Sunday DEC, 13th: Week 2 Remember, my father always used to say: “If you want to walk on water, you gotta get out of the boat.” Get after it, team!
-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, DEC, 14th, 2020
Pre-Flight: Bench vs bands today, some tbar rows, then we bring back everyone’s favorite, Death Crawls. You’re welcome
Jet Fuel:
2 mins Jump Rope
-then
2x
20 Band Pull aparts
20 bandy shoulder press https://youtu.be/OyybAeN48LY
20 Pushups
-Mash
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speedy Bench vs Bands
2x10 @45%
2x5 @55%
5x2 @65%
GainCity:
-Tbar Rows https://youtu.be/jpfP2aaXO28
4x12
-Alternating DB Bench Press
3x15 (each)
-Kneeling landmine press https://youtu.be/gp14Yw6kbkI
3x12 (each)
3xSuperset
10 DB Hammer Curls
20-30 Bandy Pushdowns
Afterburner:
30 Strict Pullups
**Every break complete 5m Death crawl https://youtu.be/s4kec81FVcY
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Tuesday, DEC 15th, 2020
Pre-Flight: Heavy squats, followed by some stepups, sleds, and a nasty KB swing/jump squat finish.
Jet Fuel:
6min EMOM, alternating:
20 Cal Row
20 Burpees
**scale numbers as needed to finish within 40 seconds each minute. Remember, its only 3 sets each, and its only a warmup**
-mash lower body
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat
Max 4
1xAMRAP @90%
*Compare to max 6 Nov 17th*
GainCity:
-Back Racked stepups AHAP:https://youtu.be/VUEsfkk6ZlM
4x6 (each)
-Backwards Sled drag, heavy
3x100m
Afterburner:
20-18-16-12-10-8-6-4-2
KB Swings
Jump Squats (power position i.e. full parallel not required)
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Wednesday, DEC 16th, 2020
5x
3min walk, 1min run
-then...STRETCH!
-OR-
HUMPDAY PUMPDAY
10 Rounds:
2 Sandbag over bar (chest height)
50ft Back rack walk @1.5 bodyweight
5 squats @1.5 bw
10 Pushups
**Bar the sandbag goes over is the same bar squatted with. 25ft down, 25ft back. Upon returning to the rack, before racking the bar, perform 5 squats. Then finish the round with 10 pushups**
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Thursday, DEC 17th, 2020
Pre-Flight: Bench Press, a barrage of upper body blast, then a nasty situp/pushup/bike finisher
Jet Fuel:
Bike 3 mins
-Lat med ball throws https://youtu.be/oz_yJVTpg7k
3x15 seconds (each arm)
-DB SHoulder Complex https://youtu.be/8oP_kVH5XeQ
3x8 (each)
-Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu:Bench Press vs Bands
Max 1
-then
1xAMRAP @80%
*Compare to Nov 19th*
GainCity:
-Incline DB Bench Press
4x12
-Weighted Pullups
5x5
-Single Arm DB Rows
3x12 (each)
-3 Superset
10 Tricep kickbacks
20-30 Bandy Curls
Afterburner:
5 Rounds each for time:
20 Situps
15 Pushups
5 Cal Bike
**Rest 1 min between rounds**
Same as last week, except rest is included. Meaning each round should be approached with more force
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Friday, DEC 18th, 2020
Pre-Flight: standard issue leg day
Jet Fuel:
500m row
Fast feet drills https://youtu.be/mX00T4uuPtI
-mash
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: 2 Position Deadlift, Front Squat
2 Position Deadlift https://youtu.be/hckzt5B8qLk
10x3 @45%
Front Squat
7x2 @60%
GainCity:
-SIngle arm rdl https://youtu.be/ooA4mOgdbCQ
4x12 each
-Seated box jumps
5x5 max height
**start seated, jump as high as possible in one motion**
Afterburner:
100 cal row
Rest 2 min
100 Air Squats
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SABADO GIGANTE
1rm Power clean and Push Press
-then
30min Max Rounds
2 Power Clean And Push Press @80% of established 1rm
4 Squats
1 Back racked Jerk
5 Strict Toes 2 Bar
10 Cal Row
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