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April 28th 2019 ITS MAY. ALREADY. Get the gains before they pass you by.

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April 28th 2019

ITS MAY. ALREADY. Get the gains before they pass you by.

-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 29th 2019

Jet Fuel:

1 min Burpees

Bandy Fun Time:

2x

20 Band Pull Aparts

20 Bandy Shoulder Press (10 each arm) *Stand in band with one foot. Use same side arm and press the band overhead

20 (each arm) bandy int/ext rotations *Attach lightweight band to the rig at shoulder height. Face the rig and hold band with arm bent 90 degrees, hand facing the rig and upper arm parallel with the ground. Rotate forearm up and down (internally and externally)

20 FacePulls

Major, Lift: Red: Bench Press

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Pause Bench vs Bands

8x8 @50%

4x4 @55%

**3 Count Pause on Chest**

GainCity:

Single Arm DB Rows

5x20

Incline DB Rear delt kickouts **Support yourself facedown on an incline bench. With DBs, pull elbows up and back at near 90degrees, then kick DBs out until arms are straight. This will require lighter DBs than expected**

3x20

DB Curl and Press

3x12

DB Rolling Tricep Ext

3x12

After Burner:

OTM: 10mins

7 Devil Press

10 Push Press

**AHAP

**Alternate movements, 5 sets each

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Tuesday, April, 30th, 2019

Jet Fuel:

3x

10 Cal Row

10 Pole Squat

10 Box Jump

**Wear a hip Circle**

Major, Lift: Red: Squat

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blue: Sumo Deadlift

MAX 1

1xAMRAP @80%

**Compare to max 3 March 5th**

GainCity:

*this is a quick and powerful movement. It helps build a strong hip opening*

3x20

DB Bulgarian Split Squats

3x8 (each)

Bandy Hammy Curls

3x1min

Afterburner:

100 Air Squats

**Every minute, 5 burpees until done**

**Burpees First**

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Wednesday, May 1st, 2019

Active Rest Day

20mins Running Clock:

10 Pushups

10 Situps

100m Run

-OR-

HUMPDAY PUMPDAY!!

OTMx21

Partners:

5 Bench Press @Bodyweight

10 Pullups (strict)

40m Prowler Push AHAP

**Alternate movements, 7 sets each**

**Partners work together and each complete the required work at the required station in one minute.

I.e. On the first minute, each partner will bench press in the first munute. Each will spot for the other. Next minute, each will perform 10 pullups. These can be scaled to ring rows, but partner assisted is preferred. One partner holds the others’ feet and helps, then switch. Next minute, both partners push the prowler sled together**

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Thursday, May 2nd, 2019

Jet Fuel:

Assault Bike 2 minutes

-then

Max Calories assault bike in 30 seconds or 20 calories, whichever comes first.

-then

2x

10 Pushups

10 Pullups

10 KB Inverted Piston Press https://youtu.be/aVy184Vy4n0

Major, Lift: Red: Shoulder Press

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Pause Spoto Press

Max 3

1xAMRAP@80%

1xAMRAP@70%

**1 Count Pause on each rep**

**Spoto Press the bar is intentionally left a few inches above the chest (it does not touch)**

GainCity:

**During GainCity today, every 3minutes, 5 pullups must be performed**

Seated DB Shoulder Press

3x10

Bandy Lat pull down *Attach a band overhead, but close enough to the floor so you can sit and reach the band. Grip the band like a pullup and perform Lat pull downs for 1 min

3x1min

DB Lat Raises/Front Raises

5x10 (each)

Bandy Curls/Pushdowns

100 each

Afterburner: (optional)

OTM:

20-15-10-5

Cal Sprint Assault Bike

**First minute, 20 cals, next minute, 15 cals, next 10 cals, finish with 5 cal sprint**

**Use the calorie count achieved in the warmup as the starting number if 20 was not achieved. The use that number to make 4 sets by splitting the difference 4 times to make four sets of cals**

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Friday, May 3rd, 2019

Jet Fuel: Jog 2mins

-then

Running/Footwork Drills https://youtu.be/mX00T4uuPtI

Major, Lift: Red: Deadlift

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Volume Squat

2x20 @45%

Deadlift vs Band

5x1 @65%

GainCity:

Sled Drag

3x100

DB Stepups low box

3x8 (each)

Afterburner:

5mins Max Rounds:

10 HEAVY wallballs

40yd Sprint

-------------------------------------------------

SABADO GIGANTE

OTMx21

Partners:

5 Bench Press @Bodyweight

10 Pullups (strict)

40m Prowler Push AHAP

**Alternate movements, 7 sets each**

**Partners work together and each complete the required work at the required station in one minute.

I.e. On the first minute, each partner will bench press in the first munute. Each will spot for the other. Next minute, each will perform 10 pullups. These can be scaled to ring rows, but partner assisted is preferred. One partner holds the others’ feet and helps, then switch. Next minute, both partners push the prowler sled together**

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