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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 18th, 2019
Pre-Flight: Some Girth Differential work today, then a little breathing with chinnups and burpees.
Jet Fuel:
3x
:30 Stations-
Jumping pullup
Pushup
Handstand
Assault Bike
-then
Banded internal/external rotations https://youtu.be/beYztVtwMIM
Wall mobility https://youtu.be/M_ooIhKYs7c
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press/Floor Press
7x2 @60%
Floor Press
4x4 *Heavy
*Use the same weight across all sets. Heavy does not mean max. No risk of failure.
GainCity:
4xSuperset
12 Barbell Curls Heavy
Max reps empty barbell
*Load the barbell for 12 heavy curls, then without rest, strip the barbell and perform max reps. Then rest as needed.
4xSuperset
12 DB Rows Heavy
Max reps reverse DB flyes
*Use heavy DB’s for rows, then without rest switch to lightweight DB’s and perform max reps flyes. Then rest as needed. Looking for high reps, 15+
Tricep PushdownsXJacked
After Burner:
4x
:30 Chinnups
:30 rest
:30 Burpees
:30 rest
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Tuesday, March 19th, 2019
Pre-Flight: followed by some posterior engagement brutality and explosive leg work.
Jet Fuel: 3 min AMRAP:
10 Cal row
10 Air Squats
-then
Pigeon Stretch
Mash Lower Body
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Banded assisted Deadlift (future deadlifts)
Max 3
1xAMRAP @90%
1XAMRAP @80%
GainCity:
4x15
DB Single leg deadlift (two db’s, 15 reps each leg)
Barbell Hips thrusts heavy https://youtu.be/Zp26q4BY5HE
Afterburner: OTM x10
15 KB Swing (70/53)
5 High Box Jumps (30/24)
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Wednesday, March, 20th 2019
400m Sled Drag
-then
50 burpees (NFT)
-OR-
HUMPDAY PUMPDAY!!
Squat! 10rm
Push Press! 10rm
-then
**The following sequence is repeated 3 times**
3 Rounds AFAP:
2 Squat
2 Push Press
5 Strict Pullups
4 Squat
4 Push Press
5 Strict Pullups
6 Squat
6 Push Press
5 Pullups
**This entire sequence is repeated 3 times**
**Weight used for these squats and push press will be the 10rm weight found previously.
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Thursday, March 21st 2019
Pre-Flight: Massive upper body blast then a little oly lifitng work with increasing power snatches and burpees.
Jet Fuel: 3 min running clock:
3 Pushups
3 Empty BB Power Snatch
3 Behind the neck push press
-then
Scorpion Stretch
Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: ABmat Bench Press
Max 5
-then
1xAMRAP @90%
1xAMRAP @80%
**Place an abmat on your chest and use it to create momentum and limit ROM slightly
GainCity:
5x10 Superset
DB Bench Press Heavy
Seated Arnold Press
*Use different weighted DB’s, switch without rest between bench and Arnold press. Then rest as needed.
4xSuperset
12 DB Tricep Kickbacks Heavy (both arms at once)
Max Reps Bandy tricep Pushdowns
MC HammersXJacked
Afterburner:
Death By Power Snatch +Bar over Burpee
For time and max weight.
Starting with #95/65, perform 1 power snatch and add 10lbs, performing one power snatch until failure.
*In between every power snatch, perform 5 bar over burpees.
*Go as fast as proper posture and position will allow.
Score is overall weight and time.
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Friday, March 22nd 2019
Pre-Flight: Dynamic Day. We’re even gonna run.
Jet Fuel:
500m Row
Kneeling Squat Jumps
Lateral jumps agility ladder
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Banded Deadlift/Speed Squats
Banded Deadlift
7x2 @45%
Speed Squats
10x3 @45%
GainCity:
3x20 Reverse Hypers...add weight
-then
100 Walking lunges
Afterburner:
5 Rounds:
20 Goblet Squats
100m Run with Goblet
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SABADO GIGANTE
Squat! 10rm
Push Press! 10rm
-then
**The following sequence is repeated 3 times**
3 Rounds AFAP:
2 Squat
2 Push Press
5 Strict Pullups
4 Squat
4 Push Press
5 Strict Pullups
6 Squat
6 Push Press
5 Pullups
**This entire sequence is repeated 3 times**
**Weight used for these squats and push press will be the 10rm weight found previously.
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