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Sunday JAN, 17th: Week 1 “Dont take life too seriously, no one gets out alive.”



Sunday JAN, 17th: Week 1 “Dont take life too seriously, no one gets out alive.”


**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, Jan 18th, 2021

JetFuel: OTMx6

1: 10 burpee

2: 20 facepulls

3: 8 each, db front raise/db lat raise

Repeat

-mash upper body


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

White (Power Lift): Tempo Bench Press

5x3 @50%

5x3 @60%

**1st two reps, 3 count down, 2 count hold, fast up. Last rep fast.

Blue (bodybuilder): Incline bench press

4x8


GainCity:

DB Bench press

3x10


3x Superset

Max Pullups

Max pushups

*scale to get at least 10 of both on the first set


3x1min bandy rows


3x8

DB Hammer Curls

DB Kickbacks (single arm, each)


AFTERBURNER:

7min max Rounds:

10 db push press

10 pullups (kip ok)

10 cal bike

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Tuesday, January 19th, 2021

JetFuel:

Row 500

10 step ups

10 box jumps

Find max height single leg box jump. 3 step start is allowed. https://youtu.be/MZxCN_8em2Q

-Mash lower body


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

White (Power Lift): Sumo Deadlift vs Bands

Max 5

1xAMRAP @80%

Blue (bodybuilder): Sumo DL vs Bands

4x8


GainCity:

-BB RDL

3x10

-Tempo Goblet squat

3x1 min

*each rep 6 seconds down, 6 seconds up. So 6 reps each set.


AfterBurner:

25-20-15-10-5

Cal Row

Box Jumps

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Wednesday, January 20th, 2021

Active Rest Day

Tabata mash:

Situps

Air squats

V-ups

Lunges

*alternate exercises, go full 16mins

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Thursday, January 21st, 2021

JetFuel:

2x

50 jumping jacks

10 scap pullups

10 wall traces


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

White (power lift): Floor Press

Max 1

1xAMRAP@80%

1xAMRAP@70%

Blue (bodybuilder): Floor Press

4x8


GainCity:

-DB Incline bench

3x10

-Single arm landmine row

4x8 heavy

-3xSuperset

12 Ring Curls

30 bandy pushdowns

-3xSuperset

12 Ring Overhead ext

30 bandy curls


Afterburner:

4 Rounds:

20 DB snatch (10each)

20 Burpees

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Friday, January 22nd, 2021

Preflight: Speedy squats, tempo deads, and waaaaay to much assault bike


JetFuel:

3x

10 cal bike

10 stepups

10 air squats

-mash lower body


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

White (power lift) Speedy Squats:

8x4 @50%

Tempo Deadlift

7x2 @60%

*3 seconds up, 3 seconds down

Blue (bodybuilder): Tempo Squat

4x6

*3 Count down, 3 count up


GainCity:

BB Drag Row

3x10

BB Split Squats

3x10 each

*bb between legs on the ground


Afterburner:

21-18-15-12-9-6-3

Cal Bike

10 db stepups after every set. Finish with stepups.

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SABADO GIGANTE:

Linda

10-9-8-7-6-5-4-3-2-1

Bench Press @bw

Deadlift @1.5bw

Clean @.75bw

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