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Sun August 23rd 2020. “The only way is straight through.”

Sun August 23rd 2020. “The only way is straight through.” Week 2.




-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, August 24th, 2020

Pre-Flight: Speedy bench, arms, back, and shoulders. Standard Monday.


Jet Fuel:

2x

20 Band Pull Aparts https://youtu.be/4lGB6YWuwlA

8 Shoulder Prehab: https://youtu.be/mv8uJ6c0SDI

**I like these, these are good. We’ll keep these for a while.

-High pull to ext rotation to int rotation, return plates to start position

*Use small plates

-then

3x10

**Adjust the jump height up or down according to your ability, for sets of 10.

**Elevate to a box if pushups cannot be done from the floor. No knee pushups


Major, Lift: Red: Bench Press

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

Wht/Blu: Speedy Bench

5x5 @ 55%

5x3 @ 60%

5x1 @ 65%


GainCity:

-Weighted Pullups

5x5

**Scale to regular pullups, then for today, scale to bands, 3x10. Bands for pullups are good used in small doses.

-Single Arm DB Shoulder Press

3x10 (each arm) AHAP

**Maintain proper posture and position! Keep trunk engaged and stay tall and straight. No twisting spine.

-Superset 4x

12 Straight bar Curls AHAP

30 Bandy Pushdowns https://youtu.be/llCOtaJIzNw

**Move directly from curls to pushdowns then rest as needed between supersets


After Burner:

20-18-16-14-12-10-8-6-4-2

Pushups

*10 Plank KB pass-throughs https://youtu.be/Eker_fO0bck after every set of pushups, finish with PLKBPT (my new acronym, no big deal)

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Tuesday, August 25th, 2020

Pre-Flight: Squats, sleds and lunges.


Jet Fuel:

Hip Circle extravaganza

*All with hip circle on worn at the knees, or light band doubled over.

2x

10 cal bike

10ft side shuffle left/right/forward/backward

20 empty bb rows

-mash


Major, Lift: Red: Squat

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

Wht/Blue: Box Squat

Max 1

AMAP @80%


GainCity:

10 Stiff Leg Deadlift

Max Reps Pendlay Row

-Bandy Leg Curls/Extension https://youtu.be/Dk-UKVT8A38

3x20 each


Keeping the afterburner the same this week with the following exceptions:

*Add at least 25lbs to last week *This time actually walk heel to toe. No tippy toes. *Step with flat feet, putting emphasis in the heel, transferring to posterior chain

10x

20m Heavy Prowler push (10m down/back)

Lunge in place

**Best done in partners as “I go, you go”. Timer is prowler. No set number of lunges, just continuous movement until partner finishes prowler, then switch.

**If you dont have a partner, perform 12 lunges (6each) in between each prowler push.

**Prowler should be HEAVY. Heavy enough that running is not an option. Heavy prowler walks.

**Try to walk heel to toe. No tippy toes.

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Wednesday, August 26th, 2020

Active Rest Day

Assault bike 45mins, 50rpms

-then...STRETCH!

-OR-

Humpday Pumpday

Bench Press n’ Burpees

*Accumulate 50 bench press @bw

*Every minute perform 5 burpees, then use the remainder of the minute to get as many reps bench done before the next minute. Repeat until 50 reps bench complete.

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Thursday, August 27th, 2020

Pre-Flight: Heavy Bench, some curls and a KB bonanza


Jet Fuel:

3x

:30 DB Overhead hold (2db’s)

-Mash upper body

Major, Lift: Red: Shoulder Press

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

Wht/Blu: Pause Bench vs Bands

Max 1

AMAP @80%

AMAP@70%

*Compare to max 3, July 30th


GainCity:

-Superset 4x

12 DB Kickbacks (each)

Max reps bandy curls

-BB Upright Rows https://youtu.be/jELbn2bPuwk **Video shows DB’s, but use BB

3x12 AHAP

-Slingshot Pushups

3xMax Reps


Afterburner:

7min AMRAP: 5 Double KB Swing https://youtu.be/Tr4yzNiqOWY

5 KB Push press

5 Situps

**Each set perform all 5 kb swing in a row first, then all 5 push press in a row, after.

*When performing double kb swing, keep kb’s between legs.

*Last KB swing can end on shoulders so the next rep can be a push press

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Friday, August 28th, 2020

Pre-Flight: Sprints today, so afterburner is first!


Jet Fuel/Afterburner:

-Mash

Good ol Fast Feet drills https://youtu.be/mX00T4uuPtI

-Afterburner

10x

20m SPRINTS, down AND back!

**rest as needed to maintain all out speed

**This week’s sprints are 40m in total distance, with a turnaround at the 20m mark.


Major, Lift: Red: Deadlift

-then 2xAMRAP @80% of the days heaviest set

Wht/Blu: Speedy Deadlift

7x2 @65%

Speedy Squat

10x3 @55%


GainCity:

Reverse Hypers

3x20

**Sub Hypers for good mornings if necessary

**Video showing a variation if no reverse hyper machine https://youtu.be/FlMHL2FtbPg

High Box Jumps

3x10


(15 minutes)

Afterburner:

**First**

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SABADO GIGANTE

Bench Press n’ Burpees

*Accumulate 50 bench press @bw

*Every minute perform 5 burpees, then use the remainder of the minute to get as many reps bench done before the next minute. Repeat until 50 reps bench complete.

-then

Girth Differential:

*BB Curl and Press AHAP

4x12

* 4x12 DB Rolling Tri ext + Max reps chest press https://youtu.be/rD5Mz2262fU

-perform 12 rolling tri ext, then max reps db bench

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