Sunday JUNE 5TH 2022 -Week 1 “HISTORY IS WRITTEN BY THE WINNERS”
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, JUNE 6th, DE UPPER:
Jet Fuel:
3x
10 Scapula Pull ups https://youtu.be/1Csn-6LDQX4
10 DB Bench
10 DB Shoulder Press
20 Band Pull aparts
-then
Mash
Major Lift :
Red: Bench Press (follow the Red Tier training template)
White (powerlift): Bench Press
OTM
5x3 @60%
-then
2xMax Reps @60%
Blue (Bodybuilder): Bench Press 4x8
GainCity:
-Banded Tempo Pushups https://youtu.be/QcoJ7vGZl1I
3x10 (3-5-3-0 meaning 3 seconds down, 5 second hold, 3 second up, 0 = dont hold at the top, go right back into the next rep)
-Inverted KB, Tempo Piston Press https://youtu.be/aVy184Vy4n0
3x16 (8 each) (3-0-3-0 meaning 3 count down, no pause, 3 count up, no pause)
-Straight Bar Curls
3x15
-DB Kickbacks https://youtu.be/RXQ9qcCFGno
3x15 (each)
Afterburner:
5 Rounds
:30 Assault Bike
:30 Push Press (95/65)
*Weight on Push Press should be unbroken
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Tuesday, JUNE 7TH, ME LOWER:
Jet Fuel:
-Shuttle Jog
*Jog shuttles to get warm
-High Knee Skip Drills/Broad Jumps https://youtu.be/ghsjivSm8no
-STRETCH
-Depth Jump → Max height box jump https://youtu.be/aIOXVYjHUnk
*Set up boxes and work depth jumps from one box, land in athletic stance, then max height box jump.
-
MASH
Major Lift: Red (foundation training): Squat (follow the Red Tier training template)
White (PowerLift): Box Squat
Max 1
1xMax reps @80%
*Compare to max 3 APRIL 26th
Blue (bodybuilder): Squat
4x8
GainCity:
-DB Bulgarian Split Squats https://youtu.be/cd6h6mdEMXk
5x6
*each, 12 total
*3-3-0-0 = 3 count down, 3 count hold, fast up, no hold at top
*Perform all 6 reps on one leg, then switch
Tempo Dimmel Deadlift https://youtu.be/MOqeGjAzsOw
3x:30
*Dimmel deadlift starts at the top and stops at knee caps
*3-0-3-0 = 3 count down, 3 count up. Constant movement
*Use a challenging weight but that can be maintained for :30 with good posture/position
Afterburner:
10 Rounds
5 DB Hang Power Clean AHAP
10 Toes 2 Bar
*T2B is very aggressive. Scale reps then ROM as needed
*Goal, under 7 minutes
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Wednesday, JUNE 8TH, Active Rest
Active Rest Day
4x
5min run
1 min burpees
4 minutes rest
*This workout is performed on a running clock and will take 36 minutes to complete
-then...STRETCH!
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Thursday, JUNE 9TH, ME UPPER:
Jet Fuel:
1 min burpees
3x
10m Single arm overhead KB walk (down rt, back lt)
10 hard ring rows
-then
Mash upper body
Major Lift: Red (foundation training): Shoulder Press (follow the Red Tier training template)
White (power lift): Bench Press vs Chains
Max 6
2xMax Reps @80%
Blue (bodybuilder): DB Bench Press
4x8
GainCity:
-Chin Holds (:10) https://youtu.be/FDwbHBVqhkU
3x5
*Hold chin over the bar for 10 seconds, rest and repeat for 5 reps, for 3 sets
-Single Arm DB Row (3-0-0-3 = 3 count down, no pause, up fast, 3 count hold at top)
-3x21’s https://youtu.be/NTWVwFcAzLo
DB Bicep Curls (7 start to half, 7 half to finish, 7 full rom)
-Weighted bench dips https://youtu.be/TN_ISD6jkcE
3x15
Afterburner:
10-8-6-4-2
Pullups (kip ok)
*10 Calorie bike after each set, finish with bike
**If a person is really good at pullups and can do more reps unbroken, up the rep count to 25-20-15-10-5
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Friday, JUNE 10th, DE LOWER:
Jet Fuel:
50 Jumping Jacks
20 Walking Lunges
Couch Stretch
Butterfly DB Hip Distractions https://youtu.be/JilXDq8vJqo
20 Banded Good morning
-
MASH
Major Lift: Red (foundation training): Deadlift (follow the Red Tier training template)
White (powerlift): Squat/Deadlift
Pause Squat
10x3 @50% (First 2 reps, 2 count pause, last rep, fast!)
Deadlift
10x1 @60%
Blue (bodybuilder): Deadlift
4x8
GainCity:
-Wall Sit https://youtu.be/6PXbtVaklrk
3x1 minute
*Add weight if able
*Keep back and shoulders against the wall
*stay below parallel and keep in a proper squat stance
-DB Cossack Squat/knee raise https://youtu.be/k3COdsxxM20
3x8 (each)
Afterburner:
3 Rounds:
250m Row
10 Power Clean @bodyweight
*Does not need to be touchngo at all. Singles are fine, but the weight should never be stared at. It should be able to be picked right back up again. Scale accordingly.
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SABADO GIGANTE
@Bodyweight
50m Overhead Walk
10 Squats
50 Overhaed Walk
10 Power Clean
50 Overhaed Walk
10 Floor Press
50 Overhaed Walk
20 Deadlift
50 Overhaed Walk
10 Floor Press
50 Overhaed Walk
10 Power Clean
50 Overhaed Walk
10 Squats
**Use one barbell and the same weight for all lifts, with the exception of deadlifts. If a person has to make their barbell much lighter than bodyweight in order to perform the rest of the movements, then have them add weight to the bar for the deadlifts.
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