top of page
Search
  • Writer's picturePerfPowerTrain

Sunday February 27th 2022 -Week 1 “If I’ve ever lost, I don’t remember it.”



Sunday February 27th 2022 -Week 1 “If I’ve ever lost, I don’t remember it.”

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 28th, DE UPPER:

Jet Fuel:

1 min: Max Cal Assault bike Arms only. Get after it!

-then

4x:30 Max reps

Face Pulls (banded) https://youtu.be/IndIttUTNMU

Pushups

Seated Rows (banded) https://youtu.be/VltAHFHJMDQ

*Stretch


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

White (powerlift): Jesse Burdick’s Board Fight https://youtu.be/Ea0MonesChI

3x

AMRAP: 3 reps thin board

3 reps mid board

3 reps thick board

@45%

Keep cycling through until failure. Repeat 3 times.

Blue (Bodybuilder): Bench Press

4x8


GainCity:

4x15

BB Drag Rows https://youtu.be/SUrcyZIGEqE *Back flat, shoulders over the bar, bar set at knees. Barbell stays in contact with thighs throughout the lift. Pull elbows straight back.

DB Reverse Flyes


4x15

DB Front Raise

DB Lateral Raise

*This does not have to be done as a complex today. You should be able to use heavier weights on the upright rows.

Afterburner:

For TIme: 2 Rounds

20 (10each) Plank KB Drag

20m Death Drag

20 (10 each) Plank KB Drag

20m Death Drag

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

Tuesday, MARCH 1st, ME LOWER:

Jet Fuel:

Row 500m

Lateral Change of direction Drills.

-set up 3-4 rows of small plates, or erasers, or anything small that csn be picked up. Have an athlete behind each row. Have them perform assorted c.o.d. drills for time i.e. sprint to first object, back pedal back, sprint to 2nd object, back pedal back. Then sprint to 2nd object, back pedal, then sprint to first object, back pedal. Have them pick up all the objects, then on the return, set them back down. Repeat with variations of side shuffle, sprint, back pedal, in several combinations.

*Mash lower body

-Stretch


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

White (PowerLift):Squat Vs Bands

Max 5

1xAMRAP @80%

Blue (bodybuilder): Squat

4x8


GainCity:

4x

10 (5each) DB Single arm overhead walking lunge AHAP

20 Banded Hamstring Curls

100m Sled Drag


Afterburner:

4x

200m Sprint Row

5 Max Height Vertical Jumps

*2 minute rest between rounds

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

Wednesday, MARCH 2nd, Active Rest

Active Rest Day

300 Calorie Row

*Every 60 calories, bike 10 calories

Stretch!

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

Thursday, MARCH 3rd, ME UPPER:

Jet Fuel:

Reverse Tabata:

Pushups/Situps (8 minutes)

-then

Band pull aparts, presses, upright rows

*Mash upper body

-Stretch


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

White (power lift): 3 Board Bench Press

Max 1

1xAMRAP @80%

*Compare to max 3 Feb 3rd*

Blue (bodybuilder): DB bench Press

4x8


GainCity:

4x

Max Reps Pullups (scale as needed to get at least 10 on the first set)

20 Incline DB Press

20 DB Hammer Curls

20 DB Skull Crusher


Afterburner:

Death by DB Push Press and Double Unders

OTM:

1 DB Push Press

10 DU

*Add 1 Push Press every minute. Add 5 DU every minute.

*Go until the required reps cannot be completed in a minute.

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

Friday, MARCH 4th, DE LOWER:

Jet Fuel:

Good ol’ fast feet drills https://youtu.be/mX00T4uuPtI

-Stretch


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

White (powerlift): Tempo Squat/Speed Deadlift

Tempo Squat

*All sets all reps, 5 count lower, up fast

5x5 @45%

5x5 @50%

Speed Deadlift

7x1 @60%

Blue (bodybuilder): Squat

4x8


GainCity:

3x

20 Hip Circle DB Straight leg Deadlift

8 Single leg squat (each)

1xTabata Hollow


Afterburner:

AFAP:

20-15-10-5

Burpee Box Jump Over

5-10-15-20

Row Calories

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

SABADO GIGANTE

20 min:

5 Pullups (strict)

5 DB Press AHAP

5 Deadlift @1.5 bodyweight

5 Cal Bike

Girth Differential:

3x

:30 Stations, no rest:

Straight bar curls AHAP

Dips

Chinups

DB Kickbacks

—-------------------------------------------------



11 views0 comments

Comentários


bottom of page