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Sunday DEC, 27th: Week 2 Die Hard is the best Christmas movie, but don’t forget Gremlins.




Sunday DEC, 27th: Week 2 Die Hard is the best Christmas movie, but don’t forget Gremlins.


**Programming option change. The Blue Tier now has its own programming for the major lift. Blue will now be a body builder scheme. Red tier, the foundational strength tier, and the White tier, the powerlifting tier, will both remain unchanged.**

-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, December 28th 2020

Preflight: Good ol’ pump session x2 for to get you back in the gains after Christmas


JetFuel: 3x10 (lightweight)

Db shoulder press

Db bench Press

20 Band pull aparts

-then

Hang from a pullup bar for 30 sec and stretch

*mash upper body


Major Lift: Red (foundation training): Bench Press (follow the Red Tier training template)

White (Power Lift): Speed Bench, OTM (on the minute)

10x3 @50%

5x3 @55%

Blue (Body builder): Bench Press

4x8


GainCity:

3x8 - Seated Rows

3x

10 Barbell Curl

8 DB Seated Overhead extensions (DB in each hand)

3x

10 Incline DB lateral tricep kickbacks

8 Incline DB Bicep Curls


AFTERBURNER:

10 min EMOM:

10 Heavy Wallballs (30/20)

Max Reps Pullups (strict)

*rest :15 every minute

**Scale pullups to jumping with slow eccentric, then scale reps if needed or a combination

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Tuesday, December 29th, 2020

Preflight: Back on Squats, then burn the lower body with swings and squats. Be aggressive with your weight choices.


JetFuel:

Cocky walk https://youtu.be/mX00T4uuPtI (watch the video from beginning until 1:57)

10 Squat Jacks (jumping jack with a full squat)

10 Broad Jumps

20 Banded Good morning (3 count down)


Major Lift:

Red (foundation training): Squat (follow the Red Tier training template)

White (Power Lift): Pause Box Squat

Max 3

*1 count pause

1xAMRAP @80% (no pause)

*Compare to Dec 1

Blue (Body builder): Box Squat

3x8


GainCity:

3x8 Bent Over Row

3x10 (each) DB suitcase reverse lunge

3x8 (each) Feet Elevated Side plank adductors (controlled motion) https://youtu.be/VULy1OJoyjk Video shows iso holds. Dont perform holds just move the specified leg up to touch the bench then back to the floor in a controlled manner


AfterBurner:

100 Goblet Squats

100 KB swings

*5 Burpees every drop of the KB

**Must be completed in order**

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Wednesday, December 30th, 2020

Active Rest Day

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

Situps

**500m Row OR 400m run after every set**

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Thursday, December 31st, 2020

Preflight: and then snatch and pushup intervals. Try and get people to breathe deep during rest to get their heart rates back down.


JetFuel:

1 min Max reps burpees

-then

3x

:30 or max time handstand hold (whichever is shorter)

5 (10ft) forward and backward Spiderman’s https://youtu.be/_K7rv_vFOWM


Major Lift: Red (foundation training): Shoulder Press (follow the Red Tier training template)

White (Power lift): Floor Press

Max 3

2xAMRAP @80%

*Compare to November 26th*

Blue (Body builder): Push Press

4x8

-then

3x8 Floor Press


GainCity:

4x

12 Supine Ring Rows (scale to any form of ring row that is hard for 12 reps)

10 (each) DB Alternating Curl

Max Reps Dips (not on rings)

3x

8 Rope Pushdown

8 Cable Curl


Afterburner:

E:30x5 (every :30 seconds for 5 minutes, 10 total)

3 Hang Power Snatch AHAP+Unbroken

6 Pushups

**Snatch needs to be heavy but unbroken**

**Scale pushups by elevating (no knees) then scale reps if needed**

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Friday, January 1st, 2021

Preflight: Dynamic speed work for our squats and deads today and quick sprint, change of direction intervals for the GainCity. Finish with some leg hypertrophy


JetFuel:

Run 400m

3 min Running Clock:

5 lightweight DB power clean

5 lightweight DB Squats


Major Lift: Red (foundation training): Deadlift (follow the Red Tier training template)

White (Power lift): Speed Squats OTM (on the minute)

10x3 @55%

Deadlift OTM

10x3 @55%

Blue (Body builder): Deadlift

3x8


GainCity

3x

12 Leg extensions

12 Leg Curls

2x20 GHD Hip extension



Afterburner:

20 Power Cleans @last week’s power clean weight

**Every drop or reset of the barbell, perform:

3 Bar Over burpee

5m, 10m, 15m shuttle

**Set up training lanes. The barbell will be setup facing a 15m length lane. The athlete will perform 3 bar over burpees which will put them in the running lane. From there, they run the shuttle. NOTE: The shuttle ends at the barbell.

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SABADO GIGANTE

400m OH odd object carry

7x

5 Deadlift @1.5 BW

5 Pullup (strict)

400 OH odd object carry

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