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Sunday APRIL 17th 2022 -Week 2 “The world is yours. Take it.”



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

--------------------------------------------------

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

--------------------------------------------------

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

-------------------------------------------------

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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