Sunday APRIL 10th 2022 -Week 1 “The world is yours. Take it.”
A magnum-sized strength and conditioning program, based on powerlifting and sports performance.
**Programming options. Choose one of the training tiers to follow (Red, White, or Blue). Each day perform ONLY that part of the Major Lift section. Red is the foundational strength template, based on 5/3/1. White is the Powerlifting tier for max strength building. Blue is the bodybuilding tier. All other sections of the day’s training will be completed by everyone.**
-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 doesn’t want to overdo the sweats, just take the movements and rep counts out of the afterburner and do them like regular sets/reps.
Monday, April 11th, DE UPPER:
Jet Fuel:
3x
20 seconds on, 20 seconds off:
Pushups
Band Pull Aparts
Pull up Bar hang
*Stretch
Major Lift : Red: Bench Press (follow the Red Tier training template)
White (powerlift): Jesse Burdick’s DB Fist Fight!
3xMax Reps DB Bench Press @8 out of 10 weight
2xMax Reps DB Bench Press @5 out of 10 (20+Reps)
Blue (Bodybuilder): Same as above
GainCity:
3x10 Tempo Chinnups -3 count lower -all 10 unbroken
(Make it so it is easy to get chin over the bar i.e. a box, or jumping).
3x100ft
Sled Rows Heavy
3x15 DB Hammer Curls
3x15 DB Tricep Kickbacks
Afterburner:
3 mins Max Burpees
Rest 2 mins
2 mins max Burpees
Rest 1 min
1 min Max Burpees
*Puke city*
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Tuesday, April 12th, ME LOWER:
Jet Fuel:
-3x1 minute (in a hip circle):
2 side steps rt/lt
2 hip circle squats
*Go back n forth for 1 min then
15 Banded good morning
*Complete this whole set 3x
-Stretch
Major Lift: Red (foundation training): Squat (follow the Red Tier training template)
White (PowerLift):Squat Vs Bands
Max 3
1xAMRAP @80%
*Compare to max 5 March 1st
Blue (bodybuilder): Squat
4x8
GainCity:
3x100m Sled Drag
3x15 GHR
3x20 GHD situps
*Scale to regular situps if needed.
Afterburner:
3x
2 minute Amrap, AHAP:
2 Power Clean
4 Front Rack Lunge
**2 min rest between rounds
**DB’s or BB
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Wednesday, April 13th, Active Rest
Active Rest Day
21 min OTM, Alternating:
-15 Situps,
-15 Pushups
-:45 Run, Row or Bike
Alternate each minute for 7 rounds each
-then...STRETCH!
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Thursday, April 14th, ME UPPER:
Jet Fuel:
3 Sets:
3 Wallwalks + 6 shoulder taps (perform a wallwalk and perform 3 shoulder taps each. Repeat)
10 Cal Bike
-Stretch
Major Lift: Red (foundation training): Shoulder Press (follow the Red Tier training template)
White (power lift): Spoto Press
Max 3
1xAMRAP @80%
*Compare to Max 5 March 17th
Blue (bodybuilder): Spoto Press
4x8
GainCity:
-4x12
Rear Delt Flyes (by the way nerds, this is correct spelling, it’s a different kind of fly)
BB Upright rows heavy
-4x15
Seated Alternating curls
DB Overhead ext
Afterburner:
10-9-8-7-6-5-4-3-2-1
Pullups
1-2-3-4-5-6-7-8-9-10
DB Push Press AHAP
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Friday, APRIL 15th, DE LOWER:
Jet Fuel:
Prowler Push:
10x
10 seconds on, 30 seconds off
Mash lower body
-Stretch
Major Lift: Red (foundation training): Deadlift (follow the Red Tier training template)
White (powerlift): Volume Squat
10x10
*no percentage here. Pick a manageable weight, remember this is a dynamic day. There should be no risk of failure. Still focus on speed out of the bottom. The weight should be roughly 4 out of 10
Blue (bodybuilder): Deadlift
4x8
GainCity:
-Bandy Leg ext/Curl, Rt and Lt
100 each (100 each leg, 100 ext, 100 curl)
-Reverse Hypers
2x25
Afterburner:
3x:
200m Run/25m row or 20 cal bike
10 DB Deadlift
15 Box Jumps
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SABADO GIGANTE
20min EMOM Alternating:
-5 Bench Press AHAP
-:40 Max air squats
*Bench should be heavy but unbroken
*Get 20 seconds rest every minute
*Alternate minutes
-then rest 5 minutes and transition
20 min EMOM:
5 Squats AHAP
:40 Max Pushups (slingshot ok)
*Squats should be heavy but unbroken
*Get 20 seconds rest every minute
*Alternate minutes
**This is a big nasty workout. Your legs will be shot before the Squat EMOM. Recommend using a slingshot for the pushups regardless of your pushup ability unless you are extremely conditioned for that kind of volume. **
-then
Girth Differential:
50 Bandy Curls
50 Bandy Overhead Ext
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