Sunday OCTOBER 31st 2021 -Week 2 “Juicy. Delicious. Girth Differential.”
**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, NOV 1st, DE UPPER:
Jet Fuel:
2 minute running clock:
1 Burpee
3 Pushups
6 Mtn Climbers
-then
20 band pull aparts
10 Scapular pullups (1 count hold at top) https://youtu.be/wtzkz3pOjyE
*Stretch
Major Lift : Red (foundation training): Bench Press (follow the Red Tier training template)
White (powerlift): Speed Bench Press
10x3 @55%
5x3 @65%
*Reps are allowed to move as fast as form allows. If a person has good position, they can move the bar down fast and up fast. However a lot of people will have trouble maintaining tension when they attempt to lower the bar quickly. In that case, lower the bar under control and drive the bar back up as fast as possible.
Blue (Bodybuilder): Bench Press
4x8
GainCity:
3x
10 DB Incline press
6 Chinup 3 count negatives
Double Tabata (8mins) alternating
Ring Curls
Sphinx https://youtu.be/RByr8K7ZlWw (advance to :45)
Bandy Curls/Tricep pushdowns X Jacked
Afterburner:
0TMx10 (on the minute, 10 times)
12 BB Push Press +5lbs from last week
20 Pushups
-then Immediately
100 Double Unders
------------------------------------------------
Tuesday, NOV 2nd ME LOWER:
Jet Fuel:
Fighter Warmup (3 mins run/bike/row/burpee/jump rope, whatever)
-then
Ankle mobility
50 Hops down the gym floor (small hops)
COD (Change of Direction Drills)
In our warmup today we’re working change of direction drills. These drills are meant to help reinforce good athletic position when having to make quick decisions. Keep neutral head position, hips low, fast hands/arms and feet forward.
-stretch
Major Lift: Red (foundation training): Squat (follow the Red Tier training template)
White (Power Lift): Close-Stance High bar squat
Max 4
*Compare to max 6, October 5th
Blue (bodybuilder): Close-Stance high bar squat
4x8
GainCity:
4x
12 DB Stepups
12 Pistol (each) (one legged squat)
12 Side plank Abductors (raise top leg as high as possible with toes pointed down toward the floor) https://youtu.be/ZR84WQVhdIE
:20 Side plank adductor hold https://youtu.be/ANaBs58yD24
Afterburner:
10 Rounds:
5 Lateral Box Jump over https://youtu.be/2HFWJkwjSRo
50m Sprint
*1min rest between rounds
*Perform these facing perpendicular to the running lane, so a 90 degree turn is required after the last box jump, going into the sprint. The first rep of the jump should start on the away side from the running lane so you finish on the running lane side. Face the opposite direction every round. Make the box as short as needed so you can clear the object, even if it’s just a DB on the ground.
--------------------------------------------------
Wednesday, NOV 3rd, Active Rest
2k Row
Rest 5 minutes
1k Row
Rest 3 minutes
500m Sprint
-then
STRETCH!!
-------------------------------------------------
Thursday, Nov 4th, ME UPPER:
Jet Fuel:
Bear Crawl (forward/backward/left/right), Crab walk (forward/backward/left/right), InchWorm (forward/backward), Spiderman (forward/backward)
-then
20 Bandy-
Facepulls
Pull aparts
Upright rows
Presses
-Stretch
Major Lift: Red (foundation training): Shoulder Press (follow the Red Tier training template)
White (power lift): 2 Push Press + 1 Power Jerk
MAX complex
Blue (bodybuilder): Push Press
4x8
GainCity:
3x
Max Pushups
12 Pendlay Rows
4x
12 DB Reverse Flyes
12 Straight Bar Curls
12 Skull Crusher
Afterburner:
1 min max reps HSPU
Rest 2 minutes
5 min AMRAP:
5 SDHP +10lbs from last week
10 HSPU
Rest 2 minutes
1 min max reps SDHP
**Scale HSPU to negatives, then to seated DB presses
--------------------------------------------------
Friday, NOV 5th, DE LOWER:
Jet Fuel:
Run 400m -or- 500m row
Deadbugs/Star fishes https://youtu.be/d8AIMOil7wM
-Stretch
Major Lift: Red: foundation training): Deadlift (follow the Red Tier training template)
White (powerlift): Squats/Deadlifts
2 Sets:
1 minute max reps Squat @55%
1 minute max reps Deadlift @55%
2 sets:
30 seconds max reps Squat @60%
30 seconds max reps Deadlift @60%
1 set:
15 seconds max reps Squat @65%
15 seconds max reps Deadlift @65%
Blue (bodybuilder): Deadlift
4x8
GainCity:
100 Situps
3x
100m Farmer Carry Hip Circle Sled Drag (attach a sled strap to your belt, wear a hip circle, and carry DBs or KBs)
20 Leg ext/Leg curl
Afterburner:
7min MAX ROUNDS:
3 DB Weighted Jumps
6 DB Walking Lunges
9 Cal Row
------------------------------------------------
SABADO GIGANTE:
5 min AMRAP:
10 KB Swings
100ft Overhead carry (alternate arms)
(think of this as part of the warmup)
-then
21 min EMOM
1st minute: 5 Deadlifts @2xbodyweight
2nd minute: 1 set Max Reps Pushups (scale to get at least 15)
3rd minute: Max Reps Pullups in :30
-then
Partition in any way:
100 DB Curls
100 Banded Tricep Push Downs
100 DB Shoulder Press
-------------------------------------------------
Comments