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Sunday, JUNE 20th, 2021 -Week 1 “First week of Summer, make sure those biceps are ready”




Sunday, JUNE 20th, 2021 -Week 1 “First week of Summer, make sure those biceps are ready”

**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, June 21st, DE UPPER:

Jet Fuel:

Rotate the following stations 2x and perform 5 burpees between each station

20 Pushups

20 Band Pull aparts

10 Scapula pullups https://youtu.be/1Csn-6LDQX4


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

White (powerlift): Close-Grip Bench

6x4 @50%

4x4 @60%

3x1 @70%

*Grip closer than usual. Don’t overthink it. The only thing we don’t want is our hands so close together that they interfere with touching our chest. Hands should remain outside shoulders*

Blue: (bodybuilder): Close Grip Bench

4x8


GainCity:

-Kneeling Landmine Press https://youtu.be/_ArzG9qz-yM

4x8 (each)

10x10 seconds

(If necessary, use a box or a low bar and jump to get your chin over the bar. These are not pullups, the work is in holding, not pulling up. Make it as easy as needed to get chin over. If necessary, leave one foot on the floor to support yourself as little as possible.)

10x10 seconds

-Band Bent Over Rows https://youtu.be/PiLuQHq2dS4

4x20

-BB Curls and DB Skull Crushers

4x12


Afterburner:

75 Burpee Pullups

If bar cannot be setup to efficiently move directly from a burpee into a jumping pullup, then sub ring rows and break the reps up into sets of 5. I.e. 5 burpees, 5 ring rows, repeat.

*10min cap*

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Tuesday, June 22nd, ME LOWER:

Jet Fuel:

Hip Circle Assault Bike 3 mins https://youtu.be/sWrCL53PWzs

3x10

Hip Circle Squats https://youtu.be/56XLL4e_6Ds

Empty BB Hip Circle good mornings https://youtu.be/IvhkFa_o5kg (the video shows a band over my shoulders. Instead, put a barbell on your back. Keep the band around your knees)


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

White (Power Lift): Pause Deadlift

Max 3

*1 count pause at knee

1xAMRAP @80%

*Compare to max 5 May 25th

Blue (bodybuilder): Deadlift

4x8


GainCity

-Stiff leg deadlift/Pendlay row Superset https://youtu.be/q53k_02rpGU

3x10 (each)

(Stiff leg is not straight leg. Just keep your hips up higher than usual)

-DB Single arm Low box stepup

3x8 (each leg)

(with a single DB, the focus is on trunk stability. Don’t rotate the hips, keep toes forward and keep back straight.)

-Weighted Cossack Squat https://youtu.be/XMXmm4TWwpA

3x8 (each leg)


Afterburner:

10 mins OTM:

20 Squats

16 Lateral Jumping Lunges https://youtu.be/G5a41Rnm8uA

(if jumping over a target is too much, don’t do it. Just jump as high as you can. If you can’t jump, just do lunges)

*Alternate, 5 sets each*

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Wednesday, June 23rd, Active Rest

6x

400m Run

20 Toes 2 Bar

-then

STRETCH

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Thursday, June 24th, ME UPPER:

Jet Fuel:

20 Cal Bike

3x10

DB Shoulder Press

DB Bench Press

DB Row

:20 Hang Stretch


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

White (power lift): Incline Bench Press

Max 3

1xAMRAP @80%

1xAMRAP @70%

*Compare to max5 May 27th

Blue (bodybuilder): Incline bench

4x8


GainCity:

-DB Supinated Rows https://youtu.be/madfhQGE_vE (Palms up)

4x20

-Arnold Press

4x12

-DB Alternating Curls

3x10 (each)

-Dips

3xMax Reps


Afterburner:

7min MAX Rounds:

10 DB Snatch AHAP

10 Pushups

10 Cal Bike

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Friday, June 25th, DE LOWER:

Jet Fuel:

AFTERBURNER WILL BE DONE FIRST TODAY

Footwork, and banded run drills https://youtu.be/_HBF0z6Nbag (attach your band to a post and perform the runs in place)

-then

10xOTM

2 Burpees + 40yd sprint


Major Lift: Red: Deadlift

-then 2xmax reps @80% of the heaviest set of the day

White (powerlift): Squat

5x3 @45%

Good Morning

4x8 moderate weight

Blue (bodybuilder): Squat

4x8


GainCity:

-Sled Drag

3x100m Heavy

-Leg Curls and Leg Extensions

3x20 each

Afterburner:

FIRST TODAY

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SABADO GIGANTE:

Strongman “McGhee”

US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.


He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.


As written:

30 min AMRAP:

5 Deadlifts (275/185)

13 Pushups

9 Box Jumps (24/20)

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Today’s Version:

30 min AMRAP:

5 Sandbag Deadlifts (150/100)

13 Pushups

9 Sandbag Stepups (150/100

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