Sun September 6th 2020. “Hard people do hard things.” Week 2

-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, Sept 7th, 2020
Pre-Flight: Tons of Push n Pull today
Jet Fuel: 3x
10 Pushups
10 Jumping pullups OR Pullups
8 Shoulder Prehabs https://youtu.be/mv8uJ6c0SDI
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo Bench
5x5 @ 55% *First 3 reps, 3 count down, fast up
5x3 @ 60% *First 2 reps, 3 count down, fast up
5x1 @ 65% *First rep, 3 count down, fast up
**All other reps FAST
GainCity:
Shoulder Press
3x10
Tbar Rows
4x10 Heavy
Bi’s n Tri’s
3xJacked
**Any type of bicep or tricep work you want, just get your GD (girth differential)
**Questions, ask coach!
After Burner:
For Time:
Accumulate 30 strict Pullups
*Every break 20 situps
*No change this week. Be better
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Tuesday, Sept 8th, 2020
Pre-Flight: Sept. 11th. We will commemorate Sept 11th with the Humpday PumpDay/Sabado Gigante this week.
Good day of LBB Index today with squats, deads and a nasty Slam Ball burner at the end.
Jet Fuel:
-3 min, fighter warmup:
run, bike, row, burpee, etc. anything that gets the heart rate up. This is NOT stretching time.
-KB single leg DL
2x5 each (lightweight)
*Controlled movement, as competency allows, focus on fast hip on the way back up.
-Cossack Squat https://youtu.be/Sza-kx6ekjQ
2x5 each
-mash
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat vs Bands
Max 5
AMRAP @80%
GainCity:
-Superset 4x:
DB Stepups Heavy
5 (each)
Box Jump
10
*Perform 5 DB stepups each leg, then move directly to box jumps
**Keep step up height at 90 degrees or less i.e. box height should not be so high that knees go past hips when stepping. Avoid a gross pelvic tilt. For shorter athletes, this means they will need to stack plates instead of using a box.
**Box jump height may be taller than stepup height if desired. Use two boxes if necessary, but focus on extending the hips and jumping tall. Don’t make the box so high that it becomes a tuck jump.
-Sled Drag
3x50m Heavy
Afterburner:
:30 on, :30 off
X14mins (7 sets each)
-Alternating:
Ball Slams
Slam Ball Thrusters
*First set, ball slams, second set, thrusters.
*30lb dudes/20lb chicks.
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Wednesday, Sept 9th, 2020
Active Rest Day
30mins on any machine or run
-then...STRETCH!
-OR-
Humpday Pumpday
Sept 11th Commemoration:
2001m Row/Run
11 Deadlift
11 Chest 2 Bar Pullups
11 Power Clean
11 Ring Pushups
11 Front Squat
11 Box Jump 30”
11 Shoulder 2 Overhead
11 Lateral Burpee over Barbell
11 Back Squat
2001m Row/Run
**All Barbell movements loaded with Bodyweight**
**I know this workout is outside the realm of our normal prescribed work with 2.5 miles worth of running or rowing and will be really uncomfortable, but 9/11 was really uncomfortable. Scale as needed.**
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Thursday, Sept 10th, 2020
Pre-Flight: We got a sweet mix of rows and bikes and Jumpin ropes.
Jet Fuel:
Spend 3 mins jump roping
-then
2x20
Band Pull aparts
Band Shoulder Press
-Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Board Press (3 board)
Max 3
AMRAP @80%
*Compare to August 6th
GainCity:
-DB Bench Press
3x10 Heavy
-Inverted BB rows https://youtu.be/QB1VFrDdYOU
3x3 Alternating Grip to failure
*Start pronated grip x3 reps, switch to supinated grip x3 reps, then mix grip x3 reps, then alternate mix grip x3 reps. Repeat until failure.
*Position the barbell at a height that allows for at least 3 complete cycles.
-Tabata:
Curl+Press empty BB
Afterburner:
200 Double Unders
**10 Cal bike every break**
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Friday, Sept 11th, 2020
Pre-Flight: Deceiving day of lightweight squats and a little bit of running.
Jet Fuel:
400m run
Toy soldiers
Inch worms
Lunge n twist
Duck walk
-mash
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speed/Volume Squat
Speed Squat:
5x3 @55%
-then
Volume squat:
2x1minute max reps @55%
*rest as needed between sets.
GainCity:
BB Good morning
3x15 heavy
Lateral Jumping Lunge https://youtu.be/G5a41Rnm8uA
3x10 (each)
Afterburner:
**Do it again**
7min Sandbag run.
Not a typo :) run for 7mins with a sandbag on your shoulders
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SABADO GIGANTE
Sept 11th Commemoration:
2001m Row/Run
11 Deadlift
11 Chest 2 Bar Pullups
11 Power Clean
11 Ring Pushups
11 Front Squat
11 Box Jump 30”
11 Shoulder 2 Overhead
11 Lateral Burpee over Barbell
11 Back Squat
2001m Row/Run
**All Barbell movements loaded with Bodyweight**
**I know this workout is outside the realm of our normal prescribed work with 2.5 miles worth of running or rowing and will be really uncomfortable, but 9/11 was really uncomfortable. Scale as needed.**
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