Sunday, MAY 30th, 2021 -Week 2 “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 31st 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 @55%
5x3 @65%
3x1 @75%
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:
7 Rounds of Supersets:
Max Reps Pullups (kipping allowed)
Max Reps DB Shoulder 2 Overhead same weight as last week.
*Perform max pullups directly into max DB S2O, then rest as needed.
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Tuesday, JUNE 1st, 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): Squat vs Chains
Max 5
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 For Time:
10 Box Jumps
10m Shuttle
10 Sandbag or Dball or DB Snatch
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Wednesday, June 2nd, 2021
Active Rest Day
Bike 10 minutes
50 Squats
50 Pushups
50 walking lunges
50 Situps
Bike 10 minutes
-then
Stretch!!
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Thursday, June 3rd, 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): Pause Bench Press (2 count pause)
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:
10min AMRAP:
10 Ring Pushup
10 SItup
10 Wallball (30/20)
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Friday, June 4th, 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 @60%
3x3 @65%
-and Banded Deadlift
10x1 @60%
GainCity:
100 KB Swings
100 Walking Lunges
Afterburner:
SPRINTS!!
400m Sprint
1 minute DBL KB Swings
200m Sprint
1 minute KB Lunges
100m Sprint
1 minute Burpees
**Straight through, no rest**
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SABADO GIGANTE
50 Strict Pullups
400m Overhead Carry (135/95)
50 Kipping Pullups
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