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Sunday, JULY 4th, 2021 -Week 1 “BE FREE OR DIE”



Sunday, JULY 4th, 2021 -Week 1 “BE FREE OR DIE”

**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, July 5th, DE UPPER:

Jet Fuel:

3x

:30 Stations

Burpee

Bike

-stretch

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

White (powerlift): Speedy bench vs bands https://youtu.be/GYf9u7IXebw

5x5 @50%

5x3 @55%

Blue: (bodybuilder): Bench Press

4x8


GainCity:

-Incline DB Seal Rows https://youtu.be/okRsB5f1Cuc

4xMax

-Incline DB Bench Press

4xMax (get around 15 but go to failure)

-Pushups

3xMax (scale to get at least 15 but go to failure)

Slingshot Pushups *if you dont have a slingshot, wrap a band around your elbows

2xMax

-BB Curls

3x15

-DB Overhead Extensions

3x15


Afterburner:

Tabata, alternating (8mins):

Lightweight (relative) Barbell Shoulder Press

Assault Bike

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Tuesday, July 6th, ME LOWER:

Jet Fuel:

3x

:15 stations

Hollow hold

Side Plank

Side Plank

-then

20 squats

20 toe touches

-then

stretch


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

White (Power Lift): Banded assisted Deadlift (future deadlifts)

Max 3

1XAMRAP @80%

*Compare to Max 3 June 8th*

Blue (bodybuilder): Deadlift

4x8


GainCity

-Banded KB swing https://youtu.be/PN9dppWJcGQ *video shows overhead, but eye level is fine.

3x20

-DB Bulgarian Split Squats https://youtu.be/rqtw7wx4vKo *dont actually do curls, that was a joke

3x10 (each)

-Leg ext/Curl

3x20 each


Afterburner:

“Bring Sally Up” -https://youtu.be/fc2mZkyb2so

-then immediately (no rest)

500m Row

**Squat when the song says down, stand when the song says up.

Prescribed weight . (135/95) Scale as needed. If you’ve never done it before try it with empty BB.

The song is called “Flower”, by Moby.**

**Look close, you can see me in the back in the video**

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Wednesday, July 7th, Active Rest

Run 1 mile

-then

100 Burpees

-then

STRETCH

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Thursday, July 8th, ME UPPER:

Jet Fuel:

3x

Bear Crawl DnB

Crab Walk DnB

50 Jump Ropes

-then

3x

:20 RIg hang

10 pushups

10 DB Shoulder Press


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

White (power lift): Close Grip Bench

Max 1

1xAMRAP @80%

1xAMRAP @70%

*Compare to max 3 June 17th

Blue (bodybuilder): Close Grip Bench

4x8


GainCity:

-Seated BB Shoulder Press

3x15

-BB Bent Over Row

3x15

3x

-Bandy Tricep extravaganza https://youtu.be/QXR46Eh0Ytk

3xMax


Afterburner:

For Time:

21-18-15-12-9-6-3

Pushups

**10 Pullups, 20 Double unders after every set**

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Friday, July 9th, DE LOWER:

Jet Fuel:

-500m Row

High Knees

Butt Kickers

-Depth Jump to Box Jump https://youtu.be/aIOXVYjHUnk

3x5 (as high as possible)


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

White (powerlift): Squats

5x5 @50%

Deadlift:

4x4 @50%

Blue (bodybuilder): Squat

4x8


GainCity:

-Front Squat

2x15

3x8

**These can also be done on the floor by wedging your feet under anything like a barbell, or having a partner hold your feet. This allows scaling as well, because you can use your arms to get back up**

-100 Situps


Afterburner:

3x AFAP:

50 Wallballs

500m Row

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SABADO GIGANTE:

“Adam Brown”

2 Rounds for time:

24 Deadlifts (295)

24 Box Jumps (24”)

24 Wallballs (20lb, 10ft)

24 Bench Press (195)

24 Box Jumps

24 Wallballs

24 Cleans (145)

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

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