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Sunday OCTOBER 10th 2021 -Week 1 “So fresh, So clean”




Sunday OCTOBER 10th 2021 -Week 1 “So fresh, So clean” **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, OCT 11th, DE UPPER:

Jet Fuel:

2x

:30 Handstand hold

Spiderman forward down, backwards, back ​​https://youtu.be/_K7rv_vFOWM

Switch.

-then 3 min running clock:

5 Pushups, 5 burpees

*Stretch


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

White (powerlift): Speed Bench OTM (on the minute)

Board Press

2x15 @55% no board

2x10 @60% 2 board

2x5 @65% 3 board

5x2 @70% 4 board

Blue (Bodybuilder): Board Press

4x8


GainCity:

-3x Max reps pullups, 2x Max reps banded pullups

-3x

-10 Banded “A, T, Y, T, A” - Use 2 light bands attached to a rig. Facing the rig and holding one band in each hand, pull apart and down to make the letter A, then pull apart and down to make the letter T, then Y, then A. Repeat for all 10 reps without stopping.

-10 “Iso hold DB Curls” - Holding one DB in a 90 degree curled position, perform 10 db curls with the other arm. Switch. https://youtu.be/PeFOpD8zWDs

-10 Db Tricep Kickbacks

-10 Supinated DB Bent over row


Afterburner:

5x:

1min on, 1min off

DB Manmakers (pushup, row rt, pushup, row lt, cluster)

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Tuesday, OCT 12th ME LOWER:

Jet Fuel:

3 min running clock:

3 Air Squat

2 Lunges

1 Burpee

-stretch


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

White (Power Lift): Deficit Deadlift

Max 1

1xAMRAP @70%

*Compare to max 3 Sep 14th

Blue (bodybuilder): Deficit Deadlift

4x8


GainCity:

3x

-1 min. banded marches https://youtu.be/kkutsbzzorQ

-100m Hip Circle Sled Drag

-12 DB RDL


Afterburner:

7min Max Rounds:

2 Hang Clean+2 Front Squats AHAP

5 Cal Bike

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Wednesday, OCT 13th, Active Rest

20 minutes: 30 Cal Row

30 Slam Ball

-then

STRETCH!!

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Thursday, OCT 14th, ME UPPER:

Jet Fuel:

3 min Fighter Warmup (run, bike, row, burpee, jump rope or anything to increase heart rate for 3 minutes):

-then

5x:

:10 Pullup chin over bar hold

10 pushups

15 bandy facepulls

-Stretch


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

White (power lift): Shoulder Press

Max 6

-then

Max reps Push Press @max6 weight

Blue (bodybuilder): Push Press

4x8


GainCity:

-Double Tabata (8mins) Alternating, Using a 15lb plate

Russian Twist

Seated Bus Drivers (With scapula engaged, hold the plate straight out in front with hands on either side of the plate, rotate the plate 90 degrees clockwise and 90 degrees counter-clockwise. Repeat).

-4x12 incline prone reverse flyes

-4x12 DB Preacher Curl

-4x12 Skull Crusher


Afterburner:

21-15-9

DB Bench Press

Chest 2 Bar Pullups

Burpees

*Pick a bench press weight that can get the 21 reps done in no more than 2 sets.

*Pullups may be kipped

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Friday, OCT 15th, DE LOWER:

Jet Fuel:

400m Run

3x20

Banded Good morning

Lunges (10 each)

Stretch


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

White (powerlift): Jump Squats 3x10

*Squat to power depth, i.e. about half way to parallel

*Back Racked barbell (high bar) loaded with as much weight as can be performed explosively and safely for 3 sets of 10

Deadlift

10x3 Not touch n go @55%

Blue (bodybuilder): Squat

4x8


GainCity:

-3x100ft Prowler sled push heavy (stay off toes, walk heel to toe)

-3x12 (6each) DB Reverse Lunge

-3x10 High Box Jumps


Afterburner:

Death by UNBROKEN Wallball:

Get as many rounds of the following until failing wallballs

10 Cal Row

UNBROKEN Wallball

5, 10, 15, 20, 25, 30...etc

*Each round has 10 calorie row, and wallballs increase by 5.

*Scale wallballs as 2, 4, 6, 8, 10... etc for people who struggle with wallballs.

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SABADO GIGANTE:

Heavy 5 Bench Press

-then

20 minutes ladder:

2 Bench Press @heavy 5 weight

2, 4, 6, 8, 10, etc… kb goblet Squats and kb swings

*Bench stays 2, squats/swings go up by 2 every round

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