GCSC APRIL 2019
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April 21st 2019
Week 2 of fresh mountain snow melt filling your river of gains until it runeth over.
-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, April 22nd 2019
Jet Fuel:
Fast hands Drills: https://youtu.be/OnJiVxtXRsc
1x
20 pull aparts
20 DB Shoulder Press
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Volume Bench
3x20 Heavy
+5lbs from last week
GainCity:
Shoulder Press
4x12
Tbar Rows https://youtu.be/jpfP2aaXO28
5x20
MC Hammer Curls
4xJacked
DB Kickbacks
4xTan
After Burner:
OTM 10Min
Even: 20 Pushups AND 20 Dips
Odd: 10 Cal bike
Scale Pushups and dips accordingly. First scale rep counts down to as low as 8 each. Then scale methods and bump the rep counts back up
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Tuesday, April, 23rd, 2019
Jet Fuel:
Tabata alternating (8mins):
Jumping lunge/Shuttle Run(short. Just down and back for 20 seconds)
A bunch a Bandy Hamstring curls and a
Hip Circle Party
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Close Stance, box squat
Max 1
1xamrap @80%
**box at parallel**
**Compare to max 3, march 26th**
GainCity:
Front Squat
3x10
Hip Circle Sled Drag
3x100m
Afterburner:
OTM 6Mins:
Even: 3 Power Clean, 6 Front racked Step ups
Odd: 9 Lateral Bar hops
-Rest 2 mins
1 Min Max reps Power Clean
Rest 1 min
1 Min Max Stepups
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Wednesday, April 24th, 2019
Active Rest Day
3x
Weighted 800m Run
*Vest, or carry Slam ball. Minimum 20lbs
-OR-
HUMPDAY PUMPDAY!!
(repeat)
12-10-8-6-4-2
Hang Clean @BW
200m Odd object carry between each round (sandbag, multiple med balls, NO farmer carries. If DB’s or kb’s are used they must be held on the front of the body)
**This week courtesy of HybridAthletics StrongmanWOD**
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Thursday, April 25th, 2019
Jet Fuel: Bike 2mins
3x
5 Pushups
5 (each side)Plank KB pass through/drags https://youtu.be/Eker_fO0bck
5 kb push press each arm
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: ABmat Bench Press
Max 3
-then
1xAMRAP @90%
1xAMRAP @80%
**Place an abmat on your chest and use it to create momentum and limit ROM slightly
**Compare to max 5 March 21st**
GainCity:
Incline DB Bench
5x12
Supine BB Row Complex https://youtu.be/QB1VFrDdYOU
3xTo failure
Tabata alternating (4mins)
Plate Curls/Bus Driver’s
DB Supinated Rows https://youtu.be/madfhQGE_vE
5x20
Afterburner: (optional)
70 Pullups
**Every Break, 10 cal bike and 20 mtn Climbers**
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Friday, April 26th, 2019
Jet Fuel:
A buncha bandy stuff
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Squats/Speed Deads
Pause Squats
10x3 @55%
*5 count pause on each rep*
Speedy Deads
7x2 @65%
GainCity:
Wallsit
3xMax
Goblet reverse Lunges
3x8 (each)
Russian Twists
100
Afterburner:
2000m Row
60 Box Jump
20 Burpee over Rower
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SABADO GIGANTE
(repeat)
12-10-8-6-4-2
Hang Clean @BW
200m Odd object carry between each round (sandbag, multiple med balls, NO farmer carries. If DB’s or kb’s are used they must be held on the front of the body)
**This week’s Sabado Gigante courtesy of HybridAthletics StrongmanWOD**
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