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  • Writer's picturePerfPowerTrain

March 3, 2019 -New Cycle starts tomorrow. Pristine and fresh like a Rocky Mountain stream, flowing t

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-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, March 4th, 2019

Pre-Flight: The pumps will be legendary today. Bench, Shoulder Press, Curls, Rows, and 3 nasty short amraps of traps n’ triceps

Jet Fuel:

50 Jumping Jacks

5 Cartwheels (YES!)

5 inch worms

3x15

DB Bench

DB Shoulder press

Band Pull apart

Plate internal/external rotations https://youtu.be/3fN8bq9GJ5c

Major, Lift: Red: Bench Press

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

Wht/Blu: Speed Bench/Shoulder Press

10x3 @45

5x3 @50%

GainCity:

-Shoulder Press

3x5 Heavy

-T-bar Rows

3x12heavy

-3x Superset

Max Diamond Pushup (scale by elevating, no knee pushups)

21’s DB Bicep Curls

(7 reps start to mid range of motion, 7 reps mid to finish r.o.m., 7 reps full r.o.m.)

After Burner:

3x

2 min AMRAP: 10 SDHP (115/75)

10 Push Press (115/75)

*1min Rest Btw rounds

**Weights are guides only. Use a weight that is heavy but unbroken for the 2 minute bout.**

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Tuesday, March 5th, 2019

Pre-Flight: Squats for Red, Sumo deads for Wht/Blu

Jet Fuel: 200m run

Cone Drills: https://youtu.be/cRowvUOWNVg Follow this sweet video of an englishman and his most excellent music.

Major, Lift: Red: Squat

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

Wht/Blue: Sumo Deadlift

Max 3

1xAMRAP @80%

**Compare to max 5 on February 5th**

GainCity:

Snatch Grip Deadlift

4x5

Weighted Pistols

**Scale first to unweighted, then to assisted**

*A box can also be use as a scale

200 Bicycles (ab work)

Afterburner:

Double Tabata:

Max Height Jumping Squats

Shuttle Run (5,10,5)

*alternate movements, go for 8 minutes

**Shuttle run goes 5m forward, then BACK PEDAL back, 10m forward, BACK PEDAL back, 5m forward, BACK PEDAL BACK.

***If people completely lose intensity then at halfway (4 minutes), switch it to reverse tabata (10 seconds work, 20 seconds rest) so they can stay aggressive, or cut it at 4 minutes. This is NOT an endurance workout, give people adequate reset to stay explosive.

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Wednesday, March 6th, 2019

Active Rest Day

20 minutes, alternating:

Row 2 minutes, Bike 2 minutes.

-OR-

HUMPDAY PUMPDAY!!

21 min EMOM:

Max Bench Press @bw

Max Chin-ups

Max Cal Assault Bike

*Spend 1 min at each movement and alternate through in order for 7 rounds each. Yes it’s a strict chin-up. Remember, chin-up is palms facing up (supine) grip.

-then

Girth Differential:

3x12

DB Hammer Curls

DB Tricep Kickbacks

DB Shoulder Complex (Front raise/lat raise/reverse fly)

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Thursday, March 7th, 2019

Pre-Flight: Push Press and shoulder press. Then a radical pump followed by a nasty burn.

Jet Fuel:

Partners, 5 min running clock:

1 assault bike 3 cals

1 handstand hold

Switch back n forth.

Major, Lift: Red: Shoulder Press

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

Wht/Blu: Push Press

2rm

1xAMRAP @90%

*compare to 4rm Jan 24th

GainCity:

3xSuperset:

5 Weighted Pullups

Max Reps Dips

-then

3xSuperset

21’s DB Skull Crusher

(7 reps start to mid range of motion, 7 reps mid to finish r.o.m., 7 reps full r.o.m.)

MC Hammer Curls

xJacked

Afterburner:

10 min EMOM:

20 cal assault bike

20 pushups

**Alternate movements, only one movement per minute**

**This is stupid aggressive. Almost no one will be able to do this. Scale the numbers down to get about 20 seconds rest every minute.**

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Friday, March 8th, 2019

Pre-Flight: Speedy Dynamic Day along with some posterior work.

Jet Fuel: 400m Run

Tabata:

Box Jumps

Walking Lunges

*Alternate, go for 4 minutes

Major, Lift: Red: Deadlift

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

Wht/Blu: Speed Deadlift/Speed Squat

Speed Deadlift:

10x2 @45%

5x2 @50%

Speed Squats:

7x2 @55%

GainCity:

-3x20 Reverse Hypers https://youtu.be/FlMHL2FtbPg

-4x100 Sled drag

-Tabata Russian Twists

Afterburner:

3x

1 minute Max reps Power Clean (185/115)

1 minute rest

1 minute Max Front Squats

1 minute rest

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SABADO GIGANTE

21 min EMOM:

Max Bench Press @bw

Max Chin-ups

Max Cal Assault Bike

*Spend 1 min at each movement and alternate through in order for 7 rounds each. Yes it’s a strict chin-up. Remember, chin-up is palms facing up (supine) grip.

-then

Girth Differential:

3x12

DB Hammer Curls

DB Tricep Kickbacks

DB Shoulder Complex (Front raise/lat raise/reverse fly)

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