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March 17, 2019
-Week 1. Pristiner and fresher like a raging Rocky Mountain river, overlowing with spring snowmelt to the open sea.
-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, March 11th, 2019
Pre-Flight: The pumps will be legendary today. Bench, Shoulder Press, Curls, Rows, and 3 nasty short amraps of traps n’ triceps
Jet Fuel:
50 Jumping Jacks
5 Cartwheels (YES!)
5 inch worms
3x15
DB Bench
DB Shoulder press
Band Pull apart
Plate internal/external rotations https://youtu.be/3fN8bq9GJ5c
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Bench
10x3 @55
5x3 @60%
GainCity:
-Shoulder Press
3x5 Heavy
-T-bar Rows
3x12heavy
-3x Superset
Max Diamond Pushup (scale by elevating, no knee pushups)
21’s DB Bicep Curls
(7 reps start to mid range of motion, 7 reps mid to finish r.o.m., 7 reps full r.o.m.)
After Burner:
8:45 Running Clock:
(6x) :30 on, :15 off, Alternating
Max reps SDHP
Max Reps Push Press
+10lbs from last week
*6mins total work
*Alternate movements
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Tuesday, March 12th, 2019
Pre-Flight: Squats for Red, Sumo deads for Wht/Blu
Jet Fuel: 200m run
Cone Drills: https://youtu.be/cRowvUOWNVg Follow this sweet video of an englishman and his most excellent music.
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat vs Bands
Max 4
1xAMRAP @80%
**Lifter’s choice on band tension, but make note of the bands used so as we progress, the same band tension is used. *
**Compare to max 6 on February 12th**
GainCity:
Snatch Grip Deadlift
4x5
Weighted Pistols
4x12 (each) https://youtu.be/AjpY0xcFp8I
**Scale first to unweighted, then to assisted**
*A box can also be use as a scale
200 Bicycles (ab work)
Afterburner:
8min EMOM, alternating:
Even: 10 max height Jumping Squats, Remainder of minute, walking lunge
Odd: Shuttle Run (5,10,5), Remainder of minute, walking lunge
*Shuttle run goes 5m forward, then BACK PEDAL back, 10m forward, BACK PEDAL back, 5m forward, BACK PEDAL BACK.
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Wednesday, March 13th, 2019
Active Rest Day
200 Squats
100 Pushups
**Switch anytime, complete in any order, at every break complete 10 cal row, 10 Situps**
-OR-
HUMPDAY PUMPDAY!!
20 min AMRAP:
10 Shoulder Press @.5 bodyweight
10 Deadlift @1.5 bodyweight
20m Odd Object carry (dball, atlas stone, or stacks of plates) AHAP
Girth Differential:
4x
:30 Stations, no rest:
Straight bar curls AHAP
Dips
Chinups
DB Kickbacks
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Thursday, March 14th, 2019
Pre-Flight: Push Press and shoulder press. Then a radical pump followed by a nasty burn.
Jet Fuel:
Partners, 5 min running clock:
1 assault bike 3 cals
1 handstand hold
Switch back n forth.
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench vs Bands
Max 1
-then
Slingshot Max reps at 1 weight (Still vs bands)
*Compare to max 2 February 21st
-then
1xAMRAP @80%
GainCity:
3xSuperset:
5 Weighted Pullups
Max Reps Dips
-then
3xSuperset
21’s DB Skull Crusher
(7 reps start to mid range of motion, 7 reps mid to finish r.o.m., 7 reps full r.o.m.)
MC Hammer Curls
xJacked
Afterburner:
Death by Cal Bike and Pushups
OTM:
5 Cal Bike
5 Pushups
*Add 5 reps to both exercises every minute*
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Friday, March 15th, 2019
Pre-Flight: Speedy Dynamic Day along with some posterior work.
Jet Fuel: 400m Run
Tabata:
Box Jumps
Walking Lunges
*Alternate, go for 4 minutes
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Deadlift/Speed Squat
Speed Deadlift:
10x2 @55%
5x2 @60%
Speed Squats:
7x2 @65%
GainCity:
-3x20 Reverse Hypers https://youtu.be/FlMHL2FtbPg
-4x100 Sled drag
-Tabata Russian Twists
Afterburner:
3x
1 minute Max reps Power Clean (185/115)
1 minute rest
1 minute Max Front Squats
1 minute rest
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SABADO GIGANTE
20 min AMRAP:
10 Shoulder Press @.5 bodyweight
10 Deadlift @1.5 bodyweight
20m Odd Object carry (dball, atlas stone, or stacks of plates) AHAP
Girth Differential:
4x
:30 Stations, no rest:
Straight bar curls AHAP
Dips
Chinups
DB Kickbacks
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