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Sunday FEB, 7th: Week 2: My favorite - ”Train fast be fast, train slow be slow”

Sunday FEB, 7th: Week 2: My favorite - ”Train fast be fast, train slow be slow”

**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 Feb 8th, 2021

Preflight: Volume bench, KBs, and sleds and double unders


Jump Rope 2mins


Banded Press

Banded Curl

Banded Pushdown

Pull apart


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

White (Power Lift): Volume Bench

5x3 @65%

2xMax Reps @65%

**First 5 sets, speed and technique, last two sets burnout**

Blue (bodybuilder): Bench Press




10 KB Shoulder Press heavy

Max Reps Pullups


10 KB Upright Rows

100m Sled Rows

*Sub single arm DB row if needed

DB Curls/Skull Crusher



10 Rounds:

5 Dips

5 Supine Rows

10m DBL KB Overhead Walk

(down and back, 20m total)

20 Double Unders

*Sub jumping rope for 20 seconds for DU

**Double the rounds half the reps**


Tuesday, Feb 9th, 2021

Preflight: BIG DAY today, SQUAT MAX!, and some hip circle farmer carries


Bike 3mins


Hip Circle walk front/back/sideways

10 KB Hip circle Good Morning


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

White (Power Lift): Squat


1xAMRAP @80%

Blue (bodybuilder): Squat



Pendlay Rows


Hip Circle KB Farmer Carry




20 Burpees

-then immediately

5 Rounds:

10 KB Suitcase walking Lunge (10 each)

5 DBL KB Front Squat

-then immediately

20 Burpees

**Burpees are part of the total time i.e. burpee buy in/out.**


Wednesday, Feb 10th, 2021

Active Rest Day

800m Run

100 Situps

*Every minute, 10 pushups until done

800m Run

**Workout begins and ends with an 800m run. After the first 800, complete all 100 situps, performing 10 pushups every minute, then finish with another 800m run**


Thursday, Feb 11th, 2021

Preflight: BIG DAY Bench Press MAX 1, a whole mess of pushups and a KB clean and press shindig


Jump rope 3 mins



Front Raise/Lateral raise/Rear delt raise

Plank Shoulder taps

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

White (power lift): Bench Press

Max 1


1xAMRAP @70%

Blue (bodybuilder): Push Press




2xMax Reps

2x Max Reps with Slingshot

Single Arm KB Row

4x8 Heavy

3x30 Each

Bandy Curls, Bandy Pushdowns


OTM: 12 minutes (alternate exercises for a total of 6 sets each) :

-10 DB Hang Power Clean and Push Press *Two DBs, both arms together

-30 seconds Lunge lateral med ball throw

*Each round alternate the forward leg and throwing arm (3 sets total on each side)

**This week changes to having two DBs, both going at the same time, so the reps are doubled for each arm this week**


Friday, February 12th, 2021

Preflight: Nasty bout of wallballs and rowing after a speedy day of squats and deads


500m Row



10 Wallball

3 Max Distance med ball overhead throw


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

White (power lift): Front Squat

10x3 @55%


10x3 @55%

Blue (bodybuilder): Deadlift



Hip Circle Sled Drag


DBL KB Swing




:30 Wallballs

:30 Rest

:30 Row

:30 Rest

Continue until 150 Wallballs and 100 Calorie Row is Finished. If one exercise is finished before the other, then continue with :30 work/rest of that exercise only until finished. Ie. if wallballs are done and 30 cals is left, perform cal row on :30 intervals until done.



20 mins:

1min on, 1min off (10 rounds total)

3 “reps” bear complex AHAP

**In one minute, complete:


1 Power clean

1 Front Squat

1 Jerk

1 Back Squat

1 Back Racked Jerk

**Rest on alternate minutes**

**All movements bay be blended in any way, so long as the barbell goes from ground to shoulder, passes through a front squat, goes overhead, passes through a back squat, and goes back overhead. I.e. a Cluster and a back racked thruster would count. Or any combination thereof.**


Girth Differential:


DB Preacher Curls

30 Bandy Pushdowns


DB Tricep Kickbacks

30 Bandy Curls


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