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Sunday February 14th. Fresh 2 week’s of factory farmed, pumped full of GMO, non-vegan Gains.



Sunday February 14th. Fresh 2 week’s of factory farmed, pumped full of GMO, non-vegan, fully processed mass gains, vacuum sealed bag, with no expiration date.


**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, 15th 2021

Preflight: Bringing DB’s back into the mix this week, and a barbell complex for the afterburner. Lots of volume, and some good shoulder work.


JetFuel:

Front/back/lateral Plank walks https://youtu.be/4lBhdUUjQ4M

2x8 Shoulder Prehabs https://youtu.be/mv8uJ6c0SDI

-mash


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

White (Power Lift): Jesse Burdick’s DB Fist Fight!

5xMax Reps DB Bench Press

-No less than 15 reps on the first set

2xMax Reps DB Bench Press

@50% of previous weight. Get at least 25 reps

Blue (bodybuilder): DB Bench Press

4x8


GainCity:

Supine DB Drag Rows https://youtu.be/madfhQGE_vE

4x15

Med Ball SItups

100

Incline Rear Delt Flies/Tris https://youtu.be/sToi8Pp31Gc

4x20

MC Hammer Curls

4x20


AFTERBURNER:

10 mins,

:30 on, :30 off:

1 Power Clean

2 Push Press

**Move through the barbell complex as many times as possible for 30 seconds. Rest 30 seconds. Repeat 10 times.

**Weight should be moderate so that the barbell can be moved consistently for 30 seconds.

-----------------------------------------------------------

Tuesday, Feb 16th, 2021

Preflight: Sumo Deadlifts, a potent lunge/broad jump combo, and a sweet squat/bike burner


JetFuel:

2x

10 Cal Bike

10 Air Squats

10 Superman (2 count hold)

-

Hip/Hamstring mobility:

Using the edges of boxes, sit on the edge so the box cuts under the middle of the hamstring, with a KB on top of the thigh. Then switch to a pigeon stretch on the box

-Mash


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

White (Power Lift): Sumo Deadlift vs Bands

Max 3

1xAMRAP @80%

*Compare to January 19th*

Blue (bodybuilder): Sumo DL vs Bands

4x8


GainCity:

-Superset

4x

20 DB Walking Lunges (10 each)

10 Broad Jumps

---

3x10

**If you dont have a GHD machine, do this on the floor, band around a rig post)


AfterBurner:

For Time:

5 Rounds

20 Air Squats

10 Cal Bike

-------------------------------------------

Wednesday, Feb 17th, 2021

Active Rest Day

4x

500m Row

20 Toes 2 bar

------------------------------------------------------------------

Thursday, Feb 18th, 2021

Preflight: Slingshot bench, Pullups, and a finisher with DB snatch and burpees


JetFuel:

-2 mins: Assault bike arms only

-DB Iron Cross Walk https://youtu.be/U4doGIxSa2k

4x 10m→ 10m←

-Weighted Pushups

3x5


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

White (Power Lift): Slingshot Bench Press

Max 5

2xAMRAP @80%

Blue (bodybuilder): Incline DB bench Press

4x8


GainCity:

-Floor Press

3x12

-Seated DB Shoulder Press

3x12

-Pullups Superset

3x

Max Reps Strict → Max Reps kipping **Perform as many strict pullups as possible, drop from the bar, then immediately get back on the bar and perform max reps kipping pullups**

**Scale by combining a harder pulling scale with an easier one i.e. Max banded then max ring rows, or max horizontal ring row then max scaled ring row, or Max jumping pullups with negative in 20 seconds then max ring rows, etc.


-Bandy Curls/Pushdowns

100 each


Afterburner:

20-16-12-8

Pushups

Burpees

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Friday, February 19th, 2021

Preflight: Lotsa deadlifts today and a cool row/sled combo


JetFuel:

500m Row

20 Walking reverse lunges

-Leg swings

-Straight leg DB Good morning

(3 count down, 5 count hold)

3x5

-mash


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

White (Power Lift): Squat:

10x3 @50%

Speed/Volume Deadlift

Speed Deadlift:

5x3 @50%

-then

Volume Deadlift:

1x1minute max reps @50%

*rest as needed between sets.

Blue (bodybuilder): Front Squat

4x8


GainCity:

-Sumo Goblet Squat

100 in as few sets as possible

-CSR (seal row)

4x12 heavy


Afterburner:

10 min EMOM, alternating:

20 Cal Row

40m Backpack Sled RUN, heavy

**Backpack sled may be subbed with 20 seconds, banded run in place** https://youtu.be/S1s4AsTS1VA

-------------------------------------------------

SABADO GIGANTE:

5 Rounds:

Max Reps Bench Press @Bodyweight

5 Rope Climb

20m Prowler Push @Bodyweight

*Scale Bench Press weight so 12-15 reps is doable on the first set.

*Scale each rope climb to 3 Pullups and 3 knees to elbows

*Sled should be heavy and slow*

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