Sunday March 13th 2022 -Week 1 “The majority of your problems can be solved with outward aggression.”
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, March 14th, DE UPPER:
Jet Fuel:
2x Dead hang for 30 seconds
5 inch worms
Shoulder Prehab https://youtu.be/3fN8bq9GJ5c
3x15
DB Bench
DB Shoulder press
Band Pull apart
*Stretch
Major Lift : Red: Bench Press (follow the Red Tier training template)
White (powerlift): Speed Bench
10x3 @45
5x3 @50%
Shoulder Press
4x4
Blue (Bodybuilder): Bench Press
4x8
GainCity:
3x
12 T-bar Rows
12 Hammer Curls
Max reps Slingshot pushups
4x15
DB Upright Rows https://youtu.be/jELbn2bPuwk
DB Front Raise
DB Lateral Raise
*This does not have to be done as a complex today. You should be able to use heavier weights on the upright rows.
Afterburner:
3x
2 min AMRAP: 10 SDHP
10 Push Press
*2min Rest Btw rounds
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Tuesday, MARCH 15th, ME LOWER:
Jet Fuel:
3 minute Jog/Bike/or Row
Calf Stretch
Cone Drills: https://youtu.be/cRowvUOWNVg Follow this sweet video of an Englishman and his most excellent music.
-Stretch
Major Lift: Red (foundation training): Squat (follow the Red Tier training template)
White (PowerLift): Box Squat
Max 5
Blue (bodybuilder): Squat
4x8
GainCity:
3x
100m Reverse sled drag
24 total reps of “3and3” Goblet squats and KB swings
-Perform 4 rounds of 3 goblet squats and 3 KB swings, equalling 24 reps all together. KB cannot be put down during the set
– –
200 Bicycles (ab work)
Afterburner:
8xEvery 2min
5 Max Height Jumping Squats
Shuttle Run (5,10,5)
**Rest as needed between efforts**
**Shuttle run goes 5m forward, then BACK PEDAL back, 10m forward, BACK PEDAL back, 5m forward, BACK PEDAL BACK.
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Wednesday, MARCH 16th, Active Rest
Active Rest Day
30mins:
500m row, 20 Situps
Stretch!
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Thursday, MARCH 17th, ME UPPER:
Jet Fuel:
2x
12 (each) Inverted KB Piston Press https://youtu.be/aVy184Vy4n0
-Tempo 3-0-3-0
20 Reverse Flyes (5 or 10lb plates NOT dbs)
-then
3x
Assault bike 5 cals
5 pushups, 1 wallwalk
Switch back n forth.
-Stretch
Major Lift: Red (foundation training): Shoulder Press (follow the Red Tier training template)
White (power lift): Spoto Press
Max 5
1xAMRAP @80%
Blue (bodybuilder): Spoto Press
4x8
GainCity:
3xSuperset:
5 Weighted Pullups
Max Reps Dips
3x20+Max
DB Skull Crusher+DB Neutral grip bench
Afterburner:
10 min EMOM:
5 cal assault bike AFAP
20 pushups
*Alternate minutes, 5 sets each. Scale as needed
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Friday, MARCH 18th, DE LOWER:
Jet Fuel:
400m Run or 500m row
3x
5 Low Box Jumps
10 each Walking Lunges
– – –
2minute squat hold - “Garland Pose” (yoga squat) https://youtu.be/IXpJEqssze8
-Video goes really in depth. Just use it as a guide to get the idea.
-Mash lower body. Pay attention to low back
-Stretch
Major Lift: Red (foundation training): Deadlift (follow the Red Tier training template)
White (powerlift): Speed Deadlift/Speed Squat
Speed Deadlift:
10x1 @45%
5x1 @50%
Speed Squats:
7x2 @55%
Blue (bodybuilder): Deadlift
4x8
GainCity:
3x
8 Weighted falling kossack squat (each)
12 each Single arm KB suitcase deads https://youtu.be/HwryrdCtrIM
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Afterburner:
7x
20 seconds on, 40 seconds off
“Straight leg” Box Jumps
Suitcase Walking Lunges
*Spend 20 seconds at each movement, then rest 40 seconds and switch. Do it 7x, totalling 14 minutes.
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SABADO GIGANTE
7 Rounds one minute stations:
Max Bench Press @bw
Rest
Max Chin-ups
Rest
15 Second Max Cal Assault Bike
Rest
*Spend 1 min at each movement and alternate through in order for 7 rounds each, with one minute rest between. Yes it’s a strict chin-up. Remember, chin-up is palms facing up (supine) grip. You will get 1min, 45seconds rest between Bike and bench press.
-then
Girth Differential:
100 Bandy Curls
100 Bandy Pushdowns
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