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April 21st 2019 Week 2 of fresh mountain snow

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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

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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