GCSC November 2020
Sunday November 1st, 2020 “The comfort zone is where dreams go to die”
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, Nov 2nd, 2020
Pre-Flight: Bench Press dropsets to failure, weighted chinups, db shoulder press, your own curls/tris, and a blowout of shoulders with medball tosses and handstand holds
Jet Fuel:
2x
10 Pushups
15 Lunge Lateral med ball throws https://youtu.be/oz_yJVTpg7k
20 Facepulls https://youtu.be/zM1UURn-K_E
-Mash
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speedy Bench/Burnout Dropset
Speedy Bench
7x3 @55%
Burnout Dropsets https://youtu.be/9hiGRoUrcMA
1xMax Reps, Starting @60%
**Complete 6 suspersets of bench press, non-stop, max reps, decreasing in weight, down to the empty bar or near. Using small plates, load the bar to 60%. Complete max reps, then immediately strip some weight and hit max reps again. Strip more weight and hit max reps again. Do this 6 times, all the way down to at or near empty BB.** https://youtu.be/47t0NtU5FoQ This CT Fletcher video shows the basic idea. In the video, he goes for 10 reps at each weight, working to 200 reps. We’ll be going for max reps at each weight, and only decreasing in weight. Not going back up again.
GainCity:
-Chinups (palms facing toward you)
5x5 AHAP (weighted if possible, otherwise scale to get 5 each set)
-Seated DB Shoulder Press
4x12
-Curls/Triceps Of your choice
4x12 (each) *questions, ask coach
Afterburner:
For Time (As fast as possible):
50 Med Ball Burpee wall throws
**Perform a burpee holding the medicine ball, and throw the ball at the wall. Catch and repeat 50 times.
*Stand at a distance from the wall so the med ball can be caught without hitting the floor. Throw the ball explosively.
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Tuesday, Nov 3rd, 2020
Pre-Flight: Squats vs bands, goblet squats and GHR’s then a quick nasty burn of Banded sprints and box jumps
Jet Fuel:
2 mins Hip circle bike https://youtu.be/sWrCL53PWzs
-then
2x
10 Walking Lunges (total)
5 Cossack squats (each side) https://youtu.be/Sza-kx6ekjQ
-mash
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squats vs Bands
Max 1
1xAMRAP @80%
*Compare to Oct 6th
GainCity:
-Goblet Squats
4x25
4x12 *Video shows a banded scaling option, or can be done with partner on the floor. Partner holds your feet.
Afterburner:
AFAP (as fast as possible):
7 Rounds:
Shuttle Sprint (5m,10m,10m,5m)
10 Box Jumps
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Wednesday, Nov 4th, 2020
Active Rest Day
200 Situps.
*Every 3 minutes, 100m jog
-then...STRETCH!
-OR-
Humpday Pumpday
Squat @1.5 bodyweight
10,9,8,7,6,5,4,3,2,1
ROW
20 Calories
**Every 2 minutes perform 10 pushups**
**Begin the workout squatting 10 reps, then 20 cals, then 9 Squats, then 20 cals and so on until finished, but every 2 minutes you must stop wherever you are and perform 10 pushups**
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Thursday, Nov, 5th 2020
Pre-Flight: , floor press, rows, curls, pushups and db snatch!
Jet Fuel:
Jump Rope 2 mins
-then
2x
10 Jumping Pullups (controlled negative)
10 DB Reverse Flyes
10 DB Bench press
-Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Shoulder Press
Max 10
2x20 @80% of Max 10
GainCity:
-DB Floor Press
4x15
-TBar Rows
4x12
-Curls/Tris of choice
4x12 (each) questions, ask coach!
Afterburner:
AFAP:
50 DB Snatch (25 each)
70 Pushups
90 Situps
*Must be completed in order
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Friday, Nov 6th, 2020
Pre-Flight: On the minute squat and dead work today followed by one try to empty the tank and see how fast you can row 1000 meters
Jet Fuel:
500m row
2x
3 inch worms
10 squats
10 situps
-mash
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: OTM: 14mins, alternating
5 Front Squat @55%
2 Deadlift vs bands @65%
GainCity:
-DB Split Squats AHAP
4x8 (each)
-DB Good Morning AHAP
3x25
**Hold the DBs, palms facing you against the front of your legs. Trace your body with the DBs throughout the GM**
Afterburner:
For Time:
Row 1000m
**Empty the tank! All out sprint!!**
**DO IT AGAIN...FASTER**
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SABADO GIGANTE
Squat @1.5 bodyweight
10,9,8,7,6,5,4,3,2,1
ROW
20 Calories
**Every 2 minutes perform 10 pushups**
**Begin the workout squatting 10 reps, then 20 cals, then 9 Squats, then 20 cals and so on until finished, but every 2 minutes you must stop wherever you are and perform 10 pushups**
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