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March 10, 2019 -Week 2. Pristine and fresh like a Rocky Mountain stream, flowing to the raging Color



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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

**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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