Sunday February 21st. More Fresherer 2nd week 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, 22nd 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
Deadbugs https://youtu.be/PEb49eN5uDU
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
**Same as last week, +5lbs to the DBs**
Blue (bodybuilder): DB Bench Press
4x8
**Same as last week, +10lbs**
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:
Using the same weight as last week-
For Time:
30 Power Cleans
60 Push Press
**Must be completed in order.
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Tuesday, Feb 23rd, 2021
Preflight: Front Squats, 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): Front Squat
Max 5
1xAMRAP @80%
Blue (bodybuilder): Squat
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:
10 Rounds
10 Air Squats
5 Cal Bike
**More rounds, less work per round. Meaning the reps should be faster, keeping short transitions**
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Wednesday, Feb 24th, 2021
Active Rest Day
800m Run
80 Mtn Climbers
600m Run
60 mtn Climbers
400m Run
40 mtn climbers
200m Run
20 mtn climbers
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Thursday, Feb 25th, 2021
Preflight: Push Press/Jerks, 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): Push Press/Power Jerk
Find Heavy:
3 Push Press + 1 Jerk
1xAMRAP Push Press @80% (no jerks)
1xAMRAP Shoulder Press @50%
Blue (bodybuilder): Shoulder 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:
3 mins on, 2 mins off
2 mins on, 1 min off
1 min on:
4 KB Snatch (2 each arm)
6 KB Pass through https://youtu.be/ZINMo__opqA
10 Pushups
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Friday, February 26th, 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 @55%
Speed/Volume Deadlift
Speed Deadlift:
5x3 @50%
-then
Volume Deadlift:
2x30 seconds max reps @50%
*rest as needed between sets.
Blue (bodybuilder): RDL
4x8
GainCity:
-Sumo Goblet Squat
100 in as few sets as possible
-CSR (seal row)
4x12 heavy
Afterburner:
5xSuperset:
10 Cal Row
40m (20m down, 20m back) Backpack Sled sprint, lightish weight
**Backpack sled may be subbed with 20 seconds, banded run in place** https://youtu.be/S1s4AsTS1VA
**rest as needed between efforts**
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SABADO GIGANTE:
30min AMRAP:
10 Pushups
3 Sandbag Over shoulder
5 Sandbag Zercher Squats
50m Sandbag Carry
**If needed, sub for Sandabgs:
3 Power Clean
5 Front Squats
50m Farmer Carry
**Barbells @bodyweight**
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