Sunday JANUARY 30 2022 -Week 1 “The best time to plant a tree was 20 years ago. The second best time to plant a tree is now.”
A magnum-sized strength and conditioning program, based on powerlifting and sports performance.
**Programming options. 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 31st, DE UPPER:
Jet Fuel:
3x10
DB Shoulder Press
DB Bench Press
Bandy Pull aparts
1x
20 cal bike
*Mash
Major Lift : Red (foundation training): Bench Press (follow the Red Tier training template)
White (powerlift): Close-Grip Volume Bench (hands just outside shoulders)
3x10 @50%
1x20 @50%
Blue (Bodybuilder): Close-Grip Bench Press
4x8
GainCity:
CT Fletcher’s Tricep Gauntlet, 200 reps DB Skull Crusher https://youtu.be/7N65yS8z9J8
*Place 5 different sets of DB’s on the floor descending in weight. Perform 20 reps at each weight. Then...go back up in weight performing another 20 reps per weight, for 200 reps total! (by no means do these reps need to be performed unbroken. Start light. It will suck as it progresses, especially because the last set will be the heaviest)
4x
Max reps rig rows https://youtu.be/lj_1QVt64bs
20, 90 degree DB lateral raises https://youtu.be/yzelh7YqEpg
20 DB Flyes https://youtu.be/1oYVlOrq3Gc
Afterburner:
Tabata: Empty BB Shoulder Press.
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Tuesday, FEB 1st ME LOWER:
Jet Fuel:
*We’re brushing off the sporting muscles this cycle.
Fast feet/Leg Drills https://youtu.be/mX00T4uuPtI
https://youtu.be/SeZ3dVU31Ck *If this is too advanced for people, have them start with walking high knees
Sprint Starts https://youtu.be/qtWDc8R6pnE
Depth Jumps/Starts https://youtu.be/xS0V5-7Xgj4
Max Extension Box Jump https://youtu.be/erZvH4JKJnY
-Stretch
Major Lift: Red (foundation training): Squat (follow the Red Tier training template)
White (Power Lift): Pause Squat
Max 1
*3 count pause*
1xAMRAP@70% no pause
*Compare to max 3 December 21st
Blue (bodybuilder): Squat
4x8
GainCity:
4x
20 Banded Leg Curl https://youtu.be/Dk-UKVT8A38
20 Banded Leg Extension https://youtu.be/bVZm10sO-5U
Hip Circle Party https://youtu.be/qoWL-BvpPRY
20 Leg Press
Afterburner:
6 Rounds As fast as possible:
:20 Bulgarian Split squat (unweighted)
20m Sprint
:20 Box Jump
20m Sprint
**2 min Rest between rounds**
*Each round of squats, alternate legs so each leg gets 3 rounds of work
*Box Jumps: Looking for maximum hip extension and opening. We’re trying not to bend our knees very much at all on the landing. A lower box than usual may be needed
*Sprint: Sprint
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Wednesday, FEB 2nd, Active Rest
Active Rest Day
3x
3min Assault bike
3min Burpee
3min Assault bike
3min Situps
Stretch!
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Thursday, FEB 3rd, ME UPPER:
Jet Fuel:
Bike 2mins
3x
5 Pushups
5 (each side)Plank KB pass through/drags https://youtu.be/Eker_fO0bck
5 kb press each arm
-Stretch
Major Lift: Red (foundation training): Shoulder Press (follow the Red Tier training template)
White (power lift): 3 Board Bench Press
Max 3
1xAMRAP @80%
*Compare to max 5 December 30th*
Blue (bodybuilder): Incline DB bench Press
4x8
GainCity:
3x Superset
Max reps pullups
Max reps dips
Max reps pushup
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100 rep Bicep Curl Gauntlet: *Place 5 different sets of DB’s on the floor descending in weight. Perform 20 reps at each weight. **This is the same as the tricep gauntlet, but half the reps. Perform them standing.
Afterburner:
3x
3min AMRAP:
3 Single arm DB Push Press
10ft overhead walk
3 Single arm DB Push Press
10ft overhead walk
3 Burpees
*1 min rest between bouts
*These are short and nasty. Get after it! You get what you give.
*Alternate arms every set.
*10ft down, 10ft back
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Friday, FEB 4th, DE LOWER:
Jet Fuel:
3 min Hip Circle Assault bike
-then
With hip circle
2 minutes:
5 Air Squats
3 Burpee
-Stretch
Major Lift: Red: foundation training): Deadlift (follow the Red Tier training template)
White (powerlift): OTM Squats/Deadlifts
1 Squat @45%
2 Deadlifts @50%
X10 minutes
*Both in the same minute
Blue (bodybuilder): Deadlift
4x8
GainCity:
3x
100m Reverse sled drags
12 Weighted stepups (6 each leg)
Afterburner:
10min max rounds:
10 Air Squats
10m Bear Crawl (10m down n back)
10 Jumping Lunge (5 each)
10m Bear Crawl (10m down n back)
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SABADO GIGANTE:
Find Heaviest Back Racked Walk
3 attempts. Walk 10m out, turn around, and walk 10m back.
*Goal is 1rm squat weight + 10%.
-then
3x
1min max reps
1 Dball over shoulder or sandbag overhead
*Rest 2 min Between sets.
*If you dont have an object, sub for power clean as close to bodyweight as possible.
-then
3x15
Ring Curls
Weighted Dips
:30 HS Hold
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