Sunday October 4th, 2020. “Only the good die young” 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 5th, 2020
Pre-Flight: Back to speedy bench this week. Keep Wht/Blu moving OTM (on the minute). Then its a full on pec blast with 5 sets of max reps pushups, followed by a nasty arms only tabata on the bike.
Jet Fuel:
1 min Bike @60% output
3x
-:30 Plank on Hands
*hands directly under shoulders, joints stacked, arms locked, drive through palms, squeeze trunk tight*
-DB Shoulder Boulders https://youtu.be/8oP_kVH5XeQ
8 Front raise
8 Lat Raise
8 Reverse Fly
-Mash
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speedy Banded Bench, OTM (on the minute)
10x3 @55%
5x3 @60%
**+10% from last week
GainCity:
-T-Bar Rows https://youtu.be/jpfP2aaXO28
3x12
-Pushups
2xMax Reps
2xMax Reps w/ Slingshot (if you dont have a slingshot, double over a band and wear it around your elbows. Use it as a trampoline for your pushups)
-BB Curls
3x20
-DB KickBacks
3x20 (each arm individually)
Afterburner:
REVERSE Tabata (rounds of work, 10 seconds on, 20 seconds rest):
Assault Bike Arms Only
**may use feet to get bike started**
**More rest, shorter intervals this week. Meaning faster, more aggressive sprints!**
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Tuesday, Oct 6th, 2020
Pre-Flight: Squats n bands, then get after some front squats for quads, and some sled work for hammies. Work some explosiveness as a finisher.
Jet Fuel:
3x
3 Burpee
3 Squat
4 Lunges
-then
3x
Hip Circle walk (forward/back/lateral)
Side plank Star fish (:15 each side) (in a side plank, raise the top arm and leg as high as possible, keeping toes pointed towards the floor)
-mash
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squats vs Bands
Max 3
AMRAP @80%
GainCity:
-Front Squat+10lbs from last week
3x10
-Bandy Hamstring Curls (attach a band to the rig, lay face down with the band around your ankles and bring your knees to your butt, return, repeat)
3x20
-Backwards Sled Drag (backpack sled, walking backwards)
3x50m
Afterburner:
10 min EMOM, Alternating:
a)Shuttle Run (4x, 10m down, 10m back)
b)20 high Box Jumps
*Alternate minutes. Only perform one exercise per minute*
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Wednesday, Oct 7th, 2020
Active Rest Day
8 Burpees per minute for 20 minutes
-then...STRETCH!
-OR-
Humpday Pumpday
Complete for Time:
Row
30,27,24,21,18,15,12,9,6,3 calories
Squat
3 AHAP
**Every 2 minutes perform 10 pushups**
**Begin the workout rowing 30 calories, then 3 squats, then 27cals, then 3 squats and so on until finished, but every 2 minutes you must stop wherever you are and perform 10 pushups**
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Thursday, Oct 8th, 2020
Pre-Flight: Bench, Its a good day. Then is classic back and arms.
Jet Fuel:
250 Row
3x
10 DB Bench Press
10 DB Shoulder Press
20 Facepulls https://youtu.be/zM1UURn-K_E
-Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: 3 Board Press
Max 1
AMAP @80%
GainCity:
-Seated DB Shoulder Press
3x12
-DB Pullover
3x12
-Bandy Curls/Pushdowns https://youtu.be/llCOtaJIzNw https://youtu.be/eoWDUIK4gmM
50 (each) **Perform 50 reps each exercise, each arm, separate**
Afterburner:
In Order, Complete:
35 Strict Pullups
35 Toes 2 Bar
**Every Break, 20 Double Under**
**Use your same scales as last week**
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Friday, Oct 9th, 2020
Pre-Flight: Just a standard day of squats n deads, until the afterburner, which will make you puke.
Jet Fuel:
500m Row
3x
10 Wallball
10 Jumping Lunges
-mash
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squats N Deads
Squat
10x3 @55%
Deadlift
7x2@65%
GainCity:
-KB Swing
100 in as few sets as possible
**Heavy. If you get more than 25 without breaking, its too light**
-Low Box DB Stepups
3x10 (each)
Afterburner:
25 Thruster (135/95) in as few sets as possible
**Every break, row 250m then rest 3 minutes before going again**
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SABADO GIGANTE
Complete for Time:
Row
30,27,24,21,18,15,12,9,6,3 calories
Squat
3 AHAP
**Every 2 minutes perform 10 pushups**
**Begin the workout rowing 30 calories, then 3 squats, then 27cals, then 3 squats and so on until finished, but every 2 minutes you must stop wherever you are and perform 10 pushups**
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