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  • Writer's picturePerfPowerTrain

February 24th, 2019 -More Fresherer 2nd week of factory farmed, and pumped full of GMO, non-vegan, f


-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 doesnt want to overdo the sweats, just take the movements and rep counts out of the afterburner and do them like regular sets/reps.

Monday, Feb, 25th 2019

Preflight: Bringing DB’s back into the mix this week, and a barbell complex for the afterburner. Lots of volume, and some good shoulder work.


Front/back/lateral Plank walks

2x8 Shoulder Prehabs


Major Lift: Red: Bench Press

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Jesse Burdick’s DB Fist Fight!

5xMax Reps DB Bench Press

-No less than 15 reps on the first set

2xMax Reps DB Bench Press

@50% of previous weight. Get at least 25 reps

**Same as last week, +5lbs on each DB


BB Drag Rows


Med Ball SItups


Incline Rear Delt Flies/Tris


MC Hammer Curls


AFTERBURNER (optional):

Using the same weight as last week-

For Time:

30 Power Cleans

60 Push Press

**Must be completed in order.


Tuesday, Feb 26th, 2019

Preflight: Heavy ass Box Squat, a potent lunge/broad jump combo, and a sweet squat/bike burner



10 Cal Bike

10 Air Squats

10 Superman (2 count hold)


Hip/Hamstring mobility:

Using the edges of boxes, sit on the edge so the box cuts under the middle of the hamstring, with a KB on top of the thigh. Then switch to a pigeon stretch on the box


Major Lift: Red: Squat

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Box Squat

Max 1

1xAMRAP @80%

**Box height slightly above parallel**

**Compare to 3rm, January 29th




20 DB Walking Lunges (10 each)

10 Broad Jumps



**If you dont have a GHD machine, do this on the floor, band around a rig post)

AfterBurner (optional):

For Time:

10 Rounds

10 Air Squats

5 Cal Bike

**More rounds, less work per round. Meaning the reps should be faster, keeping short transitions**


Wednesday, Feb 27th, 2019

Active Rest Day:



400m run

25 Russian Twists



Thursday, Feb 28th, 2019

Preflight: Bench for a heavy 6, Pullups, Floor press, and a finisher with DB snatch and burpees


-2 mins: Assault bike arms only

-DB Iron Cross Walk

4x 10m→ 10m←

-Weighted Pushups


Major Lift: Red: Shoulder Press

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Bench Press

Max 6


4x6 @90%


-Floor Press

4x5 Heavy

-Seated DB Shoulder Press


-Pullups Superset


Max Reps Strict → Max Reps kipping **Perform as many strict pullups as possible, drop from the bar, then immediately get back on the bar and perform max reps kipping pullups**

**Scale by combining a harder pulling scale with an easier one i.e. Max banded then max ring rows, or max horizontal ring row then max scaled ring row, or Max jumping pullups with negative in 20 seconds then max ring rows, etc.

-Bandy Curls/Pushdowns

100 each

Afterburner (optional):

10 rounds,

5 DB Snatch (each round, begin the set with the opposite arm)

5 Burpees over DB

**Small reps each round, stay fast, stay aggressive, short transitions**

**DO NOT Lose proper posture and position on the DB Snatch. It doesn’t matter if it’s 2 reps or 50, keep back straight, chest up, hips down, and control the DB.


Friday, March 1st, 2019

Preflight: Lotsa deadlifts today and a cool row/sled combo


500m Row

20 Walking reverse lunges

-Leg swings

-Straight leg DB Good morning

(3 count down, 5 count hold)



Major Lift: Red: Deadlift

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Speed/Volume Deadlift

Speed Deadlift:

5x3 @55%


Volume Deadlift:

2x1minute max reps @55%

*rest as needed between sets.

**Up 5% from last week**


-Sumo Goblet Squat

100 in as few sets as possible

-CSR (seal row)

4x12 heavy

Afterburner (optional):


10 Cal Row

20m Backpack Sled RUN, heavy +20lbs → Sub banded sprints

**Rest as needed between sets to maintain all out max effort**

→ In class, coaches in order to fit into the time of class, Run the afterburner as 1min on, 1min off. (20 minutes)

**Similar to last week, but less calories and shorter distance with more weight to promote a more aggressive sprint.

**Backpack sled may be subbed with 30 seconds, banded run in place**



30min AMRAP:

10 Pushups

3 Sandbag Over shoulder

5 Sandbag Zercher Squats

50m Sandbag Carry

**If needed, sub for Sandabgs:

3 Power Clean

5 Front Squats

50m Farmer Carry

**Barbells @bodyweight**

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