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Sunday Nov 8th, 2020 “Attract, Confuse, Make Uncomfortable” Week 1.

Sunday Nov 8th, 2020 “Attract, Confuse, Make Uncomfortable” 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 9th, 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


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:

Tabata, alternating (8mins):

Pushups

Assault Bike

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Tuesday, NOV 10th, 2020

Pre-Flight: Back to the Block pulls today, 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: Deadlift Block Pulls vs Bands (4”)

Max 1

1xAMRAP @80%


GainCity:

-Weighted lateral stepups

4x8 (each)

-Max Height Jump Squats

5x10

-Heavy Sled Drag

3x

100m Heavy


Afterburner:

5min AMRAP:

10KBS

10 Goblet Squat

**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 11th, 2020

Active Rest Day

4x

Row 5mins

Plank 1min

-then...STRETCH!

-OR-

Humpday Pumpday

20 down to 2 calorie bike (decrease by 2 cals each round)

40 down to 4 walking lunge (decrease by 4 each round)

**5 Bench Press AHAP after every round of bike**

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Thursday, Nov 12th, 2020

Pre-Flight: Bench thenand 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

Max 6

2xAMRAP @90%


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 - 30 seconds Strict Pullups, 30 seconds burpees

Min, B - Rest

Min, C - 30 seconds kipping pullups, 30 seconds burpees

Min, D - Rest

*Repeat 3X*

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Friday, Nov 13th, 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

Deadlift

1x20 lightweight

1x20 AHAP

**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:

100 Air Squats, 100 walking Lunges partitioned anyway

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SABADO GIGANTE

20 down to 2 calorie bike (decrease by 2 cals each round)

40 down to 4 walking lunge (decrease by 4 each round)

**5 Bench Press AHAP after every round of bike**

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