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Sunday, May 30th, 2020 - Coronacation-staycation Week 2

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


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.

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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

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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)

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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

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Friday, June 5th, 2020

Jet Fuel:

Soon to be relatively famous fast feet drills https://youtu.be/mX00T4uuPtI

-then

2 attempts at

-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.

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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)

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