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Sunday Oct 18th, 2020 “Bigger Pecs, Bigger Checks” Week 2



Sunday Oct 18th, 2020 “Bigger Pecs, Bigger Checks” 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, OCT 19th, 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 @55%

Competition Grip

5x3 @60%

**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:

10min AMRAP:

3 Pullups

5 Pushups

7 Situps

**Yes pullups are always strict unless told otherwise**

**Scale as needed. Scale pullups to jumping with controlled negative. Scale pushups by elevating. No knee pushups**

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Tuesday, OCT 20th, 2020

Pre-Flight: Skwaats, 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: Squat max 8

-then

1x8 @90%

*Compare to Sept 22nd


GainCity:

-Single Arm KB Swing and Lunge (alternating)

4x8 (each)

-Prowler Push AHAP (too heavy to run)

4x40m


Afterburner:

30 Cal Assault Bike Sprint

-then immediately

30 Max Distance Broad jumps

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

Wednesday,OCT 21st, 2020

Active Rest Day

10x

20 Situps

20 cal row no faster than 2min pace

-then...STRETCH!

-OR-

Humpday Pumpday

20 Rounds:

1 Deadlift @1.5 bodyweight

3 Pullups

20m Prowler Push @bodyweight

**Sub 5 calories Arms only assault bike AND :10 seconds banded sprints https://youtu.be/S1s4AsTS1VA

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

Thursday, OCT 22nd, 2020

Pre-Flight: Bench, 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: Bench Press

Max 8

-then

2x8 @90%


GainCity:

-Upright Rows AHAP

4x15

-Incline DB Bench Press

4x10

-Hammer Curls/Tricep Kickbacks

3x20


Afterburner:

Tabata:

5 Single arm Ring Row

(alternate arms each round)

-then

Tabata:

Bear Crawl

**One full tabata of ring rows first, then all bear crawls**

**No Rest between tabatas. Move straight into bear crawls**

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

Friday, OCT 23rd, 2020

Pre-Flight: Pause squats, speed deads, and a mental grind, how many wallballs can you do??


Jet Fuel:

-mash


Major, Lift: Red: Deadlift

-then 2xAMRAP @80% of the days heaviest set

Wht/Blu: Pause squats/Deads

Pause Squats

7x3 @50%

**First 2 reps, 2 count pause. Last rep, fast!

Speed Deadlifts

7x2 @65%


GainCity:

-100 weighted Situps

-Bandy Leg Curls/Leg Extensions

4x20


Afterburner:

4 Rounds:

100m Sprint

Max reps Wallballs (30/20)

*Rest 2 minutes between attempts

**Same as last week, except the run comes first**

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

SABADO GIGANTE

20 Rounds:

1 Deadlift @1.5 bodyweight

3 Pullups

20m Prowler Push @bodyweight

**Sub 5 calories Arms olny assault bike AND :10 seconds banded sprints https://youtu.be/S1s4AsTS1VA

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