFGno
3x15 (each)
After Burner:
5 Rounds
:30 Assault Bike
:30 Push Press (95/65)
*Weight on Push Press should be unbroken
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Tuesday, June 9th, 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: Deadlift off 4” block vs bands
Max 5
*Set the barbell on top of 4” blocks, and lift against band tension
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:
10 Rounds
5 DB Hang Power Clean AHAP
10 Toes 2 Bar
*T2B is very aggressive. Scale reps then ROM as needed
*Goal, under 7 minutes
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Wednesday, June 10th, 2020
Active Rest Day
4x
5min run
1 min burpees
4 minutes rest
*This workout is performed on a running clock and will take 36 minutes to complete
-then...STRETCH!
-OR-
HUMPDAY PUMPDAY!!
Death Crawl/DB Clusters/Run https://youtu.be/RYEdriMKKBM
2x20ft Down n’ Back
1 Rep Death Crawl
1 Cluster
*Every 2 minutes, run 100m
*30min Cap
-then
Girth Differential:
3xSuperset
15 DB Curls
30 Bandy Pushdowns
3xSuperset
15 DB Kickbacks
30 Bandy Curls
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Thursday, June 11th, 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: Push Press
Max 5
2xMax Push press @80% of max 5
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)
-3x21’s https://youtu.be/NTWVwFcAzLo
DB Bicep Curls (7 start to half, 7 half to finish, 7 full rom)
-Weighted bench dips https://youtu.be/TN_ISD6jkcE
3x15
Afterburner:
10-8-6-4-2
Pullups (kip ok)
*10 Calorie bike after each set, finish with bike
**If a person is really good at pullups and can do more reps unbroken, up the rep count to 25-20-15-10-5
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Friday, June 12th, 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 @50% (First 2 reps, 2 count pause, last rep, fast!)
Deadlift
10x1 @60%
GainCity:
-Wall Sit https://youtu.be/6PXbtVaklrk
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:
3 Rounds:
250m Row
10 Power Clean @bodyweight
*Does not need to be touchngo at all. Singles are fine, but the weight should never be stared at. It should be able to be picked right back up again. Scale accordingly.
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SABADO GIGANTE
Death Crawl/DB Clusters/Run https://youtu.be/RYEdriMKKBM
2x20ft Down n’ Back
1 Rep Death Crawl
1 Cluster
*Every 2 minutes, run 100m
30min Cap
-then
Girth Differential:
3xSuperset
15 DB Curls
30 Bandy Pushdowns
3xSuperset
15 DB Kickbacks
30 Bandy Curls
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