Sunday JAN, 17th: Week 1 “Dont take life too seriously, no one gets out alive.”
**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 18th, 2021
JetFuel: OTMx6
1: 10 burpee
2: 20 facepulls
3: 8 each, db front raise/db lat raise
Repeat
-mash upper body
Major Lift: Red (foundation training): Bench Press (follow the Red Tier training template)
White (Power Lift): Tempo Bench Press
5x3 @50%
5x3 @60%
**1st two reps, 3 count down, 2 count hold, fast up. Last rep fast.
Blue (bodybuilder): Incline bench press
4x8
GainCity:
DB Bench press
3x10
3x Superset
Max Pullups
Max pushups
*scale to get at least 10 of both on the first set
3x1min bandy rows
3x8
DB Hammer Curls
DB Kickbacks (single arm, each)
AFTERBURNER:
7min max Rounds:
10 db push press
10 pullups (kip ok)
10 cal bike
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Tuesday, January 19th, 2021
JetFuel:
Row 500
10 step ups
10 box jumps
Find max height single leg box jump. 3 step start is allowed. https://youtu.be/MZxCN_8em2Q
-Mash lower body
Major Lift: Red (foundation training): Squat (follow the Red Tier training template)
White (Power Lift): Sumo Deadlift vs Bands
Max 5
1xAMRAP @80%
Blue (bodybuilder): Sumo DL vs Bands
4x8
GainCity:
-BB RDL
3x10
-Tempo Goblet squat
3x1 min
*each rep 6 seconds down, 6 seconds up. So 6 reps each set.
AfterBurner:
25-20-15-10-5
Cal Row
Box Jumps
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Wednesday, January 20th, 2021
Active Rest Day
Tabata mash:
Situps
Air squats
V-ups
Lunges
*alternate exercises, go full 16mins
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Thursday, January 21st, 2021
JetFuel:
2x
50 jumping jacks
10 scap pullups
10 wall traces
Major Lift: Red (foundation training): Shoulder Press (follow the Red Tier training template)
White (power lift): Floor Press
Max 1
1xAMRAP@80%
1xAMRAP@70%
Blue (bodybuilder): Floor Press
4x8
GainCity:
-DB Incline bench
3x10
-Single arm landmine row
4x8 heavy
-3xSuperset
12 Ring Curls
30 bandy pushdowns
-3xSuperset
12 Ring Overhead ext
30 bandy curls
Afterburner:
4 Rounds:
20 DB snatch (10each)
20 Burpees
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Friday, January 22nd, 2021
Preflight: Speedy squats, tempo deads, and waaaaay to much assault bike
JetFuel:
3x
10 cal bike
10 stepups
10 air squats
-mash lower body
Major Lift: Red (foundation training): Deadlift (follow the Red Tier training template)
White (power lift) Speedy Squats:
8x4 @50%
Tempo Deadlift
7x2 @60%
*3 seconds up, 3 seconds down
Blue (bodybuilder): Tempo Squat
4x6
*3 Count down, 3 count up
GainCity:
BB Drag Row
3x10
BB Split Squats
3x10 each
*bb between legs on the ground
Afterburner:
21-18-15-12-9-6-3
Cal Bike
10 db stepups after every set. Finish with stepups.
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SABADO GIGANTE:
Linda
10-9-8-7-6-5-4-3-2-1
Bench Press @bw
Deadlift @1.5bw
Clean @.75bw
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