Sunday Nov 15th, 2020 “Attract, Confuse, Make Uncomfortable” 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, Nov 16th, 2020
Pre-Flight: Volume Bench Press and some back supersets
Jet Fuel:
3mins get warm anyway (bike, row, etc)
3x
10 pullups
10 pushups
10 shoulder prehab https://youtu.be/ogDO1b1cgEU
-Mash
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Volume Bench
2x20 Lightweight, less than 50%
-then
2x20 AHAP+10lbs from last week
GainCity:
-BB Shoulder Press
3x10
-Superset
3x
10 DB Bent over Rows AHAP → 1min Bandy Rows https://youtu.be/ERRurimmLg4 (may be done seated or standing)
-Curls
3x
21’s
-Superset
3x
Max Dips → 30 Bandy pushdowns https://youtu.be/llCOtaJIzNw
Afterburner:
100 Pushups
*every break, 10 cal bike
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Tuesday, NOV 17th, 2020
Pre-Flight: Squats all around, then some weighted lateral action and some explosiveness from jump squats
Jet Fuel:
3 mins to accumulate 30 cals bike
-then
Single Arm DB DL
3x5 (each)
Sumo Squat/Narrow Squat
3x5 (each) *walking laterally, alternate between wide feet squat and narrow stance squat*
-mash
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat
Max 6
1xAMRAP @90%
*Compare to max 8 Oct 20th*
GainCity:
-Weighted lateral stepups
4x8 (each)
-Max Height Jump Squats
5x10
-Heavy Sled Drag
3x
100m Heavy
Afterburner:
5min AMRAP:
Max Reps KBS
Max Reps Goblet Squat
**KB weight is one step heavier than last week**
**5 burpee penalty for every drop of the KB. Stopping, holding, readjusting the kb counts as a drop. Accumulated penalty burpees will be performed AFTER the amrap is over, not during**
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Wednesday, NOV 18th, 2020
Active Rest Day
400m Sled Drag
-then
100 Situps
-then...STRETCH!
-OR-
Humpday Pumpday
OTM, 21 Mins, alternating:
-3 Power Clean @BW + Max time overhead hold, up to the minute
-Max Reps Pullups in 45 seconds
-100ft Farmer Carry AHAP
**7 rounds of each**
**In the same minute, after finishing power cleans, get the bar overhead anyway and hold overhead as long as possible, up to the minute**
**Power cleans should take no longer than 30 seconds**
**As many pullups (strict) as possible in 45 seconds. Multiple sets in the same minute is allowed**
**Farmer carry as heavy as possible**
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Thursday, Nov 19th, 2020
Pre-Flight: Bench then an an all around UBB index of 7.5
Jet Fuel:
3mins get warm anyway
-then
2x
1min Plank, 1 pushup every 6 seconds (10 total)
20 facepulls
-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 3
Pause (1) Rep
Fast last (2) reps
-then
1xAMRAP @80% no pause
GainCity:
-Supinated BB Drag rows https://youtu.be/SUrcyZIGEqE (video shows pronated (palms down. Switch palms up, or supinated. Pay attention to how the barbell “drags along the thighs and meets in the hip crease, not any higher on the torso).
4x12 heavy
-Single Arm DB Lateral Raises
4x20 (each)
-DB Hammer Curls
4x12
-DB Skull Crusher
4x12
Afterburner:
12 Min EMOM:
Min, A - One set max Strict Pullups, 30 seconds Ring Rows
Min, B - Rest
Min, C - 20 Burpees
Min, D - Rest
*Repeat 3X*
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Friday, Nov 20th, 2020
Pre-Flight: Volume Squat/Dead...Goodnight
Jet Fuel:
500m row
2x
3 inch worms
10 squats
10 situps
10 Single arm, single leg, DB row. *just like a regular single arm DB row but raise your back leg up off the floor, straight behind you to make this a unilateral stability exercise*
-mash
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squat/Dead
Squat
1x20 lightweight
1x20 AHAP+10lbs
Deadlift
3x20 Deadlift @90% of heavy 20 from last week
2mins rest between sets
**of course there are still more warmup sets than what are written**
GainCity:
-Bandy Leg Curls/Extensions
4x20 (each)
-Superman/Side Plank/Hollow
3x
Alternate movements, holding 10 seconds each, rest 10 seconds between movements. Repeat until I start to sweat. I’ll let you know when I begin sweating. It will take a while.
Afterburner:
Complete in order:
100 Air Squats,
100 walking Lunges
**Last week they could be broken up any way. This week, they must be performed straight through. 100 then all 100**
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SABADO GIGANTE
OTM, 21 Mins, alternating:
-3 Power Clean @BW + Max time overhead hold, up to the minute
-Max Reps Pullups in 45 seconds
-100ft Farmer Carry AHAP
**7 rounds of each**
**In the same minute, after finishing power cleans, get the bar overhead anyway and hold overhead as long as possible, up to the minute**
**Power cleans should take no longer than 30 seconds**
**As many pullups (strict) as possible in 45 seconds. Multiple sets in the same minute is allowed**
**Farmer carry as heavy as possible**
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