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Sunday March 20th 2022 -Week 2 “The majority of your problems can be solved with outward aggression.



Sunday March 20th 2022 -Week 2 “The majority of your problems can be solved with outward aggression.”

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, March 21st, DE UPPER: **A lot of pushups this week. Deal with it.**

Jet Fuel:

2x Dead hang for 30 seconds

5 inch worms

3x15

DB Bench

DB Shoulder press

Band Pull apart

*Stretch


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

White (powerlift): Speed Bench

10x3 @55

5x3 @60%

Shoulder Press

4x4+5lbs (total)

Blue (Bodybuilder): Bench Press

4x8


GainCity:

3x

12 T-bar Rows

12 Hammer Curls

Max reps Slingshot pushups

4x15

DB Front Raise

DB Lateral Raise

*This does not have to be done as a complex today. You should be able to use heavier weights on the upright rows.

Afterburner:

Running Clock:

(12x) :30 on, :30 off, Alternating

Max reps SDHP

Max Reps Push Press

+10lbs from last week

*12 mins total time, 6 mins work time

*Alternate movements for 6 sets each total

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

Tuesday, MARCH 22nd, ME LOWER:

Jet Fuel:

3 minute Jog/Bike/or Row

Calf Stretch

Cone Drills: https://youtu.be/cRowvUOWNVg Follow this sweet video of an Englishman and his most excellent music.

-Stretch


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

White (PowerLift): Sumo Deadlift block pulls

Max 1

1xAMRAP @80%

*Compare to max 3 February 23rd

Blue (bodybuilder): Sumo Deadlift

4x8


GainCity:

3x

100m Reverse sled drag

24 total reps of “3and3” Goblet squats and KB swings

-Perform 4 rounds of 3 goblet squats and 3 KB swings, equalling 24 reps all together. KB cannot be put down during the set

– –

200 Bicycles (ab work)


Afterburner:

8min EMOM, alternating:

Even: 5 max height Jumping Squats, Remainder of minute, walking lunge

Odd: Shuttle Run (5,10), Remainder of minute, walking lunge

*Shuttle run goes 5m forward, then BACK PEDAL back, 10m forward, BACK PEDAL back.

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

Wednesday, MARCH 23rd, Active Rest

Active Rest Day

200 Calorie Bike

*Every 2 mins perform 10 pushups and 10 situps until finished.

*Scale pushups as needed to get 10.

*Pushups and situps should not take over 1 minute. If necessary, scale situps reps also.

Stretch!

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

Thursday, MARCH 24th, ME UPPER:

Jet Fuel:

2x

12 (each) Inverted KB Piston Press https://youtu.be/aVy184Vy4n0

-Tempo 3-0-3-0

20 Reverse Flyes (5 or 10lb plates NOT dbs)

-then

3x

Assault bike 5 cals

5 pushups, 1 wallwalk

Switch back n forth.

-Stretch


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

White (power lift): Bench Press vs Chains

4x6

Blue (bodybuilder): Bench Press

4x8

GainCity:

3xSuperset:

5 Weighted Pullups

Max Reps Dips

3x20+Max

DB Skull Crusher+DB Neutral grip bench


Afterburner:

For Time:

25 Calorie Bike

100 Pushups

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Friday, MARCH 25th, DE LOWER:

Jet Fuel:

400m Run or 500m row

3x

5 Low Box Jumps

10 each Walking Lunges

– – –

2minute squat hold - “Garland Pose” (yoga squat) https://youtu.be/IXpJEqssze8

-Video goes really in depth. Just use it as a guide to get the idea.

-Mash lower body. Pay attention to low back

-Stretch


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

White (powerlift): Speed Deadlift/Speed Squat

Speed Deadlift:

10x1 @55%

5x1 @60%

Speed Squats:

7x2 @65%

Blue (bodybuilder): Squat

4x8


GainCity:

3x

8 Weighted falling kossack squat (each)

12 each Single arm KB suitcase deads https://youtu.be/HwryrdCtrIM

--


Afterburner:

2x

3mins Max Rounds:

6 Reverse Lunges (3 each)

2 Bar over Burpee

*Rest 5 mins between bouts

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SABADO GIGANTE

In as few sets as possible:

100 Deadlift @1.5 bodyweight

**Every Break, 20 Pushups until Finished**

**THIS IS NOT FOR TIME. DO NOT START A CLOCK**

**Don’t mess up form trying to go fast. That is not what this workout is about. Every time you touch the barbell it should be for a max rep set. No strategy or purposeful partitioning of reps.

**You may rest as long as needed between sets.**

**If weight must be scaled, scale to a weight where you can complete at least 12 reps but no more than 20 on the first set. If you can get upwards of 20 reps, the weight is too light. DBAP.

-then

Girth DIfferential

Double Tabata, alternating:

Ring Curls

Dips

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