Sunday, MAY 23, 2021 -Week 1 “New Cyclone of Gains comin straight at your face”
**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, May 24th 2021
Jet Fuel:
3x
20 wallballs
10 empty BB Behind the Neck push press
10 Pushups
-then
Mash
Major, Lift: Red (foundation training): Bench Press (follow the Red Tier training template)
White (powerlift): Speed Bench
8x3 @50%
5x3 @60%
3x1 @70%
Blue (bodybuilder): Incline DB Bench
4x8
GainCity:
3x15 DB Floor Press
2xReverse Tabata Pushup (10 seconds work, 20 seconds rest)
Perform the following ab work in between the 2 full 4 minute Tabata sets.
3x20 GHD or weighted situps
3xSuperset:
12 alternating DB curls
20 Cable curls (sub max reps banded)
3xSuperset:
12 DB Skull crusher
20 Cable pushdowns (sub max reps bandy pushdowns)
After Burner:
50 DB Shoulder 2 Overhead @60% Bodyweight (total)
*Every break, 7 Pullups. Kipping allowed.
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Tuesday, May 25th, 2021
Jet Fuel:
400m Run!!
Samson Stretch
Cossack Stretch
Toy Soldier Stretch
2x200m Fast, not necessarily a sprint, about 80%
-Mash
Major, Lift: Red (foundation training): Squat (follow the Red Tier training template)
White (Power Lift): Pause Deadlift
Max 5
*1 count pause at knee
1xAMRAP @80%
Blue (bodybuilder): Deadlift
4x8
GainCity:
3x15
DB Front Squat
DB Single leg deadlift
2x
1 minute Farmer Carry AHAP, NO DROPS!
Afterburner:
10 Rounds:
10 Sec Fast Feet
10m Broad Jump
10m Sprint
3 Sandbag over shoulder
-On the last round, finish with 2 minutes of max reps Sandbag
Rest 2:1
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Wednesday, May 26th, 2021
Active Rest Day
Row 5k
-then
Stretch!!
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Thursday, May 27h, 2021
Jet Fuel:
In partners, 3x:
1 partner holds handstand while other partner does 10 pushups.
Then, “I go, you go” burpees for 1 minute.
-then
Mash
Major, Lift: Red (foundation training): Shoulder Press (follow the Red Tier training template)
White (power lift): Incline Bench Press
Max 5
1xAMRAP @80%
1xAMRAP @70%
Blue (bodybuilder): DB Bench Press
4x8
GainCity:
3x10
Shoulder Press
4x
20 T-Bar Rows
20 Reverse Delt Raises (insert Video)
BicepsXjacked
TricepsXtan
Afterburner:
21-18-15-12-9-6-3
Ring Pushup
*15 Situps Between Rounds, finish with situps.
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Friday, May 28th, 2021
Jet Fuel:
6xOTM
20 Cal Row
15 Burpee
*Alternate minutes, 3 rounds each
-then
Stretch
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Front Squat
2 Count Pause in bottom
5x5 @55%
3x3 @60%
-and Banded Deadlift
10x1 @60%
GainCity:
100 KB Swings
100 Walking Lunges
Afterburner:
SPRINTS!!
400m Trial
2x200m Trial
4x100m Trial
Rest as needed between efforts
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SABADO GIGANTE
...It’s about to get nuts…
Courtesy of Rob Orlando and Hybrid Athletics:
"Hybrid 50"
50 reps at each station. You must complete the workout in this order and you cannot advance your station until you've completed all 50 reps.
50 bench press @ body weight
50 squats @ body weight
50 deadlifts @ 1.5X body weight
50 push jerks @ body weight
50 hang power cleans @ body weight
60 minute cap
**Scale as needed, this one is rough!
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