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Sunday OCTOBER 3rd 2021 -Week 2 “Turns out, there can be 2. This is the 2nd one.”

Sunday OCTOBER 3rd 2021 -Week 2 “Turns out, there can be 2. This is the 2nd one.” **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 4th, DE UPPER:

Jet Fuel:


200m Run

1min Max Burpees

Rest 1 min

*Mash Upper Body

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

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

5x5 @50%

5x5 @60%

3x3 @65%

3x1 @70%

Blue (Bodybuilder): Bench Press




10(each) Seated upright DB Piston Press

12 T-bar rows

15 Hammer Curls

30 Seconds Max reps Weighted Bench Dips (place weight on thighs)

**Do bench dips whether you can do regular dips or not. This is for the change in tricep targeting**


Athletic burpee+pushup

Burpees are Athletic burpees plus a strict pushup off of the floor. There should be an athletic foundation when jumping and landing. No feet on toes, or feet close together. Universal athletic position needs to be enforced. Feet outside shoulders, toes straight ahead, hips back, weight in midfoot, leaning forward, tension in hamstrings, hands up in front and head and eyes straight forward. This athletic position must be found before jumping and find it again before going back down to the floor for the next rep. Keep heads up and see what is in front. Each jump needs to be a max height jump. Work on recruitment patterns.

2 (3) minute AMRAPS:

3 Bar Muscle ups

5 Athletic burpees+pushup (read above for burpee explanation)


2 (2) minute AMRAP:

1 Bar muscle up

3 Athletic burpees+pushup

**Rest 2 minutes between every round

**MU scaling options:

  1. Pullups - each round will begin with strict pullups. When those give out, they may revert to kipping.

  2. Banded Pullups - No kipping at all.

  3. Ring Rows


Tuesday, OCT 5th ME LOWER:

Jet Fuel:

500m row, or 20 cal assault bike -then

Set up an agility course with cones. Shuttle through using change of direction. Side shuffle, back pedal and jump at certain points or intervals.


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

White (Power Lift): Close-Stance High bar squat

Max 6

*Compare to max 8, September 7th

Blue (bodybuilder): Close-Stance high bar squat




10 Snatch Grip Deadlift

1min Weighted Plank AHAP (place weight on your back)

12 (each) DB Single hand Weighted stepups


Running Clock:

40 Goblet Squats AHAP

100m Sprint!

20 Goblet Squats AHAP

200m Sprint!

10 Goblet Squats AHAP

400m Sprint!

**Same as last week...In reverse order**


Wednesday, OCT 6th, Active Rest

Active Rest Day

20 minutes Running Clock:

20 Air Squats

20 Pushups

20 Cal Row




Thursday, OCT 7th, ME UPPER:

Jet Fuel:

Plank 30 seconds

10 assault bike cals

Plank 30 seconds

Bear crawl down n back

Plank 30 seconds

Crab walk down n back


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

White (power lift): Bench Press

Max 6

2x6 @90% of 6

*Comare to max 8 Sept 9th

Blue (bodybuilder): Bench Press




20 Banded straight arm pulldowns

20 bandy curls

20 bandy tricep pushdowns

20 bandy pull aparts


50 cal Assault bike

-rest 3 mins

5 Rounds:

20 Pushups

5 Power Snatch (@.5 bodyweight)

-rest 3 mins

1 min Max Calorie Assault Bike


Friday, OCT 8th, DE LOWER:

Jet Fuel:

Soon to be relatively famous fast feet warmup drills



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

White (powerlift): 14 min EMOM:

Even: 3 Squats @55%

Odd: 3 Deadlift @55%

Blue (bodybuilder): Deadlifts




20 Banded Good Morning

20 bandy Leg extension

20 bandy leg curl

20 bandy squats (place band over your shoulders, behind your head. Stand on the band with both feet. Squat.)


7 min max rounds:

5 Double KB swing

5 high box jumps

-then Immediately into

100m Farmer Carry Walking lunge (same kb’s as workout)



There is no question, today is a nut up or shutup kind of day. It’s going to take brass balls.

Find 2 rep max Thruster (racks allowed)


Using 70% of 2rm thruster:

400m front rack carry

**Every drop of the bar = 20 air squats

**Every 50m perform 5 thrusters.


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