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July 14th 2019Week 2, Pumps on pumps



-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, July 15th, DE UPPER:

Jet Fuel:

3x

:30 Stations

Burpee

Bike

-stretch

Major Lift : Red: Bench Press

Wht/Blu: Speedy bench vs bands https://youtu.be/GYf9u7IXebw

5x5 @55%

5x3 @60%

GainCity:

-Incline DB Seal Rows https://youtu.be/okRsB5f1Cuc

4xMax

-Incline DB Bench Press

4xMax (get around 15 but go to failure)

-Pushups

3xMax (scale to get at least 15 but go to failure)

Slingshot Pushups *if you dont have a slingshot, wrap a band around your elbows

2xMax

-BB Curls

3x15

-DB Overhead Extensions

3x15

Afterburner:

100 Empty Barbell Shoulder Press

* Every break, 10 cal Assault Bike

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Tuesday, July 16th ME LOWER:

Jet Fuel:

3x

:15 stations

Hollow hold

Side Plank

Side Plank

-then

20 squats

20 toe touches

-then

stretch

Major Lift: Red: Squat

Wht/Blu: Box Squat vs. Bands

Max 1

1xAmrap @80%

*Compare to max 3, June 18th

GainCity:

-Banded KB swing https://youtu.be/PN9dppWJcGQ *video shows overhead, but eye level is fine.

3x20

-DB Bulgarian Split Squats https://youtu.be/rqtw7wx4vKo *dont actually do curls, that was a joke

3x10 (each)

-Leg ext/Curl

3x20 each

Afterburner:

5 Rounds AFAP:

10 Squats (135/95)

200m Row

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Wednesday, July 17th, Active Rest

25 Pullups

400m Run

25 Situps

400m Run

25 Pushups

400m Run

25 Box Jumps

400m Run

-then

STRETCH

-OR-

HUMPDAY PUMPDAY:

The following will be done as one running clock. This workout will take exactly 34 minutes. Warmup all the movements and have them ready before the workout starts, as you will only have 2 minutes between each EMOM.

10min EMOM, Alternating (5 sets of each):

5 Bench Press AHAP

Max air squats

*Bench should be heavy but unbroken for the first round

*Get Max Air Squats in one minute

-------2 minutes transition

10 min EMOM, Alternating (5 sets of each):

5 Squats AHAP

Max Pushups (slingshot ok)

*Squats should be heavy but unbroken for the first round

*Get max Pushups in one minute

------2 minutes transition

10min EMOM, Alternating (5 sets of each)

40m Prowler Push HEAVY

Max Sandbag over shoulder

*Prowler should be heavy enough that a sprint is not possible

*Get max sandbags over shoulder in one minute, May sub Powercleans, HEAVY. Shoot for about 6 per minute

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

Thursday, July 18th, ME UPPER:

Jet Fuel:

3x

Bear Crawl DnB

Crab Walk DnB

50 Jump Ropes

-then

3x

:20 RIg hang

10 pushups

10 DB Shoulder Press

Major Lift: Red: Shoulder Press

Wht/Blu: Floor Press

Max 1

-then

1xAMRAP @80%

*Compare to max 3, June 13th

GainCity:

-Seated BB Shoulder Press

3x15

-BB Bent Over Row

3x15

3x

-Bandy Tricep extravaganza https://youtu.be/QXR46Eh0Ytk

3xMax

Afterburner:

7min AMRAP:

10 Pullups

15 Pushups

20 Double Unders

**Scale pullups numbers down first, then scale to jumping/bands, then scale to ring rows

**Scale Pushups by elevating, no knee pushups

**Scale double unders to 40 singles

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

Friday, July 19th, DE LOWER:

Jet Fuel:

-500m Row

High Knees

Butt Kickers

-Depth Jump to Box Jump https://youtu.be/aIOXVYjHUnk

3x5 (as high as possible)

Major Lift: Red: Deadlift

Wht/Blu: Squats

5x5 @55%

Deadlift:

4x4 @55%

GainCity:

-Front Squat

3x15

3x8

**These can also be done on the floor by wedging your feet under anything like a barbell, or having a partner hold your feet. This allows scaling as well, because you can use your arms to get back up**

-100 Situps

Afterburner:

For TIme:

150 Wallballs

1500m row

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

SABADO GIGANTE:

The following will be done as one running clock. This workout will take exactly 34 minutes. Warmup all the movements and have them ready before the workout starts, as you will only have 2 minutes between each EMOM.

10min EMOM, Alternating (5 sets of each):

5 Bench Press AHAP

Max air squats

*Bench should be heavy but unbroken for the first round

*Get Max Air Squats in one minute

-------2 minutes transition

10 min EMOM, Alternating (5 sets of each):

5 Squats AHAP

Max Pushups (slingshot ok)

*Squats should be heavy but unbroken for the first round

*Get max Pushups in one minute

------2 minutes transition

10min EMOM, Alternating (5 sets of each)

40m Prowler Push HEAVY

Max Sandbag over shoulder

*Prowler should be heavy enough that a sprint is not possible

*Get max sandbags over shoulder in one minute, May sub Powercleans, HEAVY. Shoot for about 6 per minute

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

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1 Comment


artemuwka
Jul 15, 2019

Thanks crew!

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