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Sun August 30th 2020. “Hard People Do Hard Things” Week 1




Sun August 30th 2020. “Hard People Do Hard Things” 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, August 31st 2020

Pre-Flight: Labor Day, so get some labor in, and then relax


Jet Fuel: 3x

10 Pushups

10 Jumping pullups OR Pullups

8 Shoulder Prehabs https://youtu.be/mv8uJ6c0SDI


Major, Lift: Red: Bench Press

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

Wht/Blu: Tempo Bench

5x5 @ 50% *First 3 reps, 3 count down, fast up

5x3 @ 55% *First 2 reps, 3 count down, fast up

5x1 @ 60% *First rep, 3 count down, fast up

**All other reps FAST


GainCity:

Shoulder Press

3x10

Tbar Rows

4x10 Heavy

Bi’s n Tri’s

3xJacked

**Any type of bicep or tricep work you want, just get your GD (girth differential)

**Questions, ask coach!


After Burner:

For Time:

Accumulate 30 strict Pullups

*Every break 20 situps

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Tuesday, September 1st, 2020

Pre-Flight: Good day of LBB Index today with squats, deads and a nasty Slam Ball burner at the end.


Jet Fuel:

-3 min, fighter warmup:

run, bike, row, burpee, etc. anything that gets the heart rate up. This is NOT stretching time.

-KB single leg DL

2x5 each (lightweight)

*Controlled movement, as competency allows, focus on fast hip on the way back up.

2x5 each

-mash


Major, Lift: Red: Squat

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

Wht/Blue: Sumo DL max 5

AMRAP @80%


GainCity:

-Superset 4x:

DB Stepups Heavy

5 (each)

Box Jump

10

*Perform 5 DB stepups each leg, then move directly to box jumps

**Keep step up height at 90 degrees or less i.e. box height should not be so high that knees go past hips when stepping. Avoid a gross pelvic tilt. For shorter athletes, this means they will need to stack plates instead of using a box.

**Box jump height may be taller than stepup height if desired. Use two boxes if necessary, but focus on extending the hips and jumping tall. Don’t make the box so high that it becomes a tuck jump.

-Sled Drag

3x50m Heavy


Afterburner:

5 min AMRAP: 5 Ball Slams

10 Slam Ball Thruster

**Remember team, in order for a 5 minute or less workout to be effective, the work intensity must be very aggressive. If there is any juice left in the tank, it was done wrong.

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Wednesday, Sept 2nd, 20120

Active Rest Day

7x

2 mins on any cardio machine

1 min burpees

-then...STRETCH!

-OR-

Humpday Pumpday

Squats n Pushups

Start with an empty Bar:

Perform 3 Squats and then add 20lbs. Repeat and add 20lbs. Continue until failure.

*After every set of Squats perform one set of 10 pushups, or max reps, whichever is LESS. i.e. DO NOT go over 10 pushups each round. If you only get 3, stop at 3.

*Rest between squat sets is time it takes to load bar and perform pushups. NO other rest allowed.

*Scale squat loading weight if needed to get at least 10 rounds.

*Scale pushups by elevating to get 10 on the first set.

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Thursday, Sept 3rd, 2020

Pre-Flight: Push Press Then we got a sweet mix of rows and bikes and Jumpin ropes.


Jet Fuel:

Spend 3 mins jump roping

-then

2x20

Band Pull aparts

Band Shoulder Press

-Mash upper body

Major, Lift: Red: Shoulder Press

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

Wht/Blu: Push Press

Max 1

*Compare to July 23rd


GainCity:

-DB Bench Press

3x10 Heavy

-Inverted BB rows https://youtu.be/QB1VFrDdYOU

3x3 Alternating Grip to failure

*Start pronated grip x3 reps, switch to supinated grip x3 reps, then mix grip x3 reps, then alternate mix grip x3 reps. Repeat until failure.

*Position the barbell at a height that allows for at least 3 complete cycles.

-Tabata:

Curl+Press empty BB


Afterburner:

30 cal Assault bike

100 Double unders

20 Cal assault bike

75 Double unders

10 cal assault bike

50 Double unders

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Friday, Sept 4th, 2020

Pre-Flight: Deceiving day of lightweight squats and a little bit of running.


Jet Fuel:

400m run

Toy soldiers

Inch worms

Lunge n twist

Duck walk

-mash


Major, Lift: Red: Deadlift

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

Wht/Blu: Speed/Volume Squat

Speed Squat:

5x3 @50%

-then

Volume squat:

3x1minute max reps @50%

*rest as needed between sets.


GainCity:

BB Good morning

3x15 heavy

Lateral Jumping Lunge https://youtu.be/G5a41Rnm8uA

3x10 (each)


Afterburner:

7min Sandbag run.

Not a typo :) run for 7mins with a sandbag on your shoulders

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SABADO GIGANTE

Squats n Pushups

Start with an empty Bar:

Perform 3 Squats and then add 20lbs. Repeat and add 20lbs. Continue until failure.

*After every set of Squats perform one set of 10 pushups, or max reps, whichever is LESS. i.e. DO NOT go over 10 pushups each round. If you only get 3, stop at 3.

*Rest between squat sets is time it takes to load bar and perform pushups. NO other rest allowed.

*Scale squat loading weight if needed to get at least 10 rounds.

*Scale pushups by elevating to get 10 on the first set.

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