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Sunday SEPTEMBER 12th 2021 -Week 1 “And the Gains shall set you Free”

Updated: Sep 19, 2021



Sunday SEPTEMBER 12th 2021 -Week 1 “And the Gains shall set you Free” **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, SEPT 13th, DE UPPER:

Jet Fuel:

3 min AMRAP:

5 DB Thruster

5 Jumping Pullups

*stretch


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

White (powerlift): Tempo Bench

6x4 @50%

4x2 @55%

*3 count down. 1 count pause at chest. Up Fast!

Blue (Bodybuilder): Tempo Bench Press

4x8


GainCity:

3x

12 Seated single arm db press (each)

12 Chest Supported Rows

25 Bandy Curls

25 Bandy Pushdowns


Afterburner:

3 Rounds AFAP:

3 Thruster AHAP

6 Front rack lunges

3 Thruster

6 Bar over Burpees

*Performed as a complex i.e. the bar may not touch the ground except for the burpees.

------------------------------------------------

Tuesday, Sept 14th ME LOWER:

Jet Fuel:

10 Step-ups

10 box jumps

5 box jump overs

5 Burpee box jump overs

-stretch


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

White (Power Lift): Deficit Deadlift

Max 3

1xAMRAP @80%

*Compare to max 5 Aug 17th

Blue (bodybuilder): Deficit Deadlift

4x8


GainCity:

3x

20 KB Swings

20 KB Squats

20 KB Lunges

-then

100 Situps


Afterburner:

8min Max Rounds:

15 Box Jump (24/20)

7 DB Cleans (squat) (50/35)

--------------------------------------------------

Wednesday, September 15th, Active Rest

6x

400m Run

20 walking lunges

20 Pushup

-then

STRETCH!!

-------------------------------------------------

Thursday, September 16th, ME UPPER:

Jet Fuel:

3x

10- Med ball burpee chest wall throws

10- Ring Rows

-then

Stretch


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

White (power lift): Bench Press vs Chains

Max 5

2xAMRAP@80%

*dudes: 2 chains each side, Chicks 1 chain each side

Blue (bodybuilder): Bench Press vs Chains

4x8


GainCity:

Ring Rows

3xMax

-Supinated BB Rows

3x12

-Pushups

3xMax

-Banded DB Curls

3x15

-Weighted Dips (weighted to max around 10-12 reps)

3xmax


Afterburner:

10min AMRAP:

3 Strict chinup

5 cal Assault bike

5 Kipping pullup

10 cal Assault bike legs and arms

--------------------------------------------------

Friday, September 17th, DE LOWER:

Jet Fuel:

3x

20 seconds mtn climber

20 seconds burpee

-then

2 minute running Clock:

*with empty BB

3 Deadlift

3 Front Squat

3 Push Press

-then

Stretch


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

White (powerlift): Deadlift/Squat

Deadlift

6x3 @55%

6x3 @60%

*In between every set perform 15 sec max reps Squat @.75 bodyweight

Blue (bodybuilder): Squats

4x8


GainCity:

-Load a drag sled, wear a hip circle, and hold 2 DB’s.

3x100m

-Single Leg DB Deadlift

3x10each


Afterburner:

1k Sprint Row

-then Immediately

1 minute Max Reps Thrusters (135/95)

*Clock does not stop from row to clean and jerk

*Scored as two separate metcons (row time and Thrusters)

------------------------------------------------

SABADO GIGANTE:

“Furious 50”

50 Bench Press @bodyweight

50 Squat @1.5 bodyweight

50 Tire Flips AHAP or (25) 25m prowler push ahap

*Every re-rack of the barbell, either bench press or squats, perform 2 muscle-ups. No muscle-ups during tire flips.

*scale muscle ups to 4 strict pullups, or jumping

*Must be completed in order, no advancing each station until all 50 reps of the previous station are complete.

-then

4-5 Sets of 8-12

DB Curls

DB Pullovers





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