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Sunday SEPTEMBER 19th 2021 -Week 2 “And the Gains shall set you Free”




Sunday SEPTEMBER 19th 2021 -Week 2 “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 20th, DE UPPER:

Jet Fuel:

3 min AMRAP:

5 DB Thruster

5 Jumping Pullups

*Mash Upper body


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

White (powerlift): Tempo Bench

6x4 @55%

4x2 @60%

*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:

7 min Cap!

1-2-3-4-5-6-7-8-9

Thruster (95/65)

Pullups (Strict)

*Workout does not go on forever. Once 9 reps is done, it is finished.

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Tuesday, Sept 21st 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): Box Squat

Max 3

1xAMRAP @80%

*Box height right at parallel*

*Compare to max 5 Aug 24th

Blue (bodybuilder): Box Squat

4x8


GainCity:

3x

20 KB Swings

20 KB Squats

20 KB Lunges

-then

100 Situps


Afterburner:

10 Rounds

5 Box Jumps

2 Cleans (squat) @bodyweight

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Wednesday, September 22nd, Active Rest

5x

20 Cal Bike

20 Burpee

-then

STRETCH!!

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Thursday, September 23rd, 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): Shoulder Press

Max 1

3x1 @85%

1xMax reps @70%

*compare to max 2, Aug 12th

Blue (bodybuilder): Shoulder Press

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:

1 Chinup

2 Cal Bike

2 chinup

4 Cal Bike

3 Chinup

6 cal bike

ect..

Chinups increase by 1, Bike increase by 2 each round

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Friday, September 24th, 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 @60%

6x3 @65%

*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:

4x

250m Row

5 Clean and Jerk +5lbs from last week

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SABADO GIGANTE:

**A week behind but still relevant**

Sept 11th 2001

Commemorative Sabado Gigante:

“2 Towers”

In Partners

4 Rounds (4 planes hijacked):

110m Buddy Carry (each teammate goes 110m) (each tower had 110 floors)

9 Rope Climb (each, I go, you go)

11 DB Manmaker (each, I go, you go)

2001m Row (total, partner not rowing must hold a plank. Switch anytime)

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