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Sunday JAN, 10th: Week 2 “On life’s journey, know what to pack, and what to leave behind”.



Sunday JAN, 10th: Week 2 “On life’s journey, know what to pack, and what to leave behind”.


**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, Jan, 11th 2021

Preflight: Close-Grip Bench, Seal Rows, some curl dropsets and a lil burn of pushups, dips and jump rope


JetFuel:

Bike 3 minutes

-All of the following will be performed forward, backward, and side to side.

Bear Crawl

Crab Walk

Spiderman

-then

Shoulder int/ext rotations: https://youtu.be/mv8uJ6c0SDI

2x8


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

White (Power Lift): Close-Grip Bench

8x4 @60%

4x4 @65%

Blue: Close-Grip Bench Press+10lbs

4x8


GainCity:

Seal Rows

4x12

https://youtu.be/JIl8pvixHVA (video shows dumbbells, but use barbell instead. Elevate the bench so arms can be extended all the way. Each rep must “click” when it hits the bottom of the bench)

Single Arm DB Lateral Raise

4x20

Biceps Burnout

1xMAX Reps X5 dropsets (only one set this week)

*5 sets of DB’s starting with a weight that you cant curl more than 10. Each set will be completed by performing max reps at each set of weight, immediately putting down the DB’s and going again at the next lightest weight until all 5 sets are completed. The last set should be light.

4x10 (each)

Single Arm Tricep cable pushdown


AFTERBURNER:

12xOTM (alternating)

Max Pushups

Max Double Unders

Max Dips

*Work 40 seconds each minute, rest 20 seconds

*4 sets each exercise

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Tuesday, January 12th, 2021

Preflight: Squat max 2 on the White and Narrow stance squat for the Blue, then a blast of tree trunk building madness.


JetFuel:

Row 500

Hip Circle Walk (front/back/side2side)

10 Hip Circle Squats

10 Hip Circle Good Morning

-Mash


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

White Power Lift: Squat

Max 2

1xAMRAP @80%

*Compare to max 4 Dec 15th*

Blue (Body builder): Squat

3x8


GainCity:

-Bandy Belt Squats https://youtu.be/gUew3BGZcPQ

4x20

-DB Bent Over Rows

4x12

-Bandy Leg Curls

4x20

-Bandy Leg Extensions

4x20


AfterBurner:

OTM, 10 minutes:

5 DB PowerClean

10 Box Jump

**Deadlift becomes a power clean, hurdle becomes a box jump

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Wednesday, January 13th, 2021

Active Rest Day

7x

400m Run

25 Situps

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Thursday, January 14th, 2021

Preflight: Big Bench day, then CT’s tricep gauntlet is here. Be ready.


JetFuel: Bike 3 mins

3x

10 DB Bench

10 DB Shoulder Press

20 Facepulls


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

White (Power lift): Shoulder Press

Max 4

2xMax reps @80% of 4

Blue (Body builder): Shoulder Press

5x10


GainCity:

-DB Floor Press

3x15

4x20

-DB Single arm Front Raise

4x8 (each)

-CT Fletcher Tricep Gauntlet (Its Baack, kind of. The reps are cut in half this week. Be good to your body)

Using 5 different weights DB’s, Perform 20 laying Tricep Ext at each weight, descending in weight, to 100 total reps. THEN, go back up, 20 reps at each weight until done. Finish with the heaviest weight for the last 20 reps, making 200 total reps.


Afterburner:

11 Rounds:

5 Pullups

5 Cal Bike

5 Situps

**All sets MUST be strict and unbroken**

**It may require a little bit of rest after situps before starting the next set of pullups to ensure they stay unbroken. This is ok today, just dont make it excessive.

**Scale pullups anyway, NO KIPPING.

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Friday, January 15th, 2021

Preflight: Change in dynamic today with Jump squats for the main event


JetFuel:

Row 500

Row 250

2xrow 100 Fast

-mash


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

White (Power lift): Jump Squats/Bandy Deadlifts

-Jump Squats

10x5 @25%

**These are power squats. DO NOT go to full parallel**

**Reset for each rep. Jump MAX HEIGHT**

Today’s work is about bar velocity and power production from the top half of the squat.


-Bandy Deadlifts

7x2 @65%

Blue (Body builder): Romanian Deadlift

3x8


GainCity:

-100 Empty Barbell back racked walking lunges

-Sled drag

4x100m


Afterburner:

Row 500 AFAP,

Rest 2 mins

Row 500 AFAP

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SABADO GIGANTE

20min Max Rounds:

Max Bench Press @bodyweight

Max Supine ring rows

15 Heavy Wallball

20m Sled Push AHAP (if you don’t have a push sled, perform 10 seconds banded sprint https://youtu.be/S1s4AsTS1VA )

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