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Sunday, April 11, 2021 -Week 1 “The Iron Never Lies”




**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

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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