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Sunday Nov 22nd 2020, “There is no fate but what we make” Week 1

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

-----------------------------------------------------------

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**

------------------------------------------

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

--------------------------------------------------

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

-------------------------------------------------

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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