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May 27th 2019
New Cyclone of gains comin straight at your face.
-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 27th 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 @50%
5x3 @60%
3x1 @70%
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:
50 DB Shoulder 2 Overhead @60% Bodyweight (total)
*Every break, 7 Pullups. Kipping allowed.
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Tuesday, May 28th, 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: Sumo Dead
Max 5 vs bands
-then
3x5 @90%
GainCity:
3x15
DB Front Squat
DB Single leg deadlift
2x
1 minute Farmer Carry AHAP, NO DROPS!
Afterburner:
10 Rounds:
10 Sec Fast Feet
10m Broad Jump
10m Sprint
3 Sandbag over shoulder
-On the last round, finish with 2 minutes of max reps Sandbag
Rest 2:1
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Wednesday, May 29th, 2019
Active Rest Day
Row 5k, Stretch!!
-OR-
HUMPDAY PUMPDAY!!
...It’s about to get nuts…
Courtesy of Rob Orlando and Hybrid Athletics:
"Hybrid 50"
50 reps at each station. You must complete the workout in this order and you cannot advance your station until you've completed all 50 reps.
50 bench press @ body weight
50 squats @ body weight
50 deadlifts @ 1.5X body weight
50 push jerks @ body weight
50 hang power cleans @ body weight
60 minute cap
**Scale as needed, this one is rough!
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Thursday, May 30th, 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: Push Jerk
2rm
GainCity:
3x10
Shoulder Press
4x
20 T-Bar Rows
20 Reverse Delt Raises (insert Video)
BicepsXjacked
TricepsXtan
Afterburner:
21-18-15-12-9-6-3
Ring Pushup
*15 Situps Between Rounds, finish with situps.
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Friday, May 31st, 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 @55%
3x3 @60%
-and Banded Deadlift
10x1 @60%
GainCity:
100 KB Swings
100 Walking Lunges
Afterburner:
SPRINTS!!
400m Trial
2x200m Trial
4x100m Trial
Rest as needed between efforts
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SABADO GIGANTE
...It’s about to get nuts…
Courtesy of Rob Orlando and Hybrid Athletics:
"Hybrid 50"
50 reps at each station. You must complete the workout in this order and you cannot advance your station until you've completed all 50 reps.
50 bench press @ body weight
50 squats @ body weight
50 deadlifts @ 1.5X body weight
50 push jerks @ body weight
50 hang power cleans @ body weight
60 minute cap
**Scale as needed, this one is rough!
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