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Sunday AUGUST 22nd 2021 -Week 2 “Comin at you like a Camaro blarin Rock you like a Hurricane”

Sunday AUGUST 22nd 2021 -Week 2 “Comin at you like a Camaro blarin Rock you like a Hurricane”

**Programming option change. Choose one of the training tiers to follow (Red, White, or Blue). Each day perform ONLY that part of the Major Lift section. Red is the foundational strength template, based on 5/3/1. White is the Powerlifting tier for max strength building. Blue is the bodybuilding tier. All other sections of the day’s training will be completed by everyone.**

-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 doesn’t 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 23rd, DE UPPER:

Jet Fuel:

Standard Upper Body Warmup:

3 min Fighter Warmup (run/bike/row/burpee or jump rope for 3 minutes)


10 Pushups

10 plate Lateral raises

10 plate Front Raises

Major Lift : Red (foundation training): Bench Press (follow the Red Tier training template)

White (powerlift): Bench Press

10x3 @60%

Blue (Bodybuilder): Incline DB bench




15 Incline DB Bench

15 Single arm DB row

Max Time L-Sit

15 Hammer Curls

20 Bandy Pushdowns


5x 1min on, 1min off:

5 Pullups (strict)

10 Push press +10lbs from last week

Max Overhead Steps

*Rest 1 minute between bouts

*Scale pullups accordingly so the workout continues to flow. Bands are ok today


Tuesday, August 24th ME LOWER:

Jet Fuel:


row 250, hold 30second plank



Major Lift: Red (foundation training): Squat (follow the Red Tier training template)

White (Power Lift): Box Squat

Max 5

1xAMRAP @80%

*Box height right at parallel*

Blue (bodybuilder): Box Squat



Wearing a hip circle:


Leg ext

Leg Curl

*Not much for GainCity this cycle...Use the Afterburner as accessory


3 Rounds for reps:

5 Stations, 30 sec on, 30 sec off

Box Jump Over

Jumping Lunge

Wallball (30/20)


Assault Bike

*Kind of a fight gone badesque workout with all legs and programming intra-rest.


Wednesday, August 25th, Active Rest

Complete 100 Burpees. Every two minutes bike 10 calories




Thursday, August 26th, ME UPPER:

Jet Fuel:


10 Pushups

10 Pullups

10 Situps

10 Cal Row



Major Lift: Red (foundation training): Shoulder Press (follow the Red Tier training template)

White (power lift): 3 Board Bench Press

Max 5

1xAMRAP @80%

1xAMRAP @70%

Blue (bodybuilder): 3 Board Bench Press



-2xDB Iron Cross Static Hold For max time


30 seconds each side, single arm seated bandy row


15 DB Kickbacks

20 bandy Curls


12 Min AMRAP:

2 DB Snatch AHAP

4 Pullups

8 Plyo-pushup

*Goal is more than 4 rounds

*Bands ok for pullups

*Plyo pushups are done by performing a regular pushup on the ground and popping up onto 45lb plates, returning hands to the floor and then repeating the reps.


Friday, August 27th, DE LOWER:

Jet Fuel:

200m heavy medball run


12 Banded Good Morning

3 (each side) Cossack Stretch

10 Squats



Major Lift: Red: foundation training): Deadlift (follow the Red Tier training template)

White (powerlift): Speed Squat

7x3 @60%

4x3 @65%

Deadlift vs. Bands

5x3 @65%

Blue (bodybuilder): Deadlift



-Sled Drag


-Empty BB Good morning



7min AMRAP:

6 Devil’s press

12 Lateral over DB hops



Teams Of 2, Complete:

400m (total) Prowler Push

40 Squat (each) @1.5 bodyweight

40 Heavy Dball or Sandbag (each) Ground 2 OH

**Can be broken up in any way, and in any order.

**Both teammates must be on the same station at the same time.

**Both teammates may push the sled at the same time. Push for 400m total, not each.

**On the Squat and the Dball/Sandbag, only 1 partner may work at a time, and the reps are 40 each, not total.


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