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June 2nd 2019 Week 2 and the Winds of Gains are Gale force.

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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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