Sunday Oct 11th, 2020 “Bigger Pecs, Bigger Checks” 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, OCT 12th, 2020
Pre-Flight: Close-Grip and Comp Grip Bench today for Wht/Blu. Red, bench as always. No matter what tier you’re on, train with purpose. As always, on dynamic effort days, pay particular attention to setup and technique. Move the bar off your chest AS FAST AS POSSIBLE. If we’re just going through the motions, what’s the point? Get the most out of your training.
Jet Fuel:
1 min Burpees
3x
8 Shoulder Prehab
8 DB Curls (lightweight)
8 DB Kickbacks (lightweight)
-Mash
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close Grip-Comp Grip Bench
Close-Grip
6x4 @50%
Competition Grip
5x3 @55%
**Close-grip should be just outside shoulders. Hands should not be so close that they touch the chest.
GainCity:
-Single Arm DB Rows
4x12 (each) AHAP
-Superset
3x
12 BB Curls AHAP
20 Bandy Curls
-Superset
3x
12 BB Skull Crushers AHAP
20 Bandy Tricep Pushdowns
Afterburner:
10 min EMOM, alternating:
**one unbroken set each minute**
Max Reps Pullups
Max Reps Pushups
**Alternate minutes, 5 sets each**
**Yes pullups are always strict unless told otherwise**
**If you cannot get at least 5 of the given exercise, then scale. Scale pullups to jumping with controlled negative for 5-8 reps. Scale pushups by elevating, getting 5-8 reps. No knee pushups**
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Tuesday, OCT 13th, 2020
Pre-Flight: “Pulling” out the Sumo deadlifts today (Dad jokes), and making a nasty burn with legs only bike and broad jumps
Jet Fuel:
Hip Circle Assault bike 3 minutes
(sub a doubled over band at the kneecaps, if you dont have a hip circle)
Hip Circle walk front/back/side/side
10 Hip Circle squats
10 Hip Circle Bandy good mornings
-mash
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Sumo Deadlift
Max 3
-then
1xAMRAP @80%
**Compare to max 5, Sept 1st**
GainCity:
-Single Arm KB Swing and Lunge (alternating)
4x8 (each)
-Prowler Push AHAP (too heavy to run)
4x40m
Afterburner:
10 min EMOM, same minute:
5 Cal Bike legs only
5 Max Distance Broad jumps
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Wednesday,OCT 14th, 2020
Active Rest Day
Walk 40, Jog 30, or Run 20 minutes
-then...STRETCH!
-OR-
Humpday Pumpday
Descending reps, ascending weight Bench Press
10-9-8-7-6-5-4-3-2-1
*5 Tire Flips AND 5 Pullups after every bench set*
**Increase bench press weight every set. Every set should be near failure**
**If you don't have a tractor tire, use a heavy sandbag, ground 2 over shoulder. If you don't have a sandbag do powercleans @bodyweight. If you dont have a spare Barbell for powercleans, do heavy DB Snatch.**
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Thursday, OCT 15th, 2020
Pre-Flight: Shoulder Press, rows, db bench, and an interesting afterburner with unilateral pulling and stability work with bear crawls
Jet Fuel:
2 mins Bike
2x
10 band pull aparts
10 pushups
10m crab walk
10 bear crawl
-Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Shoulder Press
Max 3
1xAMRAP @80%
1xAMRAP @70%
**Compare to Sept 24th**
GainCity:
-Upright Rows AHAP
4x15
-Incline DB Bench Press
4x10
-Hammer Curls/Tricep Kickbacks
3x20
Afterburner:
7min AMRAP:
5 Single arm Ring Row (each)
20m Bear Crawl
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Friday, OCT 16th, 2020
Pre-Flight: Pause squats, speed deads, and a mental grind, how many wallballs can you do??
Jet Fuel:
Fast feet drills https://youtu.be/mX00T4uuPtI
-mash
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Pause squats/Deads
Pause Squats
7x3 @45%
**First 2 reps, 2 count pause. Last rep, fast!
Speed Deadlifts
7x2 @60%
GainCity:
-100 weighted Situps
-Bandy Leg Curls/Leg Extensions
4x20
Afterburner:
4 Rounds:
Max reps Wallballs (30/20)
100m Sprint
*Rest 2 minutes between attempts
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SABADO GIGANTE
Descending reps, ascending weight Bench Press
10-9-8-7-6-5-4-3-2-1
*5 Tire Flips AND 5 Pullups after every bench set*
**Increase bench press weight every set. Every set should be near failure**
**If you don't have a tractor tire, use a heavy sandbag, ground 2 over shoulder. If you don't have a sandbag do powercleans @bodyweight. If you dont have a spare Barbell for powercleans, do heavy DB Snatch.**
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