Sunday Nov 22nd 2020, “There is no fate but what we make” Week 1
-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, 23rd, 2020
Pre-Flight: Classic speedy bench with some supersets of back n shoulders, followed by some stability overhead work
Jet Fuel:
3x
1min Bike arms only
10 Scap pullups
10 db floor press
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: Speedy Bench
5x5 @50%
5x3 @60%
5x1 @65%
GainCity:
4x Superset:
Max Reps Pullups
20 Empty BB Shoulder Press
4x Superset
15 Straight Arm Bandy Pulldowns
15 DB Lateral Raises
Hammer Curls
4x20
Chest Supported Kickbacks
4x20
Afterburner: 5 Rounds:
5 KB Push Press, L
50ft KB overhead walk, L
5 Burpees
5 KB Push Press, R
50ft KB overhead walk, R
5 Burpees
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Tuesday, NOV 24th, 2020
Pre-Flight: Sumo block pulls are back, followed by a barrage of marches, squats, thrusts, and sprints
Jet Fuel:
200m jog
2x Down and back
Skips
High knees
Butt kickers
Cossack squats
-mash
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Sumo Deadlift Block Pulls
Max 4
**2” block**
-then
1xAMRAP @90%
GainCity:
Banded Marches
3x1minute
DB Front Squat
4x20
Tabata:
Banded Hip thrusts
Afterburner:
10x
20m Sled Sprint → 20m Sprint
*Rest as needed between sets to maintain max intensity
**Load a drag sled with 50% bodyweight. Sprint 20m, immediately drop the sled and sprint another 20m. Repeat 10 times**
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Wednesday, NOV 25th, 2020
Active Rest Day
5k row
-then...STRETCH!
-OR-
Humpday Pumpday
30 min MAX ROUNDS:
1 Sandbag ground 2 overhead
6 DB Bench Press AHAP
12 Alternating Squat and lunge @bw (racks allowed)
*Sub powerclean for sandbag
*Squat and Lunge (12 reps): Load BB with bodyweight. Perform one squat, then one lunge left, then one squat, then one lunge right, then one squat, then one lunge left, then one squat, then one lunge right, repeat for 12 total reps. Each complete set will consist of 6 total squats and 3 lunges each leg**
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Thursday, Nov 26th, 2020
Pre-Flight: banded Bench, upright rows, pushup supersets, and some back n abs
Jet Fuel:
Death by Burpees
Start with one burpee. Add one burpee every :30, try to make it to 5mins
-then
2x
10 each, Bandy int/ext rotations
10 each, Bandy Lateral raises
-Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Floor Press
Max 5
2xAMRAP @80%
GainCity:
Upright Rows
4x12
3x Superset
Max Diamond Pushups
Max Pushups
Max Slingshot or Elevated Pushups
Alternating DB Curls
4x12 (each)
DB Rolling Tricep ext
4x12
Afterburner:
Tabata alernating:
Ring Rows
Bicycles
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Friday, Nov 27th, 2020
Pre-Flight: Speedy squats n deads, hammy work, single leg squat work, and a bike/wallball blast
Jet Fuel:
400m jog or 500m row
2x
10 Pole Squat
5 inch worms
8 (each) hip flexor warmup
-mash
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speedy Squat, Deadlifts
Squats:
5x5 @45%
5x3 @50%
3x1 @55%
Deadlifts:
7x2 @60%
GainCity:
KB Straight leg Deadlift
4x15
Weighted Pistols
3x10 (each leg)
Afterburner:
Tabata alternating (8mins):
Assault bike
Wallballs
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SABADO GIGANTE
30 min MAX ROUNDS:
1 Sandbag ground 2 overhead
6 DB Bench Press AHAP
12 Alternating Squat and lunge @bw (racks allowed)
*Sub powerclean for sandbag
*Squat and Lunge (12 reps): Load BB with bodyweight. Perform one squat, then one lunge left, then one squat, then one lunge right, then one squat, then one lunge left, then one squat, then one lunge right, repeat for 12 total reps. Each complete set will consist of 6 total squats and 3 lunges each leg**
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