Sunday AUGUST 8th 2021 -Week 2 “2 new weeks of pure anabolic GMOS”
**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, Aug 9th, DE UPPER:
Jet Fuel:
Front/back/lateral Plank walks https://youtu.be/4lBhdUUjQ4M
Deadbugs https://youtu.be/PEb49eN5uDU
2x8 Shoulder Prehabs https://youtu.be/mv8uJ6c0SDI
-stretch
Major Lift : Red (foundation training): Bench Press (follow the Red Tier training template)
White (powerlift): Jesse Burdick’s DB Fist Fight!
5xMax Reps DB Bench Press
-No less than 15 reps on the first set
2xMax Reps DB Bench Press
@50% of previous weight. Get at least 25 reps
**This is 7 sets in total. 5 sets getting around 15ish reps. Then 2 sets getting around 25ish reps**
**Same as last week, get more**
Blue: (bodybuilder): DB Bench Press
4x8
GainCity:
BB Drag Rows https://youtu.be/SUrcyZIGEqE
4x15
Med Ball Situps
100
Incline Rear Delt Flies/Tris https://youtu.be/sToi8Pp31Gc
4x15
MC Hammer Curls
4xUntil Jacked
Afterburner:
Using the same weight as last week-
For Time:
30 Power Cleans
60 Push Press
**Must be completed in order.
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Tuesday, Aug 10th, ME LOWER:
Jet Fuel:
Bike 2 minutes
-then
-Down the length of the gym floor:
Two legged hop
Two legged hop side to side over and back on a crack
One legged hop down
One legged hope side to side over and back on a crack
Two legged hop Backwards
Two legged hop side to side over and back on a crack Backwards
One legged hop down Backwards
One legged hope side to side over and back on a crack Backwards
Broad Jump
Squat Jump (full squat)
--
Hip/Hamstring mobility:
Using the edges of boxes, sit on the edge so the box cuts under the middle of the hamstring, with a KB on top of the thigh. Then switch to a pigeon stretch on the box
Major Lift: Red (foundation training): Squat (follow the Red Tier training template)
White (Power Lift): Close-Stance High bar squat
Max 10
Blue (bodybuilder): Sumo Deadlift
4x8
GainCity
-Superset
4x
20 DB Walking Lunges (10 each)
10 Broad Jumps
---
3x10
**If you dont have a GHD machine, do this on the floor, band around a rig post)
Afterburner:
For Time:
10 Rounds
10 Air Squats
5 Cal Bike
**More rounds, less work per round. Meaning the reps should be faster, keeping short transitions**
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Wednesday, Aug 11th, Active Rest
20 min:
30 Cal Bike
10 Burpee Box jump Over
-then
STRETCH
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Thursday, Aug 12th, ME UPPER:
Jet Fuel:
-2 mins: Assault bike arms only
-DB Iron Cross Walk https://youtu.be/-llmfpVZxws
4x 10m→ 10m←
-Power Snatch warmup:
Empty BB:
2x
5 Hang Snatch Grip High Pull https://youtu.be/Jb1423KKiTE
5 Hang Muscle Snatch https://youtu.be/FS3KNzpQCdk
5 Hang Power Snatch https://youtu.be/8AyTzORaBM8
-then
Stretch
Major Lift: Red (foundation training): Shoulder Press (follow the Red Tier training template)
White (power lift): Shoulder Press
Max 2
2x4 @90%
1xMax @70%
*compare to max 6, July 22
Blue (bodybuilder): Bench Press
4x8
GainCity:
-DB Floor Press
4x5 Heavy
-Seated DB Shoulder Press
3x12
-Pullups Superset
3x
Max Reps → Max Reps Ring Rows **Perform as many strict pullups as possible, drop from the bar, then immediately perform max ring rows**
**Scale by combining a harder pulling scale with an easier one i.e. Max banded then max ring rows, or max horizontal ring row then max scaled ring row, or Max jumping pullups with negative in 20 seconds then max ring rows, etc.
-Bandy Curls/Pushdowns
100 each
Afterburner:
10 Rounds
5 Hang Power Snatch
5 Bar Over Burpees
**Same weight as last week**
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Friday, Aug 13th, DE LOWER:
Jet Fuel:
500m Row
20 Walking reverse lunges
-Leg swings
-Straight leg DB Good morning
(3 count down, 5 count hold)
3x5
-then
Stretch
Major Lift: Red: foundation training): Deadlift (follow the Red Tier training template)
White (powerlift): Speedy Squats vs Bands
10x3 @50%
Deadlift
7x2 @60%
Blue (bodybuilder): Squat
4x8
GainCity:
-Sumo Goblet Squat https://youtu.be/WQoneo9H8S0
100 in as few sets as possible
-CSR (seal row) https://youtu.be/F3ZIJWxuVxI
4x12 heavy
Afterburner:
10 min EMOM, alternating:
10 Cal Bike
20m down, 20m back, Backpack Sled SPRINT, heavy
**Backpack sled may be subbed with 30 seconds, banded run in place** https://youtu.be/S1s4AsTS1VA
**Row switches to bike this week**
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SABADO GIGANTE:
Jet Fuel:
3 minutes Fighter Warmup (run, row, bike, burpee, anything that gets you hot)
Deadbugs https://youtu.be/27HMz2Um5QE
Starfishes https://youtu.be/p-bs9_urQJI
Coach the class through the movements, alternating between the movements 3-5 times
-then
Review Bench Press https://youtu.be/U9x-zoIvbt8 and Pullup
Major Lift:
“LYNNE”
5 Rounds for MAX REPS (not for time)
Bodyweight Bench Press
Pullups (kipping IS allowed, unless you are using a band)
**Not for time. Rest as needed between every set. Scale movements as needed to get at least 10 reps on the first set**
-then
Afterburner:
5 Rounds, each for time and reps:
250m SPRINT row
Max Reps pushups
**Rest as needed between rounds in order to stay fast and aggressive and not puke. This may mean resting several minutes**
**These are SPRINT ROWS. Go all out!**
**ALSO, SCALE THE ROWING METERS ACCORDINGLY TO FINISH IN 45 SECONDS OR LESS**
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