Sunday MAY 29TH 2022 -Week 1 “RESET OF TRAINING. We’re back at it.”
A magnum-sized strength and conditioning program, based on powerlifting and sports performance.
**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, MAY 30th, DE UPPER:
Jet Fuel:
Memorial Day.
3x10
Air Squats
Pullups
100m Jog
-then
*Stretch
Major Lift :
MURPH
1 MILE RUN
100 PULLUPS
200 PUSHUPS
300 SQUATS
1 MILE RUN
GainCity:
EAT, DRINK, PAY RESPECT, CELEBRATE.
Afterburner:
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Tuesday, MAY 31ST, ME LOWER:
Jet Fuel:
2x
10 Banded good morning
10 Stepups
-then
6 min EMOM alternating:
10 Lightweight KB deadlift highpulls
10 Box Jumps
*3 rounds of each
-THEN
Mash lower body
Major Lift: Red (foundation training): Squat (follow the Red Tier training template)
White (PowerLift): Deadlift
4x6
1xMax Reps @70% of 6 rep weight
Blue (bodybuilder): Deadlift
4x8
GainCity:
-KB Single arm RDL https://youtu.be/ooA4mOgdbCQ
3x12
-Wtd Pause Single leg glute bridge
3x12 (each)
Afterburner:
100 empty BB walking lunges
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Wednesday, JUNE 1st, Active Rest
Active Rest Day
Every minute for 20 minutes:
5 Burpees
5 situps
-then...STRETCH!
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Thursday, JUNE 2nd, ME UPPER:
Jet Fuel:
Tabata alternating (4 mins total):
Plank
½ Burpee
-then
3xSuperset using Lightweight Plates
8 Lateral Raises
8 Rear delt flyes https://youtu.be/5Ll3fwGjvYA
-Stretch
Major Lift: Red (foundation training): Shoulder Press (follow the Red Tier training template)
White (power lift): Board Press (2 board, 4 board)
2 Board Max 5
4 Board Max 3
-then
1xMax reps @80% of Max 5 weight:
2 reps 2 board, 2 reps 4 board until failure
Blue (bodybuilder): Bench Press
4x8
GainCity:
-Single Arm Sled Row/Pullups https://youtu.be/dep6fbQdQ90
3x50m (each)
10 Pullups (scale as needed no kips)
*Alternate rows and pullups. Perform 50m row down using 1 arm, then 50m row back using the other, then perform 10 pullups. Repeat for 3 sets.
*Use a weight that allows for focus on the back, i.e. it doesn’t require leg drive or opening of the hips in order to row. Work trunk stability. Error on lighter this week.
-Seated Arnold Press https://youtu.be/caWej_FrVTU
3x12
-DB Hammer Curls
3x25
-Single arm DB OH extensions
3x25 (each)
-Bandy curls/pushdowns 100 each
Afterburner:
5 Rounds AFAP
Max Reps Pushups
20m Bear Crawl
10 Situps
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Friday, JUNE 3rd, DE LOWER:
Jet Fuel:
Soon to be relatively famous fast feet drills https://youtu.be/mX00T4uuPtI
-then
2 attempts at
5-10-5 https://youtu.be/kScp4s4kFsY
-then
Mash lower body
Major Lift: Red (foundation training): Deadlift (follow the Red Tier training template)
White (powerlift): Volume Deadlift/Speed Squats
Every 2 minutes, for 5 sets (10 minutes total)
10 Deadlift @45%
2 Speed Squat @55%
*Treat each set as a superset. Go directly from Deads to squats, then rest.
Blue (bodybuilder): Squat
4x8
GainCity:
-Hip Circle Farmer Carry AHAP
3x100m
-Pistols
3x10 each
-Leg Curl/Leg Extension
3x20 (each)
Afterburner:
5x
10 Cal Assault bike SPRINT!
Rest as needed between efforts
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SABADO GIGANTE
@Bodyweight
50m Overhead Walk
10 Squats
50 Overhaed Walk
10 Power Clean
50 Overhaed Walk
10 Floor Press
50 Overhaed Walk
20 Deadlift
50 Overhaed Walk
10 Floor Press
50 Overhaed Walk
10 Power Clean
50 Overhaed Walk
10 Squats
**Use one barbell and the same weight for all lifts, with the exception of deadlifts. If a person has to make their barbell much lighter than bodyweight in order to perform the rest of the movements, then have them add weight to the bar for the deadlifts.
**Workout should take between 20min (fast) to 30 minutes (better because they went heavy)
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