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Sunday September 20th, 2020. “When in doubt, throttle out.” Week 2

Sunday September 20th, 2020. “When in doubt, throttle out.” 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, Sept 21st, 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

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

**Use same weight as last week. Goal is more reps per set**


GainCity:

4x15

Med Ball SItups

100

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

4x20

MC Hammer Curls

4xJacked


Afterburner:

AFAP (as fast as possible):

30 Power Cleans

60 Push Press

**Must be completed in order.


https://youtu.be/K93S2UiXhPY - Video shows 1 power clean followed by 2 push press. In this workout, perform all 30 power cleans first, then perform 60 push press.

**Weight should be moderate so that the barbell can be moved consistently. Should NOT be light enough to be performed unbroken. Expect to have the weight too heavy to be able to finish at once.

**Sub DB’s for barbell on powercleans and push press if needed**

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Tuesday, Sept 22nd, 2020

Pre-Flight: 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: Squat

Max 10

*Work up in weight performing no more than 5 reps each set. Once you get to a weight you feel like might be your max weight for 10 reps. After hitting that weight if you feel like you can go heavier, go ahead for one more attempt at max 10. Do not perform another set after that.*


GainCity:

-Superset

4x

20 DB Walking Lunges (10 each)

10 Broad Jumps

---

3x10


Afterburner:

For Time:

10 Rounds

10 Air Squats

5 Cal Bike

**More rounds, less work per round. Meaning the reps should be faster, keeping short transitions**

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

Wednesday, Sept 23rd, 2020

Active Rest Day

NFT

4x

400m run

25 Russian Twists

-then...STRETCH!

-OR-

Humpday Pumpday

30min AMRAP:

10 Pushups

3 Sandbag Over shoulder

5 Sandbag Zercher Squats

50m Sandbag Carry

-Or-

30min AMRAP:

10 Pushups

3 Power Clean

5 Front Squats

50m Farmer Carry

**Barbells @bodyweight**

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

Thursday, Sept 24th, 2020

Pre-Flight: Shoulder press, 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: Shoulder Press

Max 5

2xAMRAP @80%


GainCity:

-Floor Press

4x5 Heavy+5lbs from last week

-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:

10 rounds,

5 DB Snatch (each round, begin the set with the opposite arm) https://youtu.be/3mlhF3dptAo

5 Burpees over DB

**Small reps each round, stay fast, stay aggressive, short transitions**

**DO NOT Lose proper posture and position on the DB Snatch. It doesn’t matter if it’s 2 reps or 50, keep back straight, chest up, hips down, and control the DB.

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Friday, Sept 25th, 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 @55%

-then

Volume Deadlift:

2x1minute max reps @55%

*rest as needed between sets.


GainCity:

-Sumo Goblet Squat https://youtu.be/Aj-VzL78htg

100

4x12 heavy


Afterburner:

10xSuperset

10 Cal Row

20m Backpack Sled RUN, heavy +20lbs

**Rest as needed between sets to maintain all out max effort**

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

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

SABADO GIGANTE

30min AMRAP:

10 Pushups

3 Sandbag Over shoulder

5 Sandbag Zercher Squats

50m Sandbag Carry

-Or-

30min AMRAP:

10 Pushups

3 Power Clean

5 Front Squats

50m Farmer Carry

**Barbells @bodyweight**



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