**Programming option change. 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 12th 2021
Jet Fuel:
Fast hands Drills: https://youtu.be/OnJiVxtXRsc
1x
20 pull aparts
20 DB Shoulder Press
Major, Lift: Red (foundation training): Bench Press (follow the Red Tier training template)
White (powerlift):Volume Bench
3x20 Heavy
Blue (bodybuilder): Bench Press
4x8
GainCity:
Shoulder Press
3x12
Tbar Rows https://youtu.be/jpfP2aaXO28
3x20
MC Hammer Curls
4xJacked
DB Kickbacks
4xTan
After Burner:
20-15-10-5
Pushups and Dips
**5 Cal bike after EVERY set of EVERY exercise. Finish with Bike**
Ex. pushups, bike, dips, bike, pushups, bike, etc
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Tuesday, April, 13th, 2021
Jet Fuel:
Tabata alternating (8mins):
Jumping lunge/Shuttle Run(short. Just down and back for 20 seconds)
A bunch a Bandy Hamstring curls and a
Hip Circle Party
Major, Lift: Red (foundation training): Squat (follow the Red Tier training template)
White (Power Lift):Banded assisted Deadlift (future deadlifts)
Max 5
1XAMRAP @80%
Blue (bodybuilder): Deadlift
4x8
GainCity:
KB Tempo Squat (3,1,1)
3x20
Hip Circle Sled Drag
3x100m
Afterburner:
5 min AMRAP:
3 Power Clean
6 Front Racked Step-ups (low box)
9 Lateral Bar Hops
Rest 3 mins:
3 min AMRAP:
1 Power Clean
4 Front Rack Step ups (low box)
6 Lateral Bar Hops
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Wednesday, April 14th, 2021
Active Rest Day
20 mins running Clock:
400m Run
20 Situps
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Thursday, April 15th, 2021
Jet Fuel: Bike 2mins
3x
5 Pushups
5 (each side)Plank KB pass through/drags https://youtu.be/Eker_fO0bck
5 kb push press each arm
Major, Lift: Red (foundation training): Shoulder Press (follow the Red Tier training template)
White (power lift): 2 Board Bench Press
Max 3
1xAMRAP @80%
1xAMRAP @70%
Blue (bodybuilder): Incline Bench Press
4x8
GainCity:
Incline DB Bench
3x15
Supine BB Row Complex https://youtu.be/QB1VFrDdYOU
3xTo failure
Tabata alternating (4mins)
Plate Curls/Bus Driver’s
Afterburner:
7mins: Max Rounds
10 Pullups
10 Cal bike
20 Mountain Climbers
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Friday, April 16th, 2021
Jet Fuel:
A buncha bandy stuff
Major, Lift: Red (foundation training): Deadlift (follow the Red Tier training template)
White (Power Lift): Pause Squats/Speed Deads
Pause Squats
10x3 @50%
*5 count pause on each rep*
Speedy Deads
7x2 @60%
Blue (bodybuilder): Squats
4x8
GainCity:
Wallsit
3xMax
Goblet reverse Lunges
3x8 (each)
Russian Twists
100
Afterburner:
4x
500m Row
15 Box Jump
5 Burpee over Rower
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SABADO GIGANTE
12-10-8-6-4-2
Hang Clean @BW
200m Odd object carry between each round (sandbag, multiple med balls, NO farmer carries. If DB’s or kb’s are used they must be held on the front of the body)
**This week’s Sabado Gigante courtesy of HybridAthletics StrongmanWOD**
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