Sunday FEB, 7th: Week 2: My favorite - ”Train fast be fast, train slow be slow”
**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 Feb 8th, 2021
Preflight: Volume bench, KBs, and sleds and double unders
JetFuel:
Jump Rope 2mins
3x10
Banded Press
Banded Curl
Banded Pushdown
Pull apart
-mash
Major Lift: Red (foundation training): Bench Press (follow the Red Tier training template)
White (Power Lift): Volume Bench
5x3 @65%
2xMax Reps @65%
**First 5 sets, speed and technique, last two sets burnout**
Blue (bodybuilder): Bench Press
4x8
GainCity:
3xSuperset
10 KB Shoulder Press heavy
Max Reps Pullups
3xSuperset
10 KB Upright Rows
100m Sled Rows
*Sub single arm DB row if needed
DB Curls/Skull Crusher
4x12
AFTERBURNER
10 Rounds:
5 Dips
5 Supine Rows
10m DBL KB Overhead Walk
(down and back, 20m total)
20 Double Unders
*Sub jumping rope for 20 seconds for DU
**Double the rounds half the reps**
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Tuesday, Feb 9th, 2021
Preflight: BIG DAY today, SQUAT MAX!, and some hip circle farmer carries
JetFuel:
Bike 3mins
3x
Hip Circle walk front/back/sideways https://youtu.be/bZdwa1qbzYo
10 KB Hip circle Good Morning https://youtu.be/IvhkFa_o5kg
-Mash
Major Lift: Red (foundation training): Squat (follow the Red Tier training template)
White (Power Lift): Squat
MAX 1
1xAMRAP @80%
Blue (bodybuilder): Squat
4x8
GainCity:
Pendlay Rows
4x10
Hip Circle KB Farmer Carry
3x100m
AfterBurner:
AFAP:
20 Burpees
-then immediately
5 Rounds:
10 KB Suitcase walking Lunge (10 each)
5 DBL KB Front Squat
-then immediately
20 Burpees
**Burpees are part of the total time i.e. burpee buy in/out.**
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Wednesday, Feb 10th, 2021
Active Rest Day
800m Run
100 Situps
*Every minute, 10 pushups until done
800m Run
**Workout begins and ends with an 800m run. After the first 800, complete all 100 situps, performing 10 pushups every minute, then finish with another 800m run**
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Thursday, Feb 11th, 2021
Preflight: BIG DAY Bench Press MAX 1, a whole mess of pushups and a KB clean and press shindig
JetFuel:
Jump rope 3 mins
-then
3x8
Front Raise/Lateral raise/Rear delt raise
Plank Shoulder taps
Major Lift: Red (foundation training): Shoulder Press (follow the Red Tier training template)
White (power lift): Bench Press
Max 1
1xAMRAP@80%
1xAMRAP @70%
Blue (bodybuilder): Push Press
4x8
GainCity:
Pushups
2xMax Reps
2x Max Reps with Slingshot
Single Arm KB Row
4x8 Heavy
3x30 Each
Bandy Curls, Bandy Pushdowns
Afterburner:
OTM: 12 minutes (alternate exercises for a total of 6 sets each) :
-10 DB Hang Power Clean and Push Press *Two DBs, both arms together
-30 seconds Lunge lateral med ball throw https://youtu.be/oz_yJVTpg7k
*Each round alternate the forward leg and throwing arm (3 sets total on each side)
**This week changes to having two DBs, both going at the same time, so the reps are doubled for each arm this week**
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Friday, February 12th, 2021
Preflight: Nasty bout of wallballs and rowing after a speedy day of squats and deads
JetFuel:
500m Row
-then
3x
10 Wallball
3 Max Distance med ball overhead throw
-mash
Major Lift: Red (foundation training): Deadlift (follow the Red Tier training template)
White (power lift): Front Squat
10x3 @55%
Deadlift:
10x3 @55%
Blue (bodybuilder): Deadlift
4x8
GainCity:
Hip Circle Sled Drag
4x100
DBL KB Swing
4x20
Afterburner:
Intervals:
:30 Wallballs
:30 Rest
:30 Row
:30 Rest
Continue until 150 Wallballs and 100 Calorie Row is Finished. If one exercise is finished before the other, then continue with :30 work/rest of that exercise only until finished. Ie. if wallballs are done and 30 cals is left, perform cal row on :30 intervals until done.
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SABADO GIGANTE:
20 mins:
1min on, 1min off (10 rounds total)
3 “reps” bear complex AHAP
**In one minute, complete:
3x
1 Power clean
1 Front Squat
1 Jerk
1 Back Squat
1 Back Racked Jerk
**Rest on alternate minutes**
**All movements bay be blended in any way, so long as the barbell goes from ground to shoulder, passes through a front squat, goes overhead, passes through a back squat, and goes back overhead. I.e. a Cluster and a back racked thruster would count. Or any combination thereof.**
-then
Girth Differential:
3x12
DB Preacher Curls
30 Bandy Pushdowns
3x12
DB Tricep Kickbacks
30 Bandy Curls
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