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November 11th, 2019. Veteran’s Day, I took the day off. New 2 week bout of goodness comin.



November 11th, 2019

Veteran’s Day, I took the day off.

New 2 week bout of goodness and on a side note, I saw Zombieland 2, DoubleTap, and it was amazing and full of Metallica and Terminator references.

-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, November, 11th 2019

Jet Fuel:


10 Pushups

KB overhead carry, gym floor down and back (take time here to explain and demo proper shoulder loading and engagement. Pull the scapula down and in. Do not allow people to over extend their backs in order to hold the weight overhead. If they have to go lighter in order to maintain vertical, tight posture and position, so be it).

Partners: Wheel barrow obstacle course

-Set up plates of various heights and spacing on the gym floor. Have people partner up and run the courses. Put cones on either end and have people go around the cones and come back.

-If you have advanced people who can handstand walk, let them.

-This warmup may take longer than time allows during the hour long class. If needed, cut the wheel barrow races.


Major Lift: Red: Bench Press

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

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

5 sets max reps getting no less than 20 reps on the first set.


2 sets max reps @50% of previous 5 sets weight.




T-bar row

Banded Tricep Pushdown (challenge yourself to a thicker band)

DB Curl (any kind)


3 rounds, 1 minute work, 2 minutes rest:

Max Reps 1 Power Clean+2 Push Press (moderate weight)

-then immediately:

1 round, 2 minutes:

Max Reps

1 Power Clean+ 2 Push Press

1 Bar Over Burpee

*In the first (3) 1 minute intervals, perform as many rounds of the complex 1 powerclean+2 push press. The weight should be moderate so that the weight can be moved without having to rest for the entire minute. If I was going to give a prescribed weight, it would be 135/95.

*In the last 2 minute interval, perform as many rounds of 1 powerclean+2 push press and 1 burpee. It will burn at this point and be a shock to the body to have to double the work time. Get after it. Use the same weight for all rounds.


Tuesday, November 12th, 2019

Jet Fuel:

200m run

Agility Ladder

*Use the agility ladder and have them go through various coordination drills

Find max height Single Leg box jump (each)


Major Lift: Red: Squat

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

Wht/Blu: Deadlift vs Bands

Max 1

1xAMRAP @80%

**Compare to max 3 October 15th**



Goblet Split Squats, 12 each

Barbell hip thrusts AHAP

Side plank leg raises (internally rotated feet), 12 each, wear a hip circle for extra credit


5 min AMRAP:

5 ball slams

5 jumping squats (holding slam ball)

Shuttle Run (5m n back, 10m n back)

*Touch the ground at every turn around

*At the 5m, turn right. At the 10m, turn left


Wednesday, November 13th, 2019

Active Rest Day


Assault Bike for 5 minutes

Row 5 mins

Run 5 mins

30mins total




Sandbag squat -OR- Front Squat AHAP

Bench Press @BW

Pullups (strict)


Tabata: Empty BB Curls/Overhead Extensions


Thursday, November 14th, 2019

Jet Fuel:

1min Max Reps Burpees


“swimmer’s warmup”

Various Arm swings, forward, back, up, down

Shoulder Prehab: Holding small plates, hold arms straight out in a T, with shoulders engaged and rotate the plates internal and externally rotated. Then hold the plates straight out in front and do the same thing. Then with one arm at a time, hold one plate overhead keeping the lats and scaps engaged, paying attention not to lose tension on the side, and rotate the plate internally and externally.


Major Lift: Red: Shoulder Press

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

Wht/Blu: Heaviest Complex:

2 Push Press

1 Power Jerk


1xMax Push Press @80% of complex

**Compare to September 12th**



Max Pushups vs. Bands

25 Banded Straight Arm Pull downs

25 Banded Curls

12 DB Tricep Kickbacks (each)


10min EMOM:

:20 Max Cal Assault Bike

*Remainder of every minute, max reps strict pullups

*Bands ok for pullups. Remember, negatives are a great scale for pullups.


Friday, November 15th, 2019

Jet Fuel:

Row warmup:

In Partners,

3x250m row each.

Start easy, and increase speed each 250m. While partner rows, stretch.


Major Lift: Red: Deadlift

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

Wht/Blu: Speed Squats/Speed Deadlifts

Speedy Squats

5x3 @55%

5x3 @60%

Speedy Deadlifts

7x2 @60%



1 min Max KB Swings (eye level) AHAP

100m Backwards Sled Drag AHAP

50 Toes 2 Bar



High Box Jump

-3 Hang Power Snatch AHAP between each set, workout begins and ends with hang power snatch.

-then Immediately

250m Sprint Row (one time AFAP)

*If peeps can jump higher than 30” have them go higher.

*Short, Fast and intense wod.




Sandbag squat -OR- Front Squat AHAP

Bench Press @BW

Pullups (strict)


Tabata: Empty BB Curls/Overhead Extensions

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