Sunday, April 18, 2021 -Week 2 “The Iron Never Lies” **SORRY FOR THE LATE POST, TEAM**
**Programming option change. 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, April 19th 2021
Jet Fuel:
Fast hands Drills: https://youtu.be/OnJiVxtXRsc
1x
20 pull aparts
20 DB Shoulder Press
Major, Lift: Red (foundation training): Bench Press (follow the Red Tier training template)
White (powerlift):Volume Bench
3x20 Heavy+5lbs from last week
Blue (bodybuilder): Bench Press
4x8
GainCity:
Shoulder Press
3x12
Tbar Rows https://youtu.be/jpfP2aaXO28
3x20
MC Hammer Curls
4xJacked
DB Kickbacks
4xTan
After Burner:
OTM 10Min
Even: 20 Pushups AND 20 Dips (Very aggressive, scale as needed)
Odd: 10 Cal bike
Scale Pushups and dips accordingly. First scale rep counts down to as low as 8 each. Then scale methods and bump the rep counts back up
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Tuesday, April, 20th, 2021
Jet Fuel:
Tabata alternating (8mins):
Jumping lunge/Shuttle Run(short. Just down and back for 20 seconds)
A bunch a Bandy Hamstring curls and a
Hip Circle Party
Major, Lift: Red (foundation training): Squat (follow the Red Tier training template)
White (Power Lift): Front Squat
Max 1
1xAMRAP @80%
*Compare to max 3, March 23rd
Blue (bodybuilder): Front Squat
4x8
GainCity:
KB Tempo Squat (3,1,1)
3x20
Hip Circle Sled Drag
3x100m
Afterburner:
OTM 6Mins:
Even: 3 Power Clean, 6 Front racked Step ups
Odd: 9 Lateral Bar hops
-Rest 2 mins
1 Min Max reps Power Clean
Rest 1 min
1 Min Max Stepups
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Wednesday, April 21st, 2021
Active Rest Day
3x
Weighted 800m Run
*Vest, or carry Slam ball. Minimum 20lbs
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Thursday, April 22nd, 2021
Jet Fuel: Bike 2mins
3x
5 Pushups
5 (each side)Plank KB pass through/drags https://youtu.be/Eker_fO0bck
5 kb push press each arm
Major, Lift: Red (foundation training): Shoulder Press (follow the Red Tier training template)
White (power lift): Slingshot Bench Press
Max 1
1xAMRAP @80%
*Compare to max 3 March 25th*
Blue (bodybuilder): Incline Bench Press
4x8
GainCity:
Incline DB Bench
3x15
Supine BB Row Complex https://youtu.be/QB1VFrDdYOU
3xTo failure
Tabata alternating (4mins)
Plate Curls/Bus Driver’s
Afterburner:
70 Pullups
**Every Break, 10 cal bike and 20 mtn Climbers**
*This is aggressive. If you dont have the conditioning capacity to do this many reps, scale the numbers in half and work strict, or perform rows
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Friday, April 23rd, 2021
Jet Fuel:
A buncha bandy stuff
Major, Lift: Red (foundation training): Deadlift (follow the Red Tier training template)
White (Power Lift): Pause Squats/Speed Deads
Pause Squats
10x3 @55%
*5 count pause on each rep*
Speedy Deads
7x2 @65%
Blue (bodybuilder): Squats
4x8
GainCity:
Wallsit
3xMax
Goblet reverse Lunges
3x8 (each)
Russian Twists
100
Afterburner:
2000m Row
60 Box Jump
20 Burpee over Rower
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SABADO GIGANTE
Death by Bodyweight Bench Press:
Start a clock and, perform 1 rep of bench press. Every minute, add 1 rep until failure.
*Scale to a weight that will allow for 10ish minutes
-then
Running Clock:
20-18-16-14-12-10-8-6-4-2
Pushups
10-9-8-7-6-5-4-3-2-1
Strict Pullups
*3 Stone or Dball, ground 2 shoulder after every set of pullups. Finish with stones
*Sub stones with bodyweight power clean
**Perform 20 pushups, 10 pullups, 3 stones. Then 18 pushups, 9 pullups, 3 stones etc...
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