Sunday DECEMBER 26th 2021 -Week 2 “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 27th, 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 @55%
5x3 @60% 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 Rounds for time:
3 Pullups
15 heavy Wallballs (30/20)+UNBROKEN
**Scale pullups to jumping with controlled ecentric, then scale reps if needed or a combination
**Wallballs must be unbroken. There’s no reason to break 15 wallballs
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Tuesday, DEC 28th 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): Sumo Deadlift vs Bands
Max 1
1xAMRAP @70%
*Compare to Max 3 Nov 30th
Blue (bodybuilder): Sumo Deadlift
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:
100 Goblet Squats
100 KB swings
*Reps may be partitioned in any way and do not have to be in order,
HOWEVER- 10 burpees must be performed every time the exercises are switched. So hold on as long as possible
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Wednesday, DEC 29th, Active Rest
Active Rest Day
Run/Jog/Walk for 20 minutes
-then
Stretch!
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Thursday, DEC 30th, 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): 3 Board Bench Press
Max 5
1xAMRAP @80%
Blue (bodybuilder): Bench Press
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 (3min on, 1min off)
6 DB Push Press
6 Pushups
*Rounds get longer. Rest gets shorter this week*
*Increase DB weight by 5-10lbs*
**Scale pushups by elevating (no knees) then scale reps if needed**
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Friday, DEC 31st, 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 @55%
Deadlift OTM
10x3 @55%
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:
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 2 power cleans, then 1 bar over burpee which will put them in the running lane. From there, they run the shuttle. NOTE! Today the shuttle ends on the near end of the 15m. They need to sprint back to their starting positions
**To clarify, everytime a barbell must be dropped from the power cleans, 3 burpees and a shuttle run must be performed before the power cleans may be resumed.
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SABADO GIGANTE:
Find Max 1 of the Following Complex:
4 Deadlifts
2 Power Cleans
2 Front Squat
-then
5 Rounds
4 Deadlifts
2 Power Cleans
2 Front Squats
5 Bar Over Burpees
**@80% of previous
**Rest 2:1 between rounds. Meaning rest 2 mins for every one minute of work. This is a lot of rest. Sprints are what we’re working on here. Make every interval AFAP (as fast as possible)!
-then
3x
5 Chinnup negatives (3 count down)
12 DB hammer Curl
12 (each) banded tricep pushdown
-then
3x
30 Bandy overhead extension
30 Bandy curls
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