📷
-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 8th, 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 @50%
5x3 @55%
GainCity:
-Incline DB Seal Rows https://youtu.be/okRsB5f1Cuc
4xMax
-Incline DB Bench Press
4xMax (scale to get at least 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:
Tabata, alternating (8mins):
Empty Barbell Shoulder Press
Assault Bike
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Tuesday, July 9th 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: Deficit Deadlift, 2” https://youtu.be/CpWsUsqBtN8 *stand on 25lb plates
Max 1
1xAmrap @80%
*Compare to max 2 June, 11th
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:
“Bring Sally Up” -https://youtu.be/fc2mZkyb2so
-then immediately (no rest)
500m Row
**Squat when the song says down, stand when the song says up.
Prescribed weight . (135/95) Scale as needed. If you’ve never done it before try it with empty BB.
The song is called “Flower”, by Moby.**
**Look close, you can see me in the back in the video**
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Wednesday, July 10th, Active Rest
Run 1 mile
-then
100 Burpees
-then
STRETCH
-OR-
“Adam Brown”
2 Rounds for time:
24 Deadlifts (295)
24 Box Jumps (24”)
24 Wallballs (20lb, 10ft)
24 Bench Press (195)
24 Box Jumps
24 Wallballs
24 Cleans (145)
📷Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
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Thursday, July 11th, 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: Shoulder Press
Max 10+5lbs
-then
3x10 @90%
**Compare to max 10, June 20th**
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:
For Time:
21-18-15-12-9-6-3
Pushups
**10 Pullups, 20 Double unders after every set**
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Friday, July 12th, 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 @50%
Deadlift:
4x4 @50%
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:
3x AFAP:
50 Wallballs
500m Row
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SABADO GIGANTE:
“Adam Brown”
2 Rounds for time:
24 Deadlifts (295)
24 Box Jumps (24”)
24 Wallballs (20lb, 10ft)
24 Bench Press (195)
24 Box Jumps
24 Wallballs
24 Cleans (145)
📷Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
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