Sorry for the late post this week, team
Sun August 16th 2020. “Find comfort in discomfort.”
-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, August 17th, 2020
Pre-Flight: Speedy bench, arms, back, and shoulders. Standard Monday.
Jet Fuel:
2x
20 Band Pull Aparts https://youtu.be/4lGB6YWuwlA
20 Face Pulls https://youtu.be/zM1UURn-K_E
8 Shoulder Prehab: https://youtu.be/mv8uJ6c0SDI
**I like these, these are good. We’ll keep these for a while.
-High pull to ext rotation to int rotation, return plates to start position
*Use small plates
-then
-Plyo-Pushups https://youtu.be/2AuSChp0o_g
3x10
**Adjust the jump height up or down according to your ability, for sets of 10.
**Elevate to a box if pushups cannot be done from the floor. No knee pushups
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speedy Bench
5x5 @ 50%
5x3 @ 55%
5x1 @ 60%
GainCity:
-Weighted Pullups
5x5
**Scale to regular pullups, then for today, scale to bands, 3x10. Bands for pullups are good used in small doses.
-Single Arm DB Shoulder Press
3x10 (each arm) AHAP
**Maintain proper posture and position! Keep trunk engaged and stay tall and straight. No twisting spine.
-Superset 4x
12 Straight bar Curls AHAP
30 Bandy Pushdowns https://youtu.be/llCOtaJIzNw
**Move directly from curls to pushdowns then rest as needed between supersets
After Burner:
Tabata Alternating (8mins):
Pushups
Plank KB pass-throughs https://youtu.be/Eker_fO0bck
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Tuesday, August 18th, 2020
Pre-Flight: Heavy deads, sleds and lunges.
Jet Fuel:
Hip Circle extravaganza
*All with hip circle on worn at the knees, or light band doubled over.
2x
10 cal bike
10ft side shuffle left/right/forward/backward
20 empty bb rows
-mash
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Deficit Deadlift (2”)
Max 5
AMAP @80%
GainCity:
-Superset 4x https://youtu.be/q53k_02rpGU
10 Stiff Leg Deadlift
Max Reps Pendlay Row
-Bandy Leg Curls/Extension https://youtu.be/Dk-UKVT8A38
3x20 each
Afterburner: https://youtu.be/_CApxt4iC8U
10x
20m Heavy Prowler push (10m down/back)
Lunge in place
**Best done in partners as “I go, you go”. Timer is prowler. No set number of lunges, just continuous movement until partner finishes prowler, then switch.
**If you dont have a partner, perform 12 lunges (6each) in between each prowler push.
**Prowler should be HEAVY. Heavy enough that running is not an option. Heavy prowler walks.
**Try to walk heel to toe. No tippy toes.
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Wednesday, August 19th, 2020
Active Rest Day
Row or Run a 5k
-then...STRETCH!
-OR-
Humpday Pumpday
10-9-8-7-6-5-4-3-2-1
Power Clean @Bodyweight
Evil Wheels https://youtu.be/jXQzPHpgW84
*10 Pushups after every set of evil wheels, workout ends with pushups
*Power cleans do NOT have to be unbroken. Heavy singles all the way through is fine
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Thursday, August 20th, 2020
Pre-Flight: , some curls and a KB bonanza
Jet Fuel:
3x
:30 Wall throws https://youtu.be/VRRGIuxY_L4
:30 DB Overhead hold (2db’s)
-Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close grip Bench vs chains
Max 3
AMAP @80%
*Compare to max 5 July 16th
*Grip should not be so close that your hands interfere with your chest
*Chains = Dudes, 2 chainzzz, Ladies, 1 chain
GainCity:
-Superset 4x
12 DB Kickbacks (each)
Max reps bandy curls
-BB Upright Rows https://youtu.be/jELbn2bPuwk **Video shows DB’s, but use BB
3x12 AHAP
-Slingshot Pushups
3xMax Reps
Afterburner:
7min AMRAP: 5 SIngle arm KB Swing left
5 Push press left
5 Situps
5 SIngle arm KB Swing right
5 Push press right
5 situps
**Each set perform all 5 kb swing in a row first, then all 5 push press in a row, after.
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Friday, August 21st, 2020
Pre-Flight: Sprints today, so afterburner is first!
Jet Fuel/Afterburner:
-Mash
Good ol Fast Feet drills https://youtu.be/mX00T4uuPtI
Sprint Starts https://youtu.be/qtWDc8R6pnE
-Afterburner
10x
20m SPRINTS!
**rest as needed to maintain all out speed
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speedy Deadlift
7x2 @60%
Speedy Squat
10x3 @50%
GainCity:
Reverse Hypers
3x20
**Sub Hypers for good mornings if necessary
**Video showing a variation if no reverse hyper machine https://youtu.be/FlMHL2FtbPg
High Box Jumps
3x10
Afterburner:
**First**
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SABADO GIGANTE
10-9-8-7-6-5-4-3-2-1
Power Clean @Bodyweight
Evil Wheels https://youtu.be/jXQzPHpgW84
*10 Pushups after every set of evil wheels, workout ends with pushups
*Power cleans do NOT have to be unbroken. Heavy singles all the way through is fine
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