Sunday JANUARY 9th 2022 -Week 2 “The deadly optimus prime is here.”
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 10th, DE UPPER:
Jet Fuel:
Tabata:
Plank
Mtn Climbers
(Alternate movements, 4 mins total)
-then
Stability planks, work raising left hand, right foot, then right hand, left foot. Go for 10 seconds each side back n forth.
-then
20 band pull aparts
Major Lift : Red (foundation training): Bench Press (follow the Red Tier training template)
White (powerlift): Tempo Bench
*All sets all reps, 5 count lower, up fast
5x5 @50%
5x5 @55%
Blue (Bodybuilder): Bench Press
4x8
GainCity:
4x
15 Incline DB piston press
15 Bent over BB Rows
15 Straight bar Curls → 20 bandy curls
15 DB overhead extensions → Bandy Overhead extensions
*All these movements should be performed as heavy as possible for the required reps. If a set was done that was easy, it didn’t count.
Afterburner:
2 Rounds:
3 min on, 2 min off
10 Situps
Max Reps Pushups
*This week the pushups progress from 5 reps every round to max reps.
*This needs to be scaled so people are working and moving fast for 3 minutes. These are both simple movements but the burn will add up quick. Scale the pushups so that at least 10 reps can be completed in the beginning of the workout. As always, no knee pushups.
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Tuesday, JAN 11th ME LOWER:
Jet Fuel:
200m Run
-then
10 Kossack Squats
10 Pole Squats
-then
Find max height:
Kneeling squat jump → Box jump
-Stretch
Major Lift: Red (foundation training): Squat (follow the Red Tier training template)
White (Power Lift): Deficit Deadlift (-2 inches)
Max 3
1xAMAP @80%
*Compare to max 3 December 14th
Blue (bodybuilder): Deficit Deadlift
4x8
GainCity:
3x20 Dimmel Deadlifts https://youtu.be/UWTSNmulwJM
3x12 Sumo Goblet Squats
2x20 Leg extension/leg curls
Afterburner:
8 min Cap!!
20-18-16-14-12-10-8-6-4-2
Jumping Lunge
*5/3 Calorie Bike between every set. FINISH WITH BIKE.
*For this week, we swap the bike for the lunges and vice versa.
**This is a fast, gross, leg burner. It should be puky and fast.
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Wednesday, JAN 12th, Active Rest
Active Rest Day
30 mins Running Clock:
30 Calorie Bike
300m Run
Stretch!
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Thursday, JAN 13th, ME UPPER:
Jet Fuel:
20 Pull apart, 20 bandy press
3 rounds, increasing in complexity:
-10 Pushups → 20 sec handstand → 10 handstand pushup
-10 Scap Pullups → 10 ring row → 10 pullup
-20 Jump ropes → 20 double under attempt → 20 double under
-Stretch
Major Lift: Red (foundation training): Shoulder Press (follow the Red Tier training template)
White (power lift): Close Grip Bench Press
Max 3
1xAMAP @90%
1xAMAP @80%
*Compare to max 5 December 9th
Blue (bodybuilder): Bench Press
4x8
GainCity:
4x
15 Seated DB Arnold press
15 DB Lateral raises and DB Reverse flyes
12 DB Hammer Curls → 12 Ring Curls
12 DB Skull crusher → 12 Ring Extensions
*All these movements should be performed as heavy as possible for the required reps. If a set was done that was easy, it didn’t count.
Afterburner:
Reps may be partitioned in any way and may be completed in any order
For Time:
25 HSPU
50 Pullups (kip ok)
100 Double Unders
*Twist on last week. Same exercises, same reps, but this time people can finish the workout in any way they choose.
**Again, a fast nasty burn!!! Scale appropriately so that people are moving quickly and efficiently.
*HSPU = handstand pushups. Scale them to negatives, handstand holds, or DB push press HEAVY.
*Scale pullups to any variation, but first scale reps if needed
*Scale double unders to 20 seconds of double under attempts for each round
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Friday, JAN 14th, DE LOWER:
Jet Fuel:
Fast feet drills
10 pole squats
-Stretch
Major Lift: Red: foundation training): Deadlift (follow the Red Tier training template)
White (powerlift): Tempo Deadlift/Speed Squat
Deadlift
*All sets all reps, 5 count lower, up fast
5x5 @50%
5x5 @55%
Speed Squat
7x1 @65%
Blue (bodybuilder): Squat
4x8
GainCity:
4x
20 Hip thrusts (banded) https://youtu.be/0O872IBsTwA Attach a band to the rig and around your waist.
100m Reverse Sled Drag
Afterburner:
10 min EMOM:
IN THE SAME MINUTE
8 Cal Row
5 Burpee over rower
**This is gross and it sucks. Most people will not be able to maintain this. Scale the reps and cals as needed to get about 15 seconds rest
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SABADO GIGANTE:
20 min AMRAP
100m Farmer Carry
20 Single Arm KB Swing (alternating, 10 each)
20 KB Floor Press
-then
4x
15 Hammer Curls
15 Tricep Kickbacks (each)
30 Bandy Overhead ext
10 Front raise/10 lateral raise
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