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Sunday MAY 1st 2022 -Week 2 “Pretend you’re in a lumber yard. Go balls out”



Sunday MAY 1st 2022 -Week 2 “Pretend you’re in a lumber yard. Go balls out”

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, MAY 2nd, DE UPPER:

Jet Fuel:

3x

10 cal bike

10 Pushups

20 band pull aparts https://youtu.be/4lGB6YWuwlA

-then

4mins:

:10 work, :20 rest

Plyometric Pushups

*Stretch


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

White (powerlift): Tempo/Speed Bench

5x4 @45% -First 2 reps 3 count lower, last 2 reps, fast

5x4 @55% -First 2 reps 3 count lower, last 2 reps, fast

5x2 @65% -First rep 3 count lower, last rep, fast

-then

Shoulder Press

3x5+5lbs

Blue (Bodybuilder): Bench Press 4x8


GainCity:

3xSuperset:

12 T-Bar rows AHAP https://youtu.be/jpfP2aaXO28 (use a towel or straps if you dont have a tbar handle)

20 (each) SIngle arm DB row


10 DB Front Raise

10 DB Lat Raise

Max reps DB Shoulder press


3xSuperset:

15 BB Curls

30 Banded pushdowns https://youtu.be/llCOtaJIzNw


**In any superset, perform all the exercises in succession without rest. Once a complete set is finished, rest as needed before starting another set.

Afterburner:

For Time:

10-8-6-4-2

Pullups

*6 DB Snatch and 15 Situps after every set of Pullups

*Pullups are strict

*Pullups ans snatch change places this week

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Tuesday, MAY 3rd, ME LOWER:

Jet Fuel:

500m Row

2x

1min plank hold

20 walking lunges

-then

Mash hips

-Stretch


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

White (PowerLift): Deadlift

Max 4

1xMax @80%

*Compare to Max 6 April 5th*

Blue (bodybuilder): Deadlift

4x8




GainCity:

3x100m Sled Drag

3x15 GHR

3x20 GHD situps

*Scale to regular situps if needed.


Afterburner:

2:1 Rest/Work i.e. rest twice as long as the round

5 Rounds:

5 cal bike

5 box jumps

**Needs to be aggressive!**

**Do not just sit and coast**

**Box height is dependent on individual ability to jump without rebending knees .

**Focus here is on aggressive biking (less than 12 seconds is the goal). Then aggressive jumps working on full extension and not having to rebend the knees to land on the box**

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

Wednesday, May 4th, Active Rest

30 MIn clock:

3x

Run or Row 5 mins

Bike 5 mins


-then...STRETCH!

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Thursday, May 5th, ME UPPER:

Jet Fuel:

1min Jump Rope

-then

3x

-25ft forward down, backwards back, weighted bear crawl (plate on their back) https://youtu.be/aK2nH379xG0 https://youtu.be/02s3TuY6Mps

*The point of this is more about positioning than the amount of weight. Keep your hips and back flat and make small steps with your hands and feet. The idea is to keep the plate flat.

-10 Pushups at each end

-then

Mash upper body

-Stretch


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

White (power lift): Bench Press

6x4

1xMax reps at 80%

**Remember (6x4) means the weight is the same across all 4 sets.

Blue (bodybuilder): Shoulder Press

4x8


GainCity:

3x

15 Incline DB Bench AHAP

Max Time Handstand hold or DB OH hold

1 min Bandy Rows

---

100 Bandy Curls

100 Bandy Pushdowns


Afterburner:

Get as far as possible in 7mins:

10-20-30-40-50-....infinity

Double Unders

5-10-15-20-25-....inifnity

Pushups

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

Friday, May 6th, DE LOWER:

Jet Fuel:

400m Run/500m row

Barbell warmup:

3x

5 Deadlifts

5 high pulls

5 Front Squats

5 Push Press

5 Back Squats

-then

Mash lower body

-Stretch


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

White (powerlift): 10 min EMOM:

3 Speedy Squats @50%

1 Speedy Deadlift @65%

*in the same minute

Blue (bodybuilder): Deadlift

4x8


GainCity:

3x

100m Hip Circle Sled Drag Farmer Carry https://youtu.be/KMqztRQ1bHs

*Drag a sled while wearing a hip circle and carrying heavy db’s

*This is easiest performed by wearing a belt and attaching the sled straps to the belt

3x20

Reverse hypers

GHD Situps


Afterburner:

10 min EMOM:

First minute:

200m Row

Second minute:

3 burpee over rower

3 Power Clean @bodyweight or DB power Clean (heavy)

**Last week became an emom this week. Gotta push that row and stay fast on the burpees!

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SABADO GIGANTE

EMOM, Alternating:

Death By Squat @bodyweight, Overhead hold @bodyweight:

1, 2, 3, 4, 5, etc… Squat

:30 Overhead hold

-On the first minute, squat, starting with 1 rep and perform an additional rep every minute until failure.

-On the next minute, get the bar overhead any way and hold for 30 seconds.

**Scale weight to something that is manageable for at least 10ish minutes, not more than 20 mins.

**If a person is limited more by getting the weight overhead, do not decrease the weight of the squat. Have them hold a handstand instead, to preserve the heavy weight on the squat**

-then

Girth Differential:

3x

12 BB Drag Rows AHAP -https://youtu.be/SUrcyZIGEqE

12 DB Reverse Flyes

25 Banded Face pulls


3x

15 DB Alternating Curls

15 DB Skull Crushers

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