Sunday APRIL 17th 2022 -Week 2 “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 18th, 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)
+5lbs
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:
Burpees
6x
1min on 30 seconds off
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Tuesday, April 19th, 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): Pause Deadlift ATK
Max 5
*2 count pause
1xMax Reps @80%
Blue (bodybuilder): Deadlift
4x8
GainCity:
3x100m Sled Drag
3x15 GHR
3x20 GHD situps
*Scale to regular situps if needed.
Afterburner:
For time:
20 Power Cleans
40 Front Rack Lunges (20 each)
*Same weight as last week, try and keep the breaks to a minimum
*Must be completed in order
*DB or BB
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Wednesday, April 20th, Active Rest
Active Rest Day
Row a 5k
-then...STRETCH!
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Thursday, April 21st, 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): Shoulder Press
5x5+5lbs (total)
2xAMRAP @80%
*Compare to March 10th
Blue (bodybuilder): Shoulder Press
Same as above
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 min EMOM:
5 Pullups
Max Reps DB Push Press
*In the Same minute
*Get 15 seconds rest
*Strict. Scale to jumping
*Lower the number of reps if needed
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Friday, APRIL 22nd, 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+10%
Blue (bodybuilder): Squat
4x8
GainCity:
-Bandy Leg ext/Curl, Rt and Lt
100 each (100 each leg, 100 ext, 100 curl)
-Reverse Hypers
2x25
Afterburner:
Running Clock, in order:
400m Run/500m row/30or20 cal bike
3min AMRAP:
10 DB Deadlift
15 Box Jumps (24/20)
400m Run/500m row/30or20 cal bike
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SABADO GIGANTE
Courtesy of Hybrid Athletics:
Complete in any order:
DB Bench 5x10 AHAP
Strict Pullup 5xMax Reps
Barbell Curls 5x10 AHAP
Barbell Skull Crushers 5x10 AHAP
DB Hammer Curls 5x10 (each) AHAP
Strict Dips 5xMax Reps
-then
For Time:
50 Cal Assault Bike
**2 min time cap!!
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