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June 16th, 2019 Week 2, Gym Geeks!

GCSC JUNE 2019

📷

June 16th 2019

Week 2 nerds, get it!

-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, June 17th, DE UPPER:

Jet Fuel: 20ft Death Crawl with lightweight DB’s https://youtu.be/s4kec81FVcY

Major Lift : Red: Bench Press

Wht/Blu: Pause Bench press

10x3 55%

7x3 65%

3 count pause

GainCity:

3x

15 Incline DB Press

15 DB Chest Supported rows https://youtu.be/JIl8pvixHVA

8 (each) DB Floor seated single arm shoulder press https://youtu.be/Mt9c31t98Og (video shows both arms, do 1 at a time)

ArmsXArnold in Commando

Afterburner:

5 Rounds:

25ft prowler push or 10ft Death Crawl

5 DB Shoulder 2 Overhead +10lbs each hand from last week

5 Cal Ass Bike

3 Muscle Ups or 10 Pullups (kip ok)

5 Cal Ass Bike

5 DB Shoulder 2 Overhead +10lbs each hand from last week

25ft prowler push or 10ft Death Crawl

*Last weeks chipper split into 5 rounds

*Muscleups may be scaled to any variation that maintains integrity of movement i.e. bar muscleups or chest 2 bar pullups or ring rows, etc.

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Tuesday, June 18th, ME LOWER:

Jet Fuel:

500m Row

*Review Powerclean* https://youtu.be/KjGvwQl8tis

Major Lift: Red: Squat

Wht/Blu: Box Squat vs. Bands

Max 3

3x3 @90%

GainCity

3x

20 Leg extensions and Leg Curls

20 Pistols (scale to a bench) https://youtu.be/qDcniqddTeE

:30 pvc over/unders (15 seconds left,15 seconds right)

*Place a pvc pipe on j hooks on the rig. Standing to the right and facing parallel with the direction of the pipe, jump over the pipe to the left, and crawl under back to the right. Do this for 15 seconds, then turn 180 degrees and jump right over pipe and crawl back through to the left.

Afterburner:

AFAP:

1k Row

20 Powercleans +10lbs from last week

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Wednesday, June 19th, Active Rest

4x

5min Jog

3min Bike

-OR-

Humpday Pumpday

10 Cal Bike

20 Bench Press (155/85)

20 Strict Pullups

10 Cal Bike

20 Bench Press

20 Push Press (155/85)

10 Cal Bike

20 Bench Press

20 Power Snatch (155/85) https://youtu.be/tuOiNeTvLJs

10 Cal Bike

20 Bench Press

20 PowerClean (155/85)

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Thursday, June 20th, ME UPPER:

Jet Fuel:

5 Minute AMRAP:

20 Double Under

5 Strict Pullups

5 Pushups

Major Lift: Red: Shoulder Press

-then 2xMax Reps Push press @heaviest shoulder press

Wht/Blu: Shoulder Press

Max 10

-then

3x10 @90%

GainCity:

3x

DB Shoulder Complex:

8 Front Raise

8 Lateral Raise

8 Reverse Fly

30 Shrugs

3x

10 DB Curls

20 Bandy Curls

10 Tricep KickBacks

20 Bandy Pushdowns

Afterburner:

5 Rounds:

30 seconds on, 30 seconds off, alternating

Ring Rows

Pushups

Burpees

*Alternate through the movements in 30 seconds intervals, until 5 sets of each movement have been completed.

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Friday, June 21st, DE LOWER:

Jet Fuel:

3x

Ass bike 10 cal

Broad jump down

Inch worm back

Major Lift: Red: Deadlift

Wht/Blu: Deadlift

10x3 @55%

5x3 @65%

Squat:

10x1 @65%

GainCity:

3x

20 bandy hip thrusters - Attach a band near the bottom of a rig. Slide yourself under it so the band is on your hips. Position a bench behind you and rest your upper back on the bench. Starting with your hips on the floor, raise your hips as as high as possible and squeeze your glutes. Repeat 20 times. https://youtu.be/GjLPEfu5PN0 (if you dont have access to a rig, then follow the video)

12 GHRs (links here to 2 different ways to perform) https://youtu.be/z15C9UZUbss https://youtu.be/Lsq7ztSjIYA

Afterburner:

AFAP:

10x

10 DB Walking Lunges +10lbs each hand from last week

10 Box Jumps

10 Goblet Squats

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SABADO GIGANTE:

10 Cal Bike

20 Bench Press (155/85)

20 Strict Pullups

10 Cal Bike

20 Bench Press

20 Push Press (155/85)

10 Cal Bike

20 Bench Press

20 Power Snatch (155/85)

10 Cal Bike

20 Bench Press

20 PowerClean (155/85)

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