GCSC JUNE 2020
Sunday, May 30th, 2020 - Coronacation-staycation Week 2
-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, 1st, 2020
Jet Fuel: 4x 20 second stations:
Plank Cherry Pickers (shoulder taps)
Plank
-then
30 Band Pull aparts https://youtu.be/4lGB6YWuwlA
30 Band Face pulls
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Bench vs. Bands (close-grip/comp grip) https://youtu.be/GYf9u7IXebw
On the minute:
Close Grip 10x3 @55%
Comp Grip 5x3 @60%
*Comp grip is competition grip. Wherever you would place your hands normally
-then
Shoulder Press
3x5 +2.5lbs from last week
*If you fail this week, drop 15lbs and reset.
GainCity:
-Single Arm Kneeling Land Mine press https://youtu.be/gp14Yw6kbkI
3x12
-3xMax Inverted Supine Bar Rows (elevated)+Max scaled https://youtu.be/vxw5FyYBvZo
*Perform max reps at a harder version, then immediately scale to an easier version and perform max reps.
-3x30
Bandy Curls https://youtu.be/eoWDUIK4gmM
Bandy Pushdowns https://youtu.be/llCOtaJIzNw
After Burner:
3 rounds AFAP (as fast as possible) https://youtu.be/PiN8_e5xdPI
12 DB Hang Power Snatch Right hand +10lbs from last week
*10m Overhead Walk
12 DB Hang Power Snatch Left hand
*10m Overhead Walk
*Alternate arms after each complete set i.e. perform 12 DB HPS left hand and walk 10m overhead with left hand. Then perform 12 DB HPS right hand and walk 10m overhead with right hand.
-----------------------------------------------------------
Tuesday, June 2nd, 2020
Jet Fuel:
2x
10 Banded good morning
10 Stepups
-then
6 min EMOM alternating:
20 Cals Row -OR- Lightweight KB deadlift highpulls
15 Box Jumps
*3 rounds of each
* scale both to get 45 seconds of rest on the first round
-then
Mash lower body
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Close-Stance Squat
Max 2
Beltless
**Compare to max 4 May 5th**
GainCity:
-BB Overhead Squat
3x10 Heavy
-KB Single arm RDL https://youtu.be/ooA4mOgdbCQ
3x12
Afterburner:
10 Rounds
10 Weighted Split Jumps (5 each) https://youtu.be/gQYDLORsCPE
5 Max height vertical jumps (unweighted, and people should jump and land in the same spot)
10m Sprint Start
*Perform split jumps, immediately put the DB’s down and perform Vertical jumps and immediately transition into a short sprint.
**rest is the time it takes to walk back
*Focus here is more about max height on the jump vs. max reps. Better to get less reps and be explosive each jump instead of being fast and barely leaving the ground and/or not opening the hips.
*Scale to no weight if needed. It’ll be nasty no matter what
-------------------------------------------
Wednesday, June 3rd, 2020
Active Rest Day
Every minute 20 minutes:
5 Burpees
10 situps
-then...STRETCH!
-OR-
HUMPDAY PUMPDAY!!
@Bodyweight
50m Overhead Walk
10 Squats
50 Overhaed Walk
10 Power Clean
50 Overhaed Walk
10 Floor Press
50 Overhaed Walk
20 Deadlift
50 Overhaed Walk
10 Floor Press
50 Overhaed Walk
10 Power Clean
50 Overhaed Walk
10 Squats
**Use one barbell and the same weight for all lifts, with the exception of deadlifts. If a person has to make their barbell much lighter than bodyweight in order to perform the rest of the movements, then have them add weight to the bar for the deadlifts.
**Workout should take between 20min (fast) to 30 minutes (better because they went heavy)
------------------------------------------------------------------
Thursday, June 4th, 2020
Jet Fuel:
Tabata alternating (4 mins total):
Plank
Burpee
-then
3xSuperset using Lightweight Plates
8 Lateral Raises
8 Rear delt flyes https://youtu.be/5Ll3fwGjvYA
-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 4
-then
3x6 @90% of 6rm
**Compare to max 6 May 14th
GainCity:
-Single Arm Sled Row/Pullups https://youtu.be/dep6fbQdQ90
3x50m (each)
10 Pullups (scale as needed no kips)
*Alternate rows and pullups. Perform 50m row down using 1 arm, then 50m row back using the other, then perform 10 pullups. Repeat for 3 sets.
*Use a weight that allows for focus on the back, i.e. it doesn’t require leg drive or opening of the hips in order to row. Work trunk stability. Error on lighter this week.
-3x12
Seated Arnold Press https://youtu.be/caWej_FrVTU
Afterburner:
5 Rounds AFAP
Max Reps Pushups
20m Bear Crawl
10 Situps
--------------------------------------------------
Friday, June 5th, 2020
Jet Fuel:
Soon to be relatively famous fast feet drills https://youtu.be/mX00T4uuPtI
-then
2 attempts at
5-10-5 https://youtu.be/kScp4s4kFsY
-then
Mash lower body
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Volume Deadlift/Speed Squats
Every 2 minutes, for 5 sets (10 minutes total)
10 Deadlift @45%
2 Speed Squat @55%
*Treat each set as a superset. Go directly from Deads to squats, then rest.
GainCity:
-KB SIngle Arm Suitcase Deadlift/Farmer Walk https://youtu.be/HwryrdCtrIM https://youtu.be/G8tS1pSrC5c
3x8+20m(each)
*Perform 8 deads left arm then walk 20m without setting the KB down. Then Switch to right arm. Repeat 3 times. Weight will be dependent on being able to hold hips and shoulders square. Do not go to heavy so proper posture and position cannot be maintained.
-100 Walking Lunges
Afterburner:
50 calories FASTER than last week.
*If you scaled, get the Same amount of calories as you got last week, but faster this time.
*This is an all out assault on the bike. Whatever your scale, it should take about 1 minute or less. Max effort cannot be stressed enough. Get after it. This should be one of the nastiest minutes ever.
-------------------------------------------------
SABADO GIGANTE
@Bodyweight
50m Overhead Walk
10 Squats
50 Overhaed Walk
10 Power Clean
50 Overhaed Walk
10 Floor Press
50 Overhaed Walk
20 Deadlift
50 Overhaed Walk
10 Floor Press
50 Overhaed Walk
10 Power Clean
50 Overhaed Walk
10 Squats
**Use one barbell and the same weight for all lifts, with the exception of deadlifts. If a person has to make their barbell much lighter than bodyweight in order to perform the rest of the movements, then have them add weight to the bar for the deadlifts.
**Workout should take between 20min (fast) to 30 minutes (better because they went heavy)
---------------------------------------------------------------------
Comments