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Sunday February 06 2022 -Week 2 The best time to plant a tree was 20 years ago.




Sunday February 06 2022 -Week 2 “The best time to plant a tree was 20 years ago. The second best time to plant a tree is now.”

A magnum-sized strength and conditioning program, based on powerlifting and sports performance.

**Programming options. 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 7th, DE UPPER:

Jet Fuel:

3x10

DB Shoulder Press

DB Bench Press

Bandy Pull aparts

1x

20 cal bike

*Mash

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

White (powerlift): Close-Grip Volume Bench (hands just outside shoulders)

3x10 @55%

1x20 @55%

Blue (Bodybuilder): DB Bench Press

4x8


GainCity:

CT Fletcher’s Tricep Gauntlet, 200 reps DB Skull Crusher https://youtu.be/7N65yS8z9J8

*Place 5 different sets of DB’s on the floor descending in weight. Perform 20 reps at each weight. Then...go back up in weight performing another 20 reps per weight, for 200 reps total! (by no means do these reps need to be performed unbroken. Start light. It will suck as it progresses, especially because the last set will be the heaviest)

4x

Max reps rig rows https://youtu.be/lj_1QVt64bs

20, 90 degree DB lateral raises https://youtu.be/yzelh7YqEpg

Afterburner:

Tabata: Empty BB Shoulder Press+5lbs.

------------------------------------------------

Tuesday, FEB 8th, ME LOWER:

Jet Fuel:

*We’re brushing off the sporting muscles this cycle.

Fast feet/Leg Drills https://youtu.be/mX00T4uuPtI

https://youtu.be/SeZ3dVU31Ck *If this is too advanced for people, have them start with walking high knees

Depth Jumps/Starts https://youtu.be/xS0V5-7Xgj4

Max Extension Box Jump https://youtu.be/erZvH4JKJnY

-Stretch


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

White (Power Lift): Deficit Deadlift (-2 inches)

Max 1

1xAMAP @70%

*Compare to max 3 January 11th

Blue (bodybuilder): Deficit Deadlift

4x8


GainCity:

4x

20 Banded Leg Curl https://youtu.be/Dk-UKVT8A38

20 Banded Leg Extension https://youtu.be/bVZm10sO-5U

20 Leg Press


Afterburner:

6 Rounds:

:30 burpee box jump over

:30 bike

2mins rest:

200m run AFAP

--------------------------------------------------

Wednesday, FEB 9th, Active Rest

Active Rest Day

Accumulate 5 minutes L-sit.

*every break 20 cal bike

Stretch!

-------------------------------------------------

Thursday, FEB 10th, ME UPPER:

Jet Fuel:

Bike 2mins

3x

5 Pushups

5 (each side)Plank KB pass through/drags https://youtu.be/Eker_fO0bck

5 kb press each arm

-Stretch


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

White (power lift): Close Grip Bench Press

Max 1

1xAMAP @80%

1xAMAP @70%

*Compare to max 3 January 13th

Blue (bodybuilder): Bench Press

4x8


GainCity:

3x Superset

Max reps pullups

Max reps dips

Max reps pushup

—-

100 rep Bicep Curl Gauntlet: *Place 5 different sets of DB’s on the floor descending in weight. Perform 20 reps at each weight. **This is the same as the tricep gauntlet, but half the reps. Perform them standing.


Afterburner:

3x

3min AMRAP:

3 DB Push Press

10ft Death Crawl

3 DB Push Press

10ft overhead walk

3 Burpees

*1 min rest between bouts

*These are short and nasty. Get after it!

*10ft down, 10ft back

*https://youtu.be/s4kec81FVcY Death crawl video

--------------------------------------------------

Friday, FEB 11th, DE LOWER:

Jet Fuel:

3 min Hip Circle Assault bike

-then

With hip circle

2 minutes:

5 Air Squats

3 Burpee

-Stretch


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

White (powerlift): OTM Squats/Deadlifts

1 Squat @50%

2 Deadlifts @55%

X10 minutes

*Both in the same minute

Blue (bodybuilder): Squat

4x8


GainCity:

3x

100m Reverse sled drags

12 Weighted stepups (6 each leg)


Afterburner:

10min AMRAP:

20 Air Squats

20m Bear Crawl

20 Lunge (10 each)

20m Shuttle

-------------------------------------------------

SABADO GIGANTE

20 mins Max Rounds:

5 Bench Press @bodyweight

10 Squats @bodyweight

20m Prowler Push @bodyweight

*scale weights as needed

*If you don’t have a sled, sub with odd object shoulder carry. Make it really heavy and make it 40m instead of 20m.

**If there isn’t enough room on the rig for all the bench presses and squats, then make the squat come from the floor and have people clean it. Keep it a back squat, so theyll have to press it overhead and onto their backs. These weights will probably have to be considerably lighter**

-then

Tabata Girth Differential:

DB Curls

DB Push Press

DB Kickbacks

*Go for 12 minutes

*Every :20 round, alternate from curls to push press to kickbacks, so each exercise gets 8 rounds of :20 of work.



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