Sunday September 13th, 2020. “When in doubt, throttle out.” Week 1

Sunday September 13th, 2020. “When in doubt, throttle out.” 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, Sept 14th, 2020

Pre-Flight: Bringing DB’s back into the mix this week, and a barbell complex for the afterburner. Lots of volume, and some good shoulder work.

Jet Fuel:

Front/back/lateral Plank walks https://youtu.be/4lBhdUUjQ4M

Deadbugs https://youtu.be/PEb49eN5uDU

2x8 Shoulder Prehabs https://youtu.be/mv8uJ6c0SDI

Major, Lift: Red: Bench Press

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Jesse Burdick’s DB Fist Fight!

5xMax Reps DB Bench Press

-No less than 15 reps on the first set

2xMax Reps DB Bench Press

@50% of previous weight. Get at least 25 reps

GainCity:

BB Drag Rows

4x15

Med Ball SItups

100

Incline Rear Delt Flies/Tris https://youtu.be/sToi8Pp31Gc

4x20

MC Hammer Curls

4xJacked

Afterburner:

10 mins,

:30 on, :30 off:

1 Power Clean

2 Push Press

**Move through the barbell complex as many times as possible for 30 seconds. Rest 30 seconds. Repeat 10 times.

**Weight should be moderate so that the barbell can be moved consistently for 30 seconds.

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Tuesday, Sept 15th, 2020

Pre-Flight: Deficit deads, squats, tons o lunges and everyone’s favorite, assault bike

Jet Fuel:

2x

10 Cal Bike

10 Air Squats

10 Superman (2 count hold)

-

Hip/Hamstring mobility:

Using the edges of boxes, have people sit on the edge and mash their hamstrings. Then switch to a pigeon stretch on the box

-mash

Major, Lift: Red: Squat

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blue: 2” Deficit DL

Max 3

AMRAP @80%

*Compare to August 18th

GainCity:

-Superset

4x

20 DB Walking Lunges (10 each)

10 Broad Jumps

---

-GHR

3x10

Afterburner:

For Time:

5 Rounds

20 Air Squats

10 Cal Bike

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Wednesday, Sept 16th, 2020

Active Rest Day

5x

Jog 2 minutes

Walk 2 mins

Finish with accumulate 3 minutes plank

-then...STRETCH!

-OR-

Humpday Pumpday

5 Rounds:

Max Reps Bench Press @185

5 Rope Climb

20m Prowler Push @Bodyweight

*Scale Bench Press weight so 15-20 reps is doable on the first set.

*Scale each rope climb to 3 Pullups and 3 knees to elbows

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Thursday, Sept 17th, 2020

Pre-Flight: Chain gang, pullups, burpees

Jet Fuel:

-2 mins: Assault bike arms only or Ski Erg

-DB Iron Cross Walk

4x 10m→ 10m←

-Weighted Pushups

3x5

-Mash upper body

Major, Lift: Red: Shoulder Press

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Close-grip bench vs chains

Max 1

AMAP @70%

*Compare to August 27th

GainCity:

-Floor Press

4x5 Heavy

-Pullups Superset

3x

Max Reps Strict → Max Reps kipping **Perform as many strict pullups as possible, drop from the bar, then immediately get back on the bar and perform max reps kipping pullups**

**Scale by combining a harder pulling scale with an easier one i.e. Max banded then max ring rows, or max horizontal ring row then max scaled ring row, or Max jumping pullups with negative in 20 seconds then max ring rows, etc.

-Bandy Curls/Pushdowns

100 each

Afterburner:

20-16-12-8

DB Snatch (70)

Burpees Over DB

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Friday, Sept 18th, 2020

Pre-Flight: Lotsa deadlifts today and a cool row/sled combo

Jet Fuel:

500m Row

20 Walking reverse lunges

-Leg swings

-Straight leg DB Good morning

(3 count down, 5 count hold)

3x5

-mash

Major, Lift: Red: Deadlift

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

Wht/Blu: Speed/Volume Deadlift

Speed Deadlift:

5x3 @50%

-then

Volume Deadlift:

2x1minute max reps @50%

*rest as needed between sets.

GainCity:

-Sumo Goblet Squat

100

-CSR (seal row)

4x12 heavy

Afterburner:

10 min EMOM, alternating:

20 Cal Row

40m Backpack Sled RUN, heavy

**Backpack sled may be subbed with 30 seconds, banded run in place**

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SABADO GIGANTE

5 Rounds:

Max Reps Bench Press @185

5 Rope Climb

20m Prowler Push @Bodyweight

*Scale Bench Press weight so 15-20 reps is doable on the first set.

*Scale each rope climb to 3 Pullups and 3 knees to elbows

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