Sunday AUGUST 15th 2021 -Week 1 “Comin at you like a Camaro blarin Rock you like a Hurricane”
**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, August 16th, DE UPPER:
Jet Fuel:
Standard Upper Body Warmup:
3 min Fighter Warmup (run/bike/row/burpee or jump rope for 3 minutes)
3x
10 Pushups
10 plate Lateral raises
10 plate Front Raises
Major Lift : Red (foundation training): Bench Press (follow the Red Tier training template)
White (powerlift): Bench Press
10x3 @55%
Blue (Bodybuilder): Incline DB bench
4x8
GainCity:
3x
15 Incline DB Bench
15 Single arm DB row
Max Time L-Sit
15 Hammer Curls
20 Bandy Pushdowns
Afterburner:
15-12-9-6-3
Push Press AHAP
BB Overhead Walk (each step is a rep)
Pullups
*Should be able to get the set of 15 done in 2 sets or less.
*The idea is that the barbell doesn’t touch the ground for the pushpress and overhead. Maybe it does, but we’re trying not to.
*Scale pullups accordingly so the workout continues to flow.
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Tuesday, August 17th ME LOWER:
Jet Fuel:
2x
row 250, hold 30second plank
-then
Stretch
Major Lift: Red (foundation training): Squat (follow the Red Tier training template)
White (Power Lift): Deficit Deadlift
Max5
1xAMRAP @80%
Blue (bodybuilder): Deficit Deadlift
4x8
GainCity:
Wearing a hip circle:
3x20
Leg ext
Leg Curl
*Not much for GainCity this cycle...Use the Afterburner as accessory
Afterburner:
3 Rounds for reps:
5 Stations, 30 sec on, 30 sec off
Box Jump
Lunge
Wallball
KB Swing
Row
*Kind of a fight gone bad-esque workout with all legs and rest programmed into every station
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Wednesday, August 18th, Active Rest
Jog for 20mins
-then
-STRETCH!
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Thursday, August 19th, ME UPPER:
Jet Fuel:
3x
10 Pushups
10 Pullups
10 Situps
10 Cal Row
-then
Stretch
Major Lift: Red (foundation training): Shoulder Press (follow the Red Tier training template)
White (power lift): Pause Bench Press (2 count pause)
Max 1
1xAMRAP @80%
1xAMRAP @70%
*Compare to max 3 June 29th
Blue (bodybuilder): Pause Bench Press
4x8
GainCity:
-2xDB Iron Cross Static Hold For max time
-3x
30 seconds each side, single arm seated bandy row
-3x
15 DB Kickbacks
20 bandy Curls
Afterburner:
12 Min EMOM:
12 DB Snatch (6 each, heavy)
12 Ring Rows (make them hard)
Max Reps Plyo-pushup https://youtu.be/2AuSChp0o_g
*Alternate stations for 4 sets at each station
*Plyo pushups are done by performing a regular pushup on the ground and popping up onto 45lb plates, returning hands to the floor and then repeating the reps.
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Friday, August 20th, DE LOWER:
Jet Fuel:
200m heavy medball run
3x
12 Banded Good Morning
3 (each side) Cossack Stretch https://youtu.be/Sza-kx6ekjQ
10 Squats
-then
Stretch
Major Lift: Red: foundation training): Deadlift (follow the Red Tier training template)
White (powerlift): Speed Squat
7x3 @55%
4x3 @60%
Deadlift vs. Bands
5x3 @60%
Blue (bodybuilder): Squat
4x8
GainCity:
-Sled Drag
3x100m
-Empty BB Good morning
100
Afterburner:
For Time
12-10-8-6-4-2
Devil’s press https://youtu.be/_-iCGodEZNo
24-20-16-12-8-4
Lateral over DB hops https://youtu.be/SN_ANkSQsvM
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SABADO GIGANTE:
You have 6 rounds to lift maximum accumulated weight possible, using Squat, Bench and Deadlift. You must life in that order.
You must pick one weight for each lift and stick to it for each individual lift for all 6 rounds.
You may not complete more than 8 reps per set. Pick any number of reps per set to failure, less than 8...So it should be heavy
You only get one attempt at each lift per round. Meaning, if you want 6 reps, but only get 4, you're done for that round. You may not complete multiple attempts at a lift in the same round.
After 6 rounds, record your total weight lifted across all three lifts for all 6 rounds, in pounds.
6 Rounds for total Maximum weight lifted:
XX Back Squat at XX Weight
XX Bench Press at XX Weight
XX Deadlift st XX Weight
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