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Sunday AUGUST 8th 2021 -Week 2 “2 new weeks of pure anabolic GMOS”

Sunday AUGUST 8th 2021 -Week 2 “2 new weeks of pure anabolic GMOS”

**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, Aug 9th, DE UPPER:

Jet Fuel:

Front/back/lateral Plank walks

2x8 Shoulder Prehabs


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

White (powerlift): Jesse Burdick’s DB Fist Fight!

5xMax Reps DB Bench Press

-No less than 15 reps on the first set

2xMax Reps DB Bench Press

@50% of previous weight. Get at least 25 reps

**This is 7 sets in total. 5 sets getting around 15ish reps. Then 2 sets getting around 25ish reps**

**Same as last week, get more**

Blue: (bodybuilder): DB Bench Press




Med Ball Situps


Incline Rear Delt Flies/Tris


MC Hammer Curls

4xUntil Jacked


Using the same weight as last week-

For Time:

30 Power Cleans

60 Push Press

**Must be completed in order.


Tuesday, Aug 10th, ME LOWER:

Jet Fuel:

Bike 2 minutes


-Down the length of the gym floor:

Two legged hop

Two legged hop side to side over and back on a crack

One legged hop down

One legged hope side to side over and back on a crack

Two legged hop Backwards

Two legged hop side to side over and back on a crack Backwards

One legged hop down Backwards

One legged hope side to side over and back on a crack Backwards

Broad Jump

Squat Jump (full squat)


Hip/Hamstring mobility:

Using the edges of boxes, sit on the edge so the box cuts under the middle of the hamstring, with a KB on top of the thigh. Then switch to a pigeon stretch on the box

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

White (Power Lift): Close-Stance High bar squat

Max 10

Blue (bodybuilder): Sumo Deadlift





20 DB Walking Lunges (10 each)

10 Broad Jumps



**If you dont have a GHD machine, do this on the floor, band around a rig post)


For Time:

10 Rounds

10 Air Squats

5 Cal Bike

**More rounds, less work per round. Meaning the reps should be faster, keeping short transitions**


Wednesday, Aug 11th, Active Rest

20 min:

30 Cal Bike

10 Burpee Box jump Over




Thursday, Aug 12th, ME UPPER:

Jet Fuel:

-2 mins: Assault bike arms only

-DB Iron Cross Walk

4x 10m→ 10m←

-Power Snatch warmup:

Empty BB:


5 Hang Snatch Grip High Pull

5 Hang Muscle Snatch

5 Hang Power Snatch



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

White (power lift): Shoulder Press

Max 2

2x4 @90%

1xMax @70%

*compare to max 6, July 22

Blue (bodybuilder): Bench Press



-DB Floor Press

4x5 Heavy

-Seated DB Shoulder Press


-Pullups Superset


Max Reps → Max Reps Ring Rows **Perform as many strict pullups as possible, drop from the bar, then immediately perform max ring rows**

**Scale by combining a harder pulling scale with an easier one i.e. Max banded then max ring rows, or max horizontal ring row then max scaled ring row, or Max jumping pullups with negative in 20 seconds then max ring rows, etc.

-Bandy Curls/Pushdowns

100 each


10 Rounds

5 Hang Power Snatch

5 Bar Over Burpees

**Same weight as last week**


Friday, Aug 13th, DE LOWER:

Jet Fuel:

500m Row

20 Walking reverse lunges

-Leg swings

-Straight leg DB Good morning

(3 count down, 5 count hold)




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

White (powerlift): Speedy Squats vs Bands

10x3 @50%


7x2 @60%

Blue (bodybuilder): Squat



-Sumo Goblet Squat

100 in as few sets as possible

4x12 heavy


10 min EMOM, alternating:

10 Cal Bike

20m down, 20m back, Backpack Sled SPRINT, heavy

**Backpack sled may be subbed with 30 seconds, banded run in place**

**Row switches to bike this week**



Jet Fuel:

3 minutes Fighter Warmup (run, row, bike, burpee, anything that gets you hot)

Coach the class through the movements, alternating between the movements 3-5 times


Review Bench Press and Pullup

Major Lift:


5 Rounds for MAX REPS (not for time)

Bodyweight Bench Press

Pullups (kipping IS allowed, unless you are using a band)

**Not for time. Rest as needed between every set. Scale movements as needed to get at least 10 reps on the first set**



5 Rounds, each for time and reps:

250m SPRINT row

Max Reps pushups

**Rest as needed between rounds in order to stay fast and aggressive and not puke. This may mean resting several minutes**

**These are SPRINT ROWS. Go all out!**


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