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Sunday DEC, 20th: Week 1,Die Hard is the best Christmas movie, but don’t forget Gremlins.

Updated: Dec 22, 2020

Sunday DEC, 20th: Week 1 Die Hard is the best Christmas movie, but don’t forget Gremlins.

**We have a slight programming option change starting this week. The Blue Tier now has its own programming for the major lift. Blue will now be a body builder scheme. Red tier, the foundational strength tier, and the White tier, the powerlifting tier, will both remain unchanged.**

-Anyone following the 4 day routine should do the active rest. Whether they do the Sabado Gigante on the weekend 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. It's also very aggressive programming. 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 accessory sets/reps.

Monday, December 21st 2020

Preflight: Good ol’ pump session today for everyone in the mood for some Gains the week of Christmas

JetFuel: 3x10 (lightweight)

Db shoulder press

Db bench Press

20 Band pull aparts


Hang from a pullup bar for 30 sec and stretch

*mash upper body

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

White (Power Lift): Speed Bench, OTM (on the minute)

10x3 @50%

5x3 @55%

Blue (Body builder): Incline Bench Press



3x8 - Seated Rows


10 Barbell Curl

8 DB Seated Overhead extensions (DB in each hand)


10 Incline DB lateral tricep kickbacks

8 Incline DB Bicep Curls


10 min EMOM:

5 Strict Pullups

Max reps heavy Wallballs in one set (30/20)

*rest :15 every minute

**Both in the same minute

**Scale pullups to jumping with controlled eccentric, then scale reps if needed or a combination


Tuesday, December 22nd, 2020

Preflight: Today we overload the deadlift, then burn the lower body with swings and squats. Be aggressive with your weight choices.


Cocky walk (watch the video from beginning until 1:57)

10 Squat Jacks (jumping jack with a full squat)

10 Broad Jumps

20 Banded Good morning (3 count down)

Major Lift:

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

White (Power Lift): Sumo DL Block Pulls (2”)

Max 2

1xAMRAP @80%

Blue (Body builder): Sumo DL Block Pulls (2”)



3x8 Bent Over Row

3x10 (each) DB suitcase reverse lunge

3x8 (each) Feet Elevated Side plank adductors (controlled motion) Video shows iso holds. Dont perform holds just move the specified leg up to touch the bench then back to the floor in a controlled manner


10 Rounds:

10 Goblet Squats

10 KB swings

*5 Burpees every you set down the KB (dont set down the KB)



Wednesday, December 23rd, 2020

Active Rest Day

10x200m run on grass. Rest 45 seconds between efforts

Tabata Tantrum:

In order, all 8 sets of each movement before switching exercises-

Mtn Climber



Flutter Kicks


Thursday, December 24th, 2020

Preflight: Shoulder press and then snatch and pushup intervals. Try and get people to breathe deep during rest to get their heart rates back down.


1 min Max reps burpees



:30 or max time handstand hold (whichever is shorter)

5 (10ft) forward and backward Spiderman’s

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

White (Power lift): Shoulder Press

Max 6

2xMax reps @80% of 6

Blue (Body builder): Shoulder Press




12 Supine Ring Rows (scale to any form of ring row that is hard for 12 reps)

10 (each) DB Alternating Curl

Max Reps Dips (not on rings)


8 Rope Pushdown

8 Cable Curl


4 Rounds (2min on, 2min off)

3 Hang Power Snatch AHAP+Unbroken

6 Pushups

**Snatch needs to be heavy but unbroken**

**Scale pushups by elevating (no knees) then scale reps if needed**

**Scale snatch to DB hang snatch (3 each arm)**


Friday, December 25th, 2020

Preflight: Dynamic speed work for our squats and deads today and quick sprint, change of direction intervals for the GainCity. Finish with some leg hypertrophy


Run 400m

3 min Running Clock:

5 lightweight DB power clean

5 lightweight DB Squats

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

White (Power lift): Speed Squats OTM (on the minute)

10x3 @50%

Deadlift OTM

10x3 @50%

Blue (Body builder): Squat




12 Leg extensions

12 Leg Curls

2x20 GHD Hip extension


10 Rounds:

2 Power Clean

1 Bar Over burpee

5m, 10m, 15m shuttle

**Set up training lanes. The barbell will be setup facing a 15m length lane. The athlete will perform 2 power cleans, then 1 bar over burpee which will put them in the running lane. From there, they run the shuttle. NOTE! The shuttle ends on the far end of the 15m. Their rest is the time it takes to walk back to the barbell**

**DB Powerclean can be subbed for barbell**



30 Min Max Rounds:

5 Heavy DB Bench Press

10 Heavy DB Snatch (total)

15 Cal Ski Erg

**Aim to keep the bench unbroken, and go fast on the ski**

***Championship edition, add 1 muscle up to the beginning of each round***


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