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May 12th 2019
New Cycle. Time to reset and gregrease your biceps.
-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, May 13th 2019
Jet Fuel: Bike arms only 3 minutes
3x
Weighted Low Bear Crawl
(forward backward side2side)
10 Pushups
20 Facepulls
-then
Mash
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speedy Bench
10x3 @50%
5x3 @55%
GainCity:
-Overhead Hold
3x30seconds **Load the barbell to your 1rm shoulder press weight. Perform a push press to get the weight overhead and upon achieving a full lockout, hold for 30 seconds**
-Sled Rows
3x100 Heavy
-Arms/Shoulders
X100 **Any variation of bicep curl, tricep ext, and shoulder boulder builder, 100 reps of each, broken up anyway**
After Burner:
10x
10 Seconds on, 20 seconds off:
Battle Ropes
**Sub for: 20 seconds ON, 10 seconds OFF, Low bear crawl if you dont have ropes. In a low bear crawl, hips are low so your back is flat and your legs are bent with your knees underneath you. Move Fast**
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Tuesday, May 14th, 2019
Jet Fuel:
Row 500
3x
10 KB Deadlift
10 KB Swing
10 KB Squat
**Do this in partners. 1 holds a plank while the other completes one round. Switch for 3 sets**
-Mash
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Deficit Deadlift, 2”
Max 4
1xAmrap @80%
GainCity:
-Dynamic Row
4x15 **Start in a deadlift position. Begin the movement like a regular deadlift, and as the bar reaches your knees, row the bar to your chest, then back to your knees, then back to the floor. Repeat.**
-Banded Marches https://youtu.be/1gKRfffltxY **If you dont have a chainbelt, use your liftng belt and attach the bands directly to it.
-Bandy Leg extensions
200
Afterburner:
Double Tabata (8minutes):
KB Swings
Squats
**Alternate movements**
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Wednesday, May 15th, 2019
Active Rest Day
Row 300 Calories
**Every 2 minutes perform 10 situps**
-then
STRETCH
-OR-
HUMPDAY PUMPDAY!!
30mins Max Rounds
50ft Yolk Carry @double bodyweight
7 Pushups
7 Heavy Wallball (at least 30)
**Substitute yolk for back racked barbell, scale weight as needed**
**Compare to July 21st, 2018**
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Thursday, May 16th, 2019
Jet Fuel:
3x
Iron Cross Walk https://youtu.be/-llmfpVZxws
20 seconds Deadbugs variations https://youtu.be/PEb49eN5uDU
10 Pushups
-then
Mash
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
Max 1
-then
5x2 @90%
GainCity:
-BB Drag Rows
4x15
-DB Bench Press
4x20
-Alternating DB Curls
4x20 (each)
-Single Arm DB Kickbacks
4x20 (each)
-Band Pull aparts
200
Afterburner: (optional)
7min Max Rounds
10 Double Unders
10 Single Arm Hang Clean and Press (5 each)
10 Pullups (kip oK)
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Friday, May 17th, 2019
Jet Fuel:
Hip Circle Assault bike 3 mins
-then
-then
Stretch
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: -Speedy Squat
10x2 @45%
5x2 @50%
-2 Position Deadlift https://youtu.be/hckzt5B8qLk
7x2 @60%
*First rep 2 position. 2nd rep, fast!
GainCity:
-DB RDL https://youtu.be/MTaelOeeIxk
4x25
-SIngle arm DB stepup https://youtu.be/iot6Ii4_W3w
3x12 (each)c02
-Hip Circle Farmer Carry Sled Drag
3x100
Afterburner:
5x
150m Row
10 Broad Jumps
Rest 1:1
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SABADO GIGANTE
30mins Max Rounds
50ft Yolk Carry @double bodyweight
7 Pushups
7 Heavy Wallball (at least 30)
**Substitute yolk for back racked barbell, scale weight as needed**
**Compare to July 21st, 2018**
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