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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:
Dimmel Deadlifts https://youtu.be/YGSdeOvpc-Q
*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
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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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