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Sunday March 7th. -Week 2. Pristine and fresh like a Rocky Mountain stream.



GCSC March 2021

Sunday March 7th. -Week 2. Pristine and fresh like a Rocky Mountain stream, flowing to the raging Colorado River.


**Programming option change. Choose one of the training tiers to follow (Red, White, or Blue). Each day perform ONLY that part of the Major Lift section. Red is the foundational strength template, based on 5/3/1. White is the Powerlifting tier for max strength building. Blue is the bodybuilding tier. All other sections of the day’s training will be completed by everyone.**

-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 doesn’t want to overdo the sweats, just take the movements and rep counts out of the afterburner and do them like regular sets/reps.


Monday, March 8th, 2021

Pre-Flight: The pumps will be legendary today. Bench, Shoulder Press, Curls, Rows, and 3 nasty short amraps of traps n’ triceps


Jet Fuel:

50 Jumping Jacks

5 Cartwheels (YES!)

5 inch worms

3x10 (lightweight)

DB Bench

DB Shoulder press

Band Pull apart

Plate internal/external rotations https://youtu.be/3fN8bq9GJ5c


Major Lift: Red (foundation training): Bench Press (follow the Red Tier training template)

White (powerlift): Speed Bench

10x3 @55

5x3 @60%

Blue (bodybuilder): Bench Press

4x8


GainCity:

-Shoulder Press

3x10+5lbs from last week

-T-bar Rows

3x12

-3x Superset

Max Diamond Pushup (scale by elevating, no knee pushups)

21’s DB Bicep Curls

(7 reps start to mid range of motion, 7 reps mid to finish r.o.m., 7 reps full r.o.m.)


After Burner:

8x

30 seconds on, 30 seconds off:

Max reps SDHP

Max Reps Push Press

*Same weight as last week

*Alternate movements (4 sets of each movement, total)

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Tuesday, March 9th, 2021

Pre-Flight: Squats all around, and a nast burner with shuttles


Jet Fuel: 200m run

Cone Drills: https://youtu.be/cRowvUOWNVg Follow this sweet video of an englishman and his most excellent music.


Major, Lift: Red (foundation training): Squat (follow the Red Tier training template)

White (Power Lift): Squat VS Bands

Max 5

1xAMRAP @80%


GainCity:

Snatch Grip Deadlift

3x12


Weighted Pistols

**Scale first to unweighted, then to assisted**

*A box can also be use as a scale


200 Bicycles (ab work)


Afterburner:

8min EMOM, alternating:

Even: 5 max height Jumping Squats, Remainder of minute, walking lunge

Odd: Shuttle Run (5,10,5), Remainder of minute, walking lunge

*Shuttle run goes 5m forward, then BACK PEDAL back, 10m forward, BACK PEDAL back, 5m forward, BACK PEDAL BACK.

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Wednesday, March 10th, 2021

Active Rest Day

200 Squats

100 Pushups

**Switch anytime, complete in any order, at every break complete 10 cal row, 10 Situps**

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Thursday, March 11th, 2021

Pre-Flight: Then a radical pump followed by a nasty burn.


Jet Fuel:

5x:

10 Cal bike

20 Second handstand hold (or max time, up to 20 seconds)


Major, Lift: Red (foundation training): Shoulder Press (follow the Red Tier training template)

White (power lift): 2 Board Bench Press

Max 5

1xAMRAP @80%

1xAMRAP @70%


GainCity:

3xSuperset:

5 Weighted Pullups

Max Reps Dips

-then

3xSuperset

15 DB Skull Crusher

DB Hammer Curls

15


Afterburner:

Death by Cal Bike and Pushups

OTM:

3 Cal Bike

5 Pushups

*Add 3 calories to bike each time

*Add 5 pushups each time*

*Alternate exercises (bike one minute, pushups next minute)

*Continue until you cannot finish the required work in a minute*

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Friday, March 12th, 2021

Pre-Flight: Speedy Dynamic Day along with some posterior work.


Jet Fuel: 400m Run

Tabata:

Box Jumps

Walking Lunges

*Alternate, go for 4 minutes


Major, Lift: Red: Deadlift

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

Wht/Blu: Speed Deadlift/Speed Squat

Speed Deadlift:

10x2 @55%

5x2 @60%

Speed Squats:

7x2 @65%


GainCity:

-3x20 Reverse Hypers https://youtu.be/FlMHL2FtbPg

-4x100 Sled drag *Sub Farmer carries if you dont have a sled

-Tabata Russian Twists


Afterburner:

3x

1 minute Max reps Power Clean (185/115)

1 minute rest

1 minute Max Front Squats

1 minute rest

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SABADO GIGANTE

20 min AMRAP:

10 Shoulder Press @.5 bodyweight

10 Deadlift @1.5 bodyweight

20m Odd Object carry (dball, atlas stone, or stacks of plates) AHAP

Girth Differential:

4x

:30 Stations, no rest:

Straight bar curls AHAP

Dips

Chinups

DB Kickbacks

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