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Sunday, March 14, 2021 -Week 1. More Jacked more Girth.






Sunday, March 14, 2021 -Week 1. More Jacked more Girth

**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, March 15th, 2021

Pre-Flight: Some Girth Differential work today, then a little breathing with chinnups and burpees.


Jet Fuel:

3x

:30 Stations-

Jumping pullup

Pushup

Handstand

Assault Bike

-then

Banded internal/external rotations https://youtu.be/beYztVtwMIM


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

White (powerlift):Bench Press/Floor Press

7x2 @60%

Floor Press

4x10 *Use the same weight across all sets.

Blue (bodybuilder): Incline Bench Press

4x8


GainCity:

4xSuperset

12 Barbell Curls Heavy

Max reps empty barbell

*Load the barbell for 12 heavy curls, then without rest, strip the barbell and perform max reps. Then rest as needed.

4xSuperset

12 DB Rows Heavy

Max reps reverse DB flyes

*Use heavy DB’s for rows, then without rest switch to lightweight DB’s and perform max reps flyes. Then rest as needed. Looking for high reps, 15+


Tricep Pushdowns

3x15


After Burner:

4x

:30 Chinnups

:30 rest

:30 Burpees

:30 rest

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Tuesday, March 16th, 2021

Pre-Flight: Sumo deads followed by some posterior engagement brutality and explosive leg work.


Jet Fuel: 3 min AMRAP:

10 Cal row

10 Air Squats

-then

Pigeon Stretch

Mash Lower Body


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

White (Power Lift):Sumo Deadlift vs Bands

Max 1

1xAMRAP @80%

*Compare to Feb 16th*

Blue (bodybuilder): Sumo deadlift vs Bands

4x8


GainCity:

4x15

DB Single leg deadlift (two db’s, 15 reps each leg)

Barbell Hips thrusts heavy https://youtu.be/Zp26q4BY5HE

Afterburner: OTM x10

15 KB Swing (70/53)

5 High Box Jumps (30/24)

-------------------------------------------

Wednesday, March, 17th 2021

400m Sled Drag

-then

50 burpees (NFT)

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Thursday, March 18th 2021

Pre-Flight: Massive upper body blast then a little oly lifitng work with increasing power snatches and burpees.


Jet Fuel: 3 min running clock:

3 Pushups

3 Empty BB Power Snatch

3 Behind the neck push press

-then

Scorpion Stretch

Mash upper body

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

White (power lift): Push Press

Max 8

2xAMRAP @80%

Blue (bodybuilder): Push Press

4x8


GainCity:

5x10 Superset

DB Bench Press Heavy

Seated Arnold Press

*Use different weighted DB’s, switch without rest between bench and Arnold press. Then rest as needed.

4xSuperset

12 DB Tricep Kickbacks Heavy (both arms at once)

Max Reps Bandy tricep Pushdowns

-then

DB Hammer Curls

3x15


Afterburner:

Death By Power Snatch +Bar over Burpee

For time and max weight.

Starting with #95/65, perform 1 power snatch and add 10lbs, performing one power snatch until failure.

*In between every power snatch, perform 5 bar over burpees.

*Go as fast as proper posture and position will allow.

Score is overall weight and time.

*Scale starting weight as needed to get at least 5 rounds before failure

--------------------------------------------------

Friday, March 19th 2021

Pre-Flight: Dynamic Day. We’re even gonna run.


Jet Fuel:

500m Row

Kneeling Squat Jumps

Lateral jumps agility ladder


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

White (Power Lift): Banded Deadlift/Speed Squats

Banded Deadlift

7x2 @45%

Speed Squats

10x3 @45%

Blue (bodybuilder): Squat

4x8


GainCity:

3x20 Reverse Hypers https://youtu.be/FlMHL2FtbPg

-then

100 Walking lunges


Afterburner:

5 Rounds:

20 Goblet Squats

100m Sprint

-------------------------------------------------

SABADO GIGANTE

Squat! 10rm

Bench Press! 10rm

-then

**The following sequence is repeated 3 times**

3 Rounds AFAP:

2 Squat

2 Bench Press

5 Strict Pullups

4 Squat

4 Bench Press

5 Strict Pullups

6 Squat

6 Bench Press

5 Pullups

**This entire sequence is repeated 3 times**

**Weight used for these squats and push press will be the 10rm weight found previously.

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