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May 19th 2019 Week 2. Add weight. Be better.

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May 19th 2019

Week 2. Add weight. Be better.

-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, May 20th 2019

Jet Fuel: Bike arms only 3 minutes

3x

Weighted Low Bear Crawl

(forward backward side2side)

10 Pushups

20 Facepulls

-then

Mash

Major, Lift: Red: Bench Press

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

Wht/Blu: Speedy Bench

10x3 @55%

5x3 @60%

GainCity:

-Overhead Hold

3x30seconds **Load the barbell to your 1rm shoulder press weight. Perform a push press to get the weight overhead and upon achieving a full lockout, hold for 30 seconds**

-Sled Rows

3x100 Heavy

-Arms/Shoulders

X100 **Any variation of bicep curl, tricep ext, and shoulder boulder builder, 100 reps of each, broken up anyway**

After Burner:

10x

20 Seconds on, 10 seconds off:

Battle Ropes

**Sub for: 20 seconds ON, 10 seconds OFF, Low bear crawl if you dont have ropes. In a low bear crawl, hips are low so your back is flat and your legs are bent with your knees underneath you. Move Fast**

***The clock is switched this week, so the work time is double and the rest is cut in half***

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Tuesday, May 21st, 2019

Jet Fuel:

Row 500

3x

10 KB Deadlift

10 KB Swing

10 KB Squat

**Do this in partners. 1 holds a plank while the other completes one round. Switch for 3 sets**

-Mash

Major, Lift: Red: Squat

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

Wht/Blue: Squat vs Bands

Max 1

5x1 @90%

**Make sure to use the same bands as last time**

**Compare to max 2 on April 9th**

GainCity:

-Dynamic Row

4x15 **Start in a deadlift position. Begin the movement like a regular deadlift, and as the bar reaches your knees, row the bar to your chest, then back to your knees, then back to the floor. Repeat.**

-Banded Marches https://youtu.be/1gKRfffltxY **If you dont have a chainbelt, use your liftng belt and attach the bands directly to it.

-Bandy Leg extensions

200

Afterburner:

Double Tabata (8minutes):

3 KB swings + 3 Goblet Squats

**Every 20 second bout is the same. Peform 3 kb swings, then immediately 3 goblet squats. Repeat for 20 seconds. Go for 8 minutes**

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Wednesday, May 22nd, 2019

Active Rest Day

800m Run

50 Ball Slams

800m Run

50 Wallballs

800m Run

50 Ball Slams

800m run

50 Wallballs

STRETCH

-OR-

HUMPDAY PUMPDAY!!

30 Reps of the Bear Complex @bodyweight in as few sets as possible

**Every 5 reps, perform 100m Farmer Carry AHAP**

This is HEAVY. Make it heavy. This is hard. Make it Hard.

**For the purpose of this workout, we are defining “1 rep”, as 1 cycle of the barbell from ground to shoulders, through a front squat, then overhead locked out, then to the shoulders for a back squat, then overhead and locked out again before the bar can return to the floor in front for the next rep. **

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Thursday, May 23rd, 2019

Jet Fuel:

3x

20 seconds Deadbugs variations https://youtu.be/PEb49eN5uDU

10 Pushups

-then

Mash

Major, Lift: Red: Shoulder Press

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

Wht/Blu: Floor Press

Max 5

-then

3x5 @90%

GainCity:

-BB Drag Rows

4x15

-DB Bench Press

4x20

-Alternating DB Curls

4x20 (each)

-Single Arm DB Kickbacks

4x20 (each)

-Band Pull aparts

200

Afterburner: (optional)

7min Max Rounds

20 Double Unders

10 Single Arm Hang Clean and Press (5 each)+5lbs from last week

5 Pullups (Strict)

**DU’s increase this week, clean DB weight goes up, pullups go down but are strict. If ring rows were done last week, make the ring row harder this week**

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Friday, May 24th, 2019

Jet Fuel:

Hip Circle Assault bike 3 mins

-then

-then

Stretch

Major, Lift: Red: Deadlift

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

Wht/Blu: -Speedy Squat

10x2 @50%

5x2 @55%

-2 Position Deadlift https://youtu.be/hckzt5B8qLk

7x2 @65%

*First rep 2 position. 2nd rep, fast!

GainCity:

4x25

-SIngle arm DB stepup https://youtu.be/iot6Ii4_W3w

3x12 (each)c02

-Hip Circle Farmer Carry Sled Drag

3x100

Afterburner:

OTMx10mins

-150m Row

-10 Broad Jumps

**Alternate movements for 5x each**

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SABADO GIGANTE

30 Reps of the Bear Complex @bodyweight in as few sets as possible

**Every 5 reps, perform 100m Farmer Carry AHAP**

This is HEAVY. Make it heavy. This is hard. Make it Hard.

**For the purpose of this workout, we are defining “1 rep”, as 1 cycle of the barbell from ground to shoulders, through a front squat, then overhead locked out, then to the shoulders for a back squat, then overhead and locked out again before the bar can return to the floor in front for the next rep. **

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