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Sunday, April 18, 2021 -Week 2 “The Iron Never Lies”


Sunday, April 18, 2021 -Week 2 “The Iron Never Lies” **SORRY FOR THE LATE POST, TEAM**

**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 19th 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+5lbs from last week

Blue (bodybuilder): Bench Press

4x8


GainCity:

Shoulder Press

3x12

3x20

MC Hammer Curls

4xJacked

DB Kickbacks

4xTan


After Burner:

OTM 10Min

Even: 20 Pushups AND 20 Dips (Very aggressive, scale as needed)

Odd: 10 Cal bike

Scale Pushups and dips accordingly. First scale rep counts down to as low as 8 each. Then scale methods and bump the rep counts back up

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Tuesday, April, 20th, 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): Front Squat

Max 1

1xAMRAP @80%

*Compare to max 3, March 23rd

Blue (bodybuilder): Front Squat

4x8


GainCity:

KB Tempo Squat (3,1,1)

3x20

Hip Circle Sled Drag

3x100m


Afterburner:

OTM 6Mins:

Even: 3 Power Clean, 6 Front racked Step ups

Odd: 9 Lateral Bar hops

-Rest 2 mins

1 Min Max reps Power Clean

Rest 1 min

1 Min Max Stepups

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Wednesday, April 21st, 2021

Active Rest Day

3x

Weighted 800m Run

*Vest, or carry Slam ball. Minimum 20lbs

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Thursday, April 22nd, 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): Slingshot Bench Press

Max 1

1xAMRAP @80%

*Compare to max 3 March 25th*

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:

70 Pullups

**Every Break, 10 cal bike and 20 mtn Climbers**

*This is aggressive. If you dont have the conditioning capacity to do this many reps, scale the numbers in half and work strict, or perform rows

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Friday, April 23rd, 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 @55%

*5 count pause on each rep*

Speedy Deads

7x2 @65%

Blue (bodybuilder): Squats

4x8


GainCity:

Wallsit

3xMax

Goblet reverse Lunges

3x8 (each)

Russian Twists

100


Afterburner:

2000m Row

60 Box Jump

20 Burpee over Rower

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SABADO GIGANTE

Death by Bodyweight Bench Press:

Start a clock and, perform 1 rep of bench press. Every minute, add 1 rep until failure.

*Scale to a weight that will allow for 10ish minutes

-then

Running Clock:

20-18-16-14-12-10-8-6-4-2

Pushups

10-9-8-7-6-5-4-3-2-1

Strict Pullups

*3 Stone or Dball, ground 2 shoulder after every set of pullups. Finish with stones

*Sub stones with bodyweight power clean

**Perform 20 pushups, 10 pullups, 3 stones. Then 18 pushups, 9 pullups, 3 stones etc...

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