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-March 24th -Week 2. Older. Wiser. Jackeder

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March 24th, 2019

-Week 2. Older. Wiser. Jackeder

-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, March 25th, 2019

Pre-Flight: Some Girth Differential work today, then a little breathing with chinnups and burpees.

Jet Fuel:

3x

:30 Stations-

Jumping pullup

Pushup

Handstand

Assault Bike

-then

Banded internal/external rotations https://youtu.be/beYztVtwMIM

Major, Lift: Red: Bench Press

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

Wht/Blu: Bench Press/Floor Press

7x2 @65%

Floor Press

4x4 *Heavy+5lbs

*Use the same weight across all sets. Heavy does not mean max. No risk of failure.

GainCity:

4xSuperset

12 Barbell Curls Heavy

Max reps empty barbell

*Load the barbell for 12 heavy curls, then without rest, strip the barbell and perform max reps. Then rest as needed.

4xSuperset

12 DB Rows Heavy

Max reps reverse DB flyes

*Use heavy DB’s for rows, then without rest switch to lightweight DB’s and perform max reps flyes. Then rest as needed. Looking for high reps, 15+

Tricep PushdownsXJacked

After Burner:

4x

-1min on:

2 Chinnups

2 Burpees

-1min off

**perform 2 chinnups, 2 Burpees as an AMRAP every other minute, 4x**

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Tuesday, March 26th, 2019

Pre-Flight: skwaats followed by some posterior engagement brutality and explosive leg work.

Jet Fuel: 3 min AMRAP:

10 Cal row

10 Air Squats

-then

Pigeon Stretch

Mash Lower Body

Major, Lift: Red: Squat

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

Wht/Blu: Close Stance, box squat

Max 3

1xamrap @80%

**box at parallel**

GainCity:

4x15

DB Single leg deadlift (two db’s, 15 reps each leg)

Barbell Hips thrusts heavy https://youtu.be/Zp26q4BY5HE

Afterburner:

20-18-16-14-12-10-8-6-4-2

Kb Swing

*5high box jumps after every kb set*

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Wednesday, March, 27th

Bike 35mins @50rpms

-OR-

HUMPDAY PUMPDAY!!

100 DB Bench Press @bodyweight

*Every Break, 100ft Farmer Carry AND 10 Squats with DB’s*

-then

3x20

DB Curls

DB Rolling Tricep Extensions https://youtu.be/rD5Mz2262fU

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Thursday, March 28th 2019

Pre-Flight: Massive upper body blast then a little oly lifitng work with increasing power snatches and burpees.

Jet Fuel: 3 min running clock:

3 Pushups

3 Empty BB Power Snatch

3 Behind the neck push press

-then

Scorpion Stretch

Mash upper body

Major, Lift: Red: Shoulder Press

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

Wht/Blu: Push Press

1rm

1xamrap @90%

**compare to march 7th**

GainCity:

5x10 Superset

DB Bench Press Heavy

Seated Arnold Press

*Use different weighted DB’s, switch without rest between bench and Arnold press. Then rest as needed.

4xSuperset

12 DB Tricep Kickbacks Heavy (both arms at once)

Max Reps Bandy tricep Pushdowns

MC HammersXJacked

Afterburner:

OTMx10

2 Power Snatch @75% of heaviest 1 from last week.

5 bar over burpees.

**every minute, 2 snatch +5 burpees**

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Friday, March 29th 2019

Pre-Flight: Dynamic Day. We’re even gonna run.

Jet Fuel:

500m Row

Kneeling Squat Jumps

Lateral jumps agility ladder

Major, Lift: Red: Deadlift

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

Wht/Blu: Banded Deadlift/Speed Squats

Banded Deadlift

7x2 @55%

Speed Squats

10x3 @55%

GainCity:

3x20 Reverse Hypers...add weight

-then

100 Walking lunges

Afterburner:

30-25-20-15-10-5

Goblet Squats

100m Run with Goblet after every set

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SABADO GIGANTE

100 DB Bench Press @bodyweight

*Every Break, 100ft Farmer Carry AND 10 Squats with DB’s*

-then

3x20

DB Curls

DB Rolling Tricep Extensions https://youtu.be/rD5Mz2262fU

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