top of page
  • Writer's picturePerfPowerTrain

June 9th 2019 Week 1 and everything is shiny and new



June 9th 2019

Week 1 and everything is shiny and new

-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, June 10th, DE UPPER:

Jet Fuel: 20ft Death Crawl with lightweight DB’s

Major Lift : Red: Bench Press

Wht/Blu: Pause Bench press

10x3 50%

7x3 60%

3 count pause



15 Incline DB Press

15 DB Chest Supported rows

8 (each) DB Floor seated single arm shoulder press

ArmsXArnold in Commando


100ft Prowler Push or 10ft Death Crawl

10 DB Shoulder 2 Overhead

10 Cal Ass Bike

10 Muscle Ups or 30 Pullups (kip ok)

10 Cal Ass Bike

10 DB Shoulder 2 Overhead

100ft Prowler Push or 10ft Death Crawl

*This is only one time through. It shouldn’t take too long, but it should be really heavy. Unbroken is not expected.

*Muscleups may be scaled to any variation that maintains integrity of movement i.e. bar muscleups or chest 2 bar pullups etc.


Tuesday, June 11th, ME LOWER:

Jet Fuel:

500m Row

*Teach Powerclean*

Major Lift: Red: Squat

Wht/Blu: Deficit Deadlift, 2”

Max 2

1xAmrap @80%

*Compare to May 14th



20 Leg extensions and Leg Curls

20 Pistols (scale to a bench)

:30 pvc over/unders (15 seconds left,15 seconds right)

*Place a pvc pipe on j hooks on the rig. Standing to the right and facing parallel with the direction of the pipe, jump over the pipe to the left, and crawl under back to the right. Do this for 15 seconds, then turn 180 degrees and jump right over pipe and crawl back through to the left.


4 Rounds:

200m Sprint Row

:30 max reps powerclean @bodyweight

*rest 1 min between rounds


Wednesday, June 12th, Active Rest


Put on a hip circle, farmer carry db’s and drag a sled 100m.

Then ride a bike for 10minutes in the sun.


Humpday Pumpday

30 minute AMRAP:

5 Rope Climbs

10 Bench Press @bodyweight

10 Heavy Dball over shoulder


Thursday, June 13th, ME UPPER:

Jet Fuel:

5 Minute AMRAP:

20 Double Under

5 Strict Pullups

5 Pushups

Major Lift: Red: Shoulder Press

-then 2xMax Reps Push press @heaviest shoulder press

Wht/Blu: Floor Press

Max 3


3x5 @90%

*Compare to May 23rd



DB Shoulder Complex:

8 Front Raise

8 Lateral Raise

8 Reverse Fly

30 Shrugs


10 DB Curls

20 Bandy Curls

10 Tricep KickBacks

20 Bandy Pushdowns


All Together as a Chipper:

Buy in 1 min Double Unders

7 min Max Rounds:

20 Pushups

10 Toes 2 Bar

25ft Farmer walk AHAP

Buy Out 1 min Double Unders


Friday, June 14th, DE LOWER:

Jet Fuel:


Ass bike 10 cal

Broad jump down

Inch worm back

Major Lift: Red: Deadlift

Wht/Blu: Deadlift

10x3 @50%

5x3 @60%


10x1 @60%



20 bandy hip thrusters

12 GHRs


For Time:

100 DB Lunges (55/35)

*Every Break: 10 Box Jumps



30 minute AMRAP:

5 Rope Climbs

10 Bench Press @bodyweight

10 Heavy Dball over shoulder


14 views0 comments


bottom of page