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Sun September 6th 2020. “Hard people do hard things.” Week 2

Sun September 6th 2020. “Hard people do hard things.” 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, Sept 7th, 2020

Pre-Flight: Tons of Push n Pull today


Jet Fuel: 3x

10 Pushups

10 Jumping pullups OR Pullups

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


Major, Lift: Red: Bench Press

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

Wht/Blu: Tempo Bench

5x5 @ 55% *First 3 reps, 3 count down, fast up

5x3 @ 60% *First 2 reps, 3 count down, fast up

5x1 @ 65% *First rep, 3 count down, fast up

**All other reps FAST


GainCity:

Shoulder Press

3x10

Tbar Rows

4x10 Heavy

Bi’s n Tri’s

3xJacked

**Any type of bicep or tricep work you want, just get your GD (girth differential)

**Questions, ask coach!

After Burner:

For Time:

Accumulate 30 strict Pullups

*Every break 20 situps

*No change this week. Be better

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Tuesday, Sept 8th, 2020


Pre-Flight: Sept. 11th. We will commemorate Sept 11th with the Humpday PumpDay/Sabado Gigante this week.

Good day of LBB Index today with squats, deads and a nasty Slam Ball burner at the end.


Jet Fuel:

-3 min, fighter warmup:

run, bike, row, burpee, etc. anything that gets the heart rate up. This is NOT stretching time.

-KB single leg DL

2x5 each (lightweight)

*Controlled movement, as competency allows, focus on fast hip on the way back up.

2x5 each

-mash


Major, Lift: Red: Squat

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

Wht/Blue: Squat vs Bands

Max 5

AMRAP @80%


GainCity:

-Superset 4x:

DB Stepups Heavy

5 (each)

Box Jump

10

*Perform 5 DB stepups each leg, then move directly to box jumps

**Keep step up height at 90 degrees or less i.e. box height should not be so high that knees go past hips when stepping. Avoid a gross pelvic tilt. For shorter athletes, this means they will need to stack plates instead of using a box.

**Box jump height may be taller than stepup height if desired. Use two boxes if necessary, but focus on extending the hips and jumping tall. Don’t make the box so high that it becomes a tuck jump.

-Sled Drag

3x50m Heavy


Afterburner:

:30 on, :30 off

X14mins (7 sets each)

-Alternating:

Ball Slams

Slam Ball Thrusters

*First set, ball slams, second set, thrusters.

*30lb dudes/20lb chicks.

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Wednesday, Sept 9th, 2020

Active Rest Day

30mins on any machine or run

-then...STRETCH!

-OR-

Humpday Pumpday

Sept 11th Commemoration:

2001m Row/Run

11 Deadlift

11 Chest 2 Bar Pullups

11 Power Clean

11 Ring Pushups

11 Front Squat

11 Box Jump 30”

11 Shoulder 2 Overhead

11 Lateral Burpee over Barbell

11 Back Squat

2001m Row/Run

**All Barbell movements loaded with Bodyweight**

**I know this workout is outside the realm of our normal prescribed work with 2.5 miles worth of running or rowing and will be really uncomfortable, but 9/11 was really uncomfortable. Scale as needed.**

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Thursday, Sept 10th, 2020

Pre-Flight: We got a sweet mix of rows and bikes and Jumpin ropes.


Jet Fuel:

Spend 3 mins jump roping

-then

2x20

Band Pull aparts

Band Shoulder Press

-Mash upper body

Major, Lift: Red: Shoulder Press

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

Wht/Blu: Board Press (3 board)

Max 3

AMRAP @80%

*Compare to August 6th


GainCity:

-DB Bench Press

3x10 Heavy

-Inverted BB rows https://youtu.be/QB1VFrDdYOU

3x3 Alternating Grip to failure

*Start pronated grip x3 reps, switch to supinated grip x3 reps, then mix grip x3 reps, then alternate mix grip x3 reps. Repeat until failure.

*Position the barbell at a height that allows for at least 3 complete cycles.

-Tabata:

Curl+Press empty BB


Afterburner:

200 Double Unders

**10 Cal bike every break**

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Friday, Sept 11th, 2020

Pre-Flight: Deceiving day of lightweight squats and a little bit of running.


Jet Fuel:

400m run

Toy soldiers

Inch worms

Lunge n twist

Duck walk

-mash


Major, Lift: Red: Deadlift

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

Wht/Blu: Speed/Volume Squat

Speed Squat:

5x3 @55%

-then

Volume squat:

2x1minute max reps @55%

*rest as needed between sets.


GainCity:

BB Good morning

3x15 heavy

Lateral Jumping Lunge https://youtu.be/G5a41Rnm8uA

3x10 (each)


Afterburner:

**Do it again**

7min Sandbag run.

Not a typo :) run for 7mins with a sandbag on your shoulders

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SABADO GIGANTE

Sept 11th Commemoration:

2001m Row/Run

11 Deadlift

11 Chest 2 Bar Pullups

11 Power Clean

11 Ring Pushups

11 Front Squat

11 Box Jump 30”

11 Shoulder 2 Overhead

11 Lateral Burpee over Barbell

11 Back Squat

2001m Row/Run

**All Barbell movements loaded with Bodyweight**

**I know this workout is outside the realm of our normal prescribed work with 2.5 miles worth of running or rowing and will be really uncomfortable, but 9/11 was really uncomfortable. Scale as needed.**

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