Sunday DECEMBER 19th 2021 -Week 1 “A nice neatly wrapped new 2 week package of gains for you, just in time for Christmas!” This week’s program will be a bit more simple to accommodate the schedules of the holiday’s. MERRY CHRISTMAS EVERYONE!!
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, DEC 20th, DE UPPER:
Jet Fuel:
3x10
Db shoulder press
Db bench Press
20 Band pull aparts
*STRETCH
Major Lift : Red (foundation training): Bench Press (follow the Red Tier training template)
White (powerlift): Speed Bench, OTM (on the minute)
10x3 @50%
5x3 @55% vs bands
**No bands for the first 10 sets**
Blue (Bodybuilder): Bench Press
4x8
GainCity:
3x
Max Elevated Ring Rows
20 Incline DB lateral tricep kickouts
20 Incline DB Bicep Curls
Afterburner:
10 min EMOM:
3 Strict Pullups
10 heavy Wallballs (30/20)
*rest at least :15 every minute
**Scale pullups to jumping, then scale reps if needed or a combination
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Tuesday, DEC 21st ME LOWER:
Jet Fuel:
Cocky walk
3x
10 Squat Jacks
5 Broad Jumps
-then
20 Barbell Good morning (3 count down)
-Stretch
Major Lift: Red (foundation training): Squat (follow the Red Tier training template)
White (Power Lift): Pause Squat
Max 3
*First 2 reps, 3 count pause. Last rep, no pause*
1xAMRAP@80% no pause
*Compare to max 5 november 16th
Blue (bodybuilder): Squat
4x8
GainCity:
3x
10 (each) Single arm American KB swing into lunge, alternating
1 min, V-up → tuck-up → V-up → Tuck-up, etc
12 Leg Press
Hip Circle Party
Afterburner:
10 Rounds:
10 Goblet Squats
10 KB swings
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Wednesday, DEC 22nd, Active Rest
Active Rest Day
Tabata Tantrum:
In order, all 8 sets of each movement before switching exercises-
Mtn Climber
Pushups
Situps
Flutter Kicks
-then
STRETCH!!
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Thursday, DEC 23rd, ME UPPER:
Jet Fuel:
1 min Max reps burpees
-then
3x
:30 or max time handstand hold (whichever is shorter)
5 (each way) lateral Spiderman’s
-Stretch
Major Lift: Red (foundation training): Shoulder Press (follow the Red Tier training template)
White (power lift): Pause Bench Press vs Bands
Max 5
1xAMAP @80%
Blue (bodybuilder): Bench vs Bands
4x8
GainCity:
4x
12 Single Arm DB Row
12 Barbell Curl → Press
Max Reps Bar or bench Dips (no rings)
3xMachine Bench press
Afterburner:
4 Rounds (2min on, 2min off)
6 DB Push Press
6 Pushups
**Scale pushups by elevating (no knees) then scale reps if needed**
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Friday, DEC 24th, DE LOWER:
Jet Fuel:
Run 400m
3 min Running Clock:
5 lightweight DB power clean
5 lightweight DB Squats
-Stretch
Major Lift: Red: foundation training): Deadlift (follow the Red Tier training template)
White (powerlift): Speed Squats OTM (on the minute)
10x3 @50%
Deadlift OTM
10x3 @50%
Blue (bodybuilder): Deadlift
4x8
GainCity:
3x
20 (total) DB suitcase lunges
15 GHD Hip extension or 8 GHR (banded if needed)
15 bandy leg extension
15 bandy leg curls
Afterburner:
5 Rounds:
2 Power Clean
1 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 2 power cleans, then 1 bar over burpee which will put them in the running lane. From there, they run the shuttle. NOTE! The shuttle ends on the far end of the 15m. Their rest is the time it takes to walk back to the barbell
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SABADO GIGANTE:
30 Min AMRAP:
5 Heavy DB Bench Press
10 Heavy DB Snatch (total)
15 Cal Ski Erg
**Aim to keep the bench unbroken, and go fast on the ski**
***Championship edition, add 1 muscle up to the beginning of each round***
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