-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, July 15th, DE UPPER:
Jet Fuel:
3x
:30 Stations
Bandy Row https://youtu.be/ERRurimmLg4
Burpee
Bike
-stretch
Major Lift : Red: Bench Press
Wht/Blu: Speedy bench vs bands https://youtu.be/GYf9u7IXebw
5x5 @55%
5x3 @60%
GainCity:
-Incline DB Seal Rows https://youtu.be/okRsB5f1Cuc
4xMax
-Incline DB Bench Press
4xMax (get around 15 but go to failure)
-Pushups
3xMax (scale to get at least 15 but go to failure)
Slingshot Pushups *if you dont have a slingshot, wrap a band around your elbows
2xMax
-BB Curls
3x15
-DB Overhead Extensions
3x15
Afterburner:
100 Empty Barbell Shoulder Press
* Every break, 10 cal Assault Bike
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Tuesday, July 16th ME LOWER:
Jet Fuel:
3x
:15 stations
Superman https://youtu.be/Y0S-F8RlxwE
Hollow hold
Side Plank
Side Plank
-then
20 squats
20 toe touches
-then
stretch
Major Lift: Red: Squat
Wht/Blu: Box Squat vs. Bands
Max 1
1xAmrap @80%
*Compare to max 3, June 18th
GainCity:
-Banded KB swing https://youtu.be/PN9dppWJcGQ *video shows overhead, but eye level is fine.
3x20
-DB Bulgarian Split Squats https://youtu.be/rqtw7wx4vKo *dont actually do curls, that was a joke
3x10 (each)
-Leg ext/Curl
3x20 each
Afterburner:
5 Rounds AFAP:
10 Squats (135/95)
200m Row
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Wednesday, July 17th, Active Rest
25 Pullups
400m Run
25 Situps
400m Run
25 Pushups
400m Run
25 Box Jumps
400m Run
-then
STRETCH
-OR-
HUMPDAY PUMPDAY:
The following will be done as one running clock. This workout will take exactly 34 minutes. Warmup all the movements and have them ready before the workout starts, as you will only have 2 minutes between each EMOM.
10min EMOM, Alternating (5 sets of each):
5 Bench Press AHAP
Max air squats
*Bench should be heavy but unbroken for the first round
*Get Max Air Squats in one minute
-------2 minutes transition
10 min EMOM, Alternating (5 sets of each):
5 Squats AHAP
Max Pushups (slingshot ok)
*Squats should be heavy but unbroken for the first round
*Get max Pushups in one minute
------2 minutes transition
10min EMOM, Alternating (5 sets of each)
40m Prowler Push HEAVY
Max Sandbag over shoulder
*Prowler should be heavy enough that a sprint is not possible
*Get max sandbags over shoulder in one minute, May sub Powercleans, HEAVY. Shoot for about 6 per minute
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Thursday, July 18th, ME UPPER:
Jet Fuel:
3x
Bear Crawl DnB
Crab Walk DnB
50 Jump Ropes
-then
3x
:20 RIg hang
10 pushups
10 DB Shoulder Press
Major Lift: Red: Shoulder Press
Wht/Blu: Floor Press
Max 1
-then
1xAMRAP @80%
*Compare to max 3, June 13th
GainCity:
-Seated BB Shoulder Press
3x15
-BB Bent Over Row
3x15
-DB 21s https://youtu.be/NTWVwFcAzLo
3x
-Bandy Tricep extravaganza https://youtu.be/QXR46Eh0Ytk
3xMax
Afterburner:
7min AMRAP:
10 Pullups
15 Pushups
20 Double Unders
**Scale pullups numbers down first, then scale to jumping/bands, then scale to ring rows
**Scale Pushups by elevating, no knee pushups
**Scale double unders to 40 singles
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Friday, July 19th, DE LOWER:
Jet Fuel:
-500m Row
High Knees
Butt Kickers
-Depth Jump to Box Jump https://youtu.be/aIOXVYjHUnk
3x5 (as high as possible)
Major Lift: Red: Deadlift
Wht/Blu: Squats
5x5 @55%
Deadlift:
4x4 @55%
GainCity:
-Front Squat
3x15
3x8
**These can also be done on the floor by wedging your feet under anything like a barbell, or having a partner hold your feet. This allows scaling as well, because you can use your arms to get back up**
-100 Situps
Afterburner:
For TIme:
150 Wallballs
1500m row
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SABADO GIGANTE:
The following will be done as one running clock. This workout will take exactly 34 minutes. Warmup all the movements and have them ready before the workout starts, as you will only have 2 minutes between each EMOM.
10min EMOM, Alternating (5 sets of each):
5 Bench Press AHAP
Max air squats
*Bench should be heavy but unbroken for the first round
*Get Max Air Squats in one minute
-------2 minutes transition
10 min EMOM, Alternating (5 sets of each):
5 Squats AHAP
Max Pushups (slingshot ok)
*Squats should be heavy but unbroken for the first round
*Get max Pushups in one minute
------2 minutes transition
10min EMOM, Alternating (5 sets of each)
40m Prowler Push HEAVY
Max Sandbag over shoulder
*Prowler should be heavy enough that a sprint is not possible
*Get max sandbags over shoulder in one minute, May sub Powercleans, HEAVY. Shoot for about 6 per minute
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Thanks crew!