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June 2nd 2019
Week 2 and the Winds of Gains are Gale force.
-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 3rd 2019
Jet Fuel:
In Partners:
3x(each)
1 partner performs 10 wallballs, while the other performs empty BB shoulder press until their partner is done.
-then
Mash
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Bench
8x3 @60%
5x3 @70%
3x1 @80%
GainCity:
2xReverse Tabata Pushup (10 seconds work, 20 seconds rest)
Perform the following ab work in between the 2 full 4 minute Tabata sets.
3x20 GHD or weighted situps
After Burner:
7 Rounds of Supersets:
Max Reps Pullups (kipping allowed)
Max Reps DB Shoulder 2 Overhead same weight as last week.
*Perform max pullups directly into max DB S2O, then rest as needed.
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Tuesday, June 4th, 2019
Jet Fuel:
400m Run!!
Samson Stretch
Cossack Stretch
Toy Soldier Stretch
2x200m Fast, not necessarily a sprint, about 80%
-Mash
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat
MAX 10
1xAMRAP @80%
**Suggested warmup: work up to between 65-75%ish performing no more than 5 reps. Then hit the 10 rep. If there is still room, and weight and hit one more set of heavy 10. No more after that.**
GainCity:
3x15
DB Front Squat
DB Single leg deadlift
2x
1 minute Farmer Carry AHAP, NO DROPS!
Afterburner:
10 Rounds For Time:
10 Box Jumps
10m Shuttle
10 Sandbag or Dball or DB Snatch
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Wednesday, June 5th, 2019
Active Rest Day
Bike 10 minutes
50 Squats
50 Pushups
50 walking lunges
50 Situps
Bike 10 minutes
-OR-
HUMPDAY PUMPDAY!!
50 Strict Pullups
400m Overhead Carry (135/95)
50 Kipping Pullups
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Thursday, June 6th, 2019
Jet Fuel:
In partners, 3x:
1 partner holds handstand while other partner does 10 pushups.
Then, “I go, you go” burpees for 1 minute.
-then
Mash
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Spoto Press
Max 1
1xAMRAP@80%
1xAMRAP@70%
**2 Count Pause**
**Spoto Press the bar is intentionally left a few inches above the chest (it does not touch)**
GainCity:
3x10
Shoulder Press
4x
20 T-Bar Rows
20 Reverse Delt Raises (insert Video)
BicepsXjacked
TricepsXtan
Afterburner:
10min AMRAP:
10 Ring Pushup
10 SItup
10 Wallball (30/20)
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Friday, June 7th, 2019
Jet Fuel:
6xOTM
20 Cal Row
15 Burpee
*Alternate minutes, 3 rounds each
-then
Stretch
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Front Squat
2 Count Pause in bottom
5x5 @60%
3x3 @65%
-and Banded Deadlift
10x1 @65%
GainCity:
100 KB Swings
100 Walking Lunges
Afterburner:
SPRINTS!!
400m Sprint
1 minute DBL KB Swings
200m Sprint
1 minute KB Lunges
100m Sprint
1 minute Burpees
**Straight through, no rest**
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SABADO GIGANTE
50 Strict Pullups
400m Overhead Carry (135/95)
50 Kipping Pullups
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