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  • Writer's picturePerfPowerTrain

June 30th 2019 **Update- Sorry for the late post, I am in the mountains and finding a way to upload


-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, July 1st, DE UPPER:

Jet Fuel:


1 partner always performs 5 burpees

-the other stations rotate through:


Band Pull aparts

Major Lift : Red: Bench Press

Wht/Blu: Close-Grip Bench

6x4 @55%

4x4 @65%

3x1 @75%

*Grip closer than usual. Don’t overthink it. The only thing we don’t want is our hands so close together that they interfere with touching our chest. Hands should remain outside shoulders*


-Kneeling Landmine Press

4x8 (each)

10x10 seconds

(If necessary, use a box or a low bar and jump to get your chin over the bar. These are not pullups, the work is in holding, not pulling up. Make it as easy as needed to get chin over. If necessary, leave one foot on the floor to support yourself as little as possible.)

10x10 seconds

-Band Bent Over Rows


-BB Curls and DB Skull Crushers



75 Pullups

Every break, perform 10 burpees

*10min cap*


Tuesday, July 2nd ME LOWER:

Jet Fuel: Hip Circle Assault Bike 3 mins


Hip Circle Squats

Empty BB Hip Circle good mornings (the video shows a band over my shoulders. Instead, put a barbell on your back. Keep the band around your knees)

Major Lift: Red: Squat

Wht/Blu: Squat


1xAMRAP @80%

**Suggested warmup: work up to between 65-75%ish performing no more than 5 reps. Then hit the 10 rep. If there is still room, and weight and hit one more set of heavy 10. No more after that.**

**Compare to max 8 from June 4th**


-Stiff leg deadlift/Pendlay row Superset

3x10 (each)

(Stiff leg is not straight leg. Just keep your hips up higher than usual)

-DB Single arm Low box stepup

3x8 (each leg)

(with a single DB, the focus is on trunk stability. Don’t rotate the hips, keep toes forward and keep back straight.)

-Weighted Cossack Squat

3x8 (each leg)


10 mins max Rounds:

10 Situps

20 Squats

16 Lateral Jumping Lunges

(if jumping over a target is too much, don’t do it. Just jump as high as you can. If you can’t jump, just do lunges)

*Alternate, 5 sets each*


Wednesday, July 3rd,, Active Rest

5k row

*Every 3 minutes, 20 Burpee until finished*




Humpday Pumpday

This week hijacked from Hybrid athletics Strongman WOD:


American KB Swing

**5 bench press @boyweight and 10 strict pullups after each set**


Thursday, July 4th, ME UPPER:

Jet Fuel:

20 Cal Bike


DB Shoulder Press

DB Bench Press

DB Row

:20 Hang Stretch

Major Lift: Red: Shoulder Press

Wht/Blu: Close Grip vs Bands

Max 5

1xAMRAP @80%


-DB Supinated Rows (Palms up)


-Arnold Press


-DB Alternating Curls

3x10 (each)


3xMax Reps


10min, OTM, Alternating:

-10 DB Snatch AHAP, 10 Pushups

-10 Cal Bike

*in one minute complete 10 DB snatch (5 each) and 10 Pushups, on the opposite minute, complete 10 cal bike*


Friday, July 5, DE LOWER:

Jet Fuel: AFTERBURNER WILL BE DONE FIRST TODAY, Same as last week...Do better.

Footwork, and banded run drills (attach your band to a post and perform the runs in place)



2 Burpees + 40yd sprint

Major Lift:


5x3 @50%

Good Morning

4x8 moderate weight+10lbs from last week


-Sled Drag

3x100m Heavy

-Leg Curls and Leg Extensions

3x20 each

Afterburner: FIRST TODAY



This week hijacked from Hybrid athletics Strongman WOD:


American KB Swing

**5 bench press @boyweight and 10 strict pullups after each set**


Girth Differential


DB Front Raise

DB Lateral Raise

DB Reverse Fly



Bandy Pushdowns

**12 DB Curls efter every set**


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