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Sunday DECEMBER 5th 2021 -Week 1 “Anabolics for breakfast lunch and Dinner”

Sunday DECEMBER 5th 2021 -Week 1 “Anabolics for breakfast lunch and Dinner”

**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 6th, DE UPPER:

Jet Fuel:


30 second L-Hang

10 Burpees


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

White (powerlift): Volume Bench

10x10 @50%

Blue (Bodybuilder): Bench Press




Max strict Pullups (if more than 10 can be done unbroken, do them weighted)

30 Banded facepulls

15 DB Hammer Curls

15 DB Tricep Kickbacks


For Time:

75/50 Cal Assault Bike

*Every minute, 10 unbroken heavy DB Push Press

*Begin workout with push press

*Be aggressive on the bike, this shouldn’t take more than 5 minutes


Tuesday, DEC 7th ME LOWER:

Jet Fuel:

3min fighter warmup

(get your heart rate up for 3mins. I.e. run,bike,row,burpee,jump rope, etc)


Depth jumps

Depth jumps to vertical jumps

Depth jumps to broad jumps

The video link below shows the basic idea.

*First begin with the depth jump. In a depth jump, allow one leg forward off a box and fall to the floor starting with straight legs. Don’t jump off the box. Land ready in the universal athletic position. Land solid.

*Then progress to depth jump plus vertical jump. When landing on the ground in their athletic position, will wind up your arms, load your legs and explode into a vertical jump, arms overhead and then land in the athletic position again.

*Third, add a broad jump after the vertical jump. Immediately after landing from the vertical, rebound into a max distance broad jump. It is just as important here to land in athletic position.


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

White (Power Lift): Close-Stance High bar squat

Max 2

*Compare to max 4, Nov 2nd

Blue (bodybuilder): Close-Stance high bar squat



-3x Hip Circle Sled Drag

-100 banded good morning

-100 Air Squats


13min Running Clock:

10min EMOM:

2 Heavy Power Clean

5 High Box Jumps

-then 1 min rest to change bar weight

At 11:00 on the clock:

1min Max reps powercleans @65% of 2 rep

-Directly into

1min max reps low box jumps

*High box should be very high. Add plates to the box to make it higher than 30” if needed.

*Low box should be easy. Less than 20”


Wednesday, DEC 8th, Active Rest

100 Evil Wheels

*Every minute perform 3 burpees until finished




Thursday, DEC 9th, ME UPPER:

Jet Fuel:

Standard Bandy Warmup (20 bandy pull apart, 20 bandy upright row, 20 bandy shoulder press)


1x10 Pushups

3x10 Plyometric Pushups


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

White (power lift): Close Grip Bench Press

Max 5

1xAMAP @90%

1xAMAP @80%

Blue (bodybuilder): Bench Press




DB lateral raises

T-bar rows

Straight bar curls AHAP

DB Skull Crusher+DB bench press (15 skull crushers directly into 15 bench presses)




*4 DB snatch AHAP after every set. Finish with Snatch


Friday, DEC 10th, DE LOWER:

Jet Fuel:

Jog 3 minutes

Leg Swings

Pole Squat

10 Hollow hold+10 Superman


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

White (powerlift): Volume Squat and Deadlift

3x10 @55%

*Perform 3 sets of 10 squats and deadlifts. Alternate between the two lifts. Rest as needed between sets to move the bar as fast as possible.

Blue (bodybuilder): Deadlift



100 Situps

100 Walking lunges

100 Stiff leg Bent over DB Rows

*Partition anyway


7 minute AMRAP:

5 Toe2Bar

10 Air Squats

50m sprint



20 Rounds:

1 Squat @1.5 bodyweight

5 Strict Pullups

100ft Farmer carry AHAP


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