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Sunday JANUARY 16th 2022 -Week 1 “If at first you don’t succeed, skydiving isn’t for you.”

Sunday JANUARY 16th 2022 -Week 1 “If at first you don’t succeed, skydiving isn’t for you.”

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, JAN 17th, DE UPPER:

Jet Fuel:


30 Second plank

10 Pushups


2 Wallwalks

1 Wall + 10 Shoulder Taps

*each set will have 3 wallwalks. On the 3rd wallwalk, finish with 10 shoulder taps (5 each side). If that cannot be done on the wall, then perform 2 wallwalks, then 20 plank shoulder taps, 10 each side.

*Mash Upper Body

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

White (powerlift): Speedy Bench:

5x3 @45%

5x3 @50%

1xMax reps @50%

Blue (Bodybuilder): Incline DB Bench Press



60 T-Bar Rows Heavy

60 DB Hammer Curls Heavy

60 Diamond Pushups

100 Bandy Overhead Extensions (high rep count per set)

100 Bandy Curls

**Get the work done in any way**



1min on, 1min off, max reps:

1DB Power Clean +1 Push Press

*Get max reps every round. Rounds are only 1 minute long so the weight should be heavy, but not so heavy that the weight is stared at on the floor. Prescribed weight goals -55’s for dudes, 35’s for ladies.


Tuesday, JAN 18th ME LOWER:

Jet Fuel:

Jog/walk 2 mins:

High Knees

Butt Kickers

Toy Soldiers

Side Shuffles/Burpees:

*Line up in the universal athletic position. Choose left or right or down. Shuffle in the intended direction. Keep your head up and pay attention to your visual ques. Change the direction any time you want. Intermittently perform an up down, mid shuffle and then shuffle in place a few seconds and then change direction. Go for about 20 seconds and do this 3-4 times.


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

White (Power Lift): Pause Squat

Max 1

*First 2 reps, 3 count pause. Last rep, no pause*

1xAMRAP@80% no pause

*Compare to max 3 December 1st

Blue (bodybuilder): Squat




10 BB Reverse Lunge with knee raise, Heavy (5 each)

-Here’s a sweet demo video in a smith machine

8 GHR These can be scaled by putting a band around the GHD and around your shoulders for assistance, or do them on the floor and have a partner hold your ankles.


Double Tabata:

Air Squats

Low Box Jumps

*Alternate movements, go for 8 mins

*Keep the box height easy to reach and focus on being explosive and quickness. Step down from the box.


Wednesday, JAN 19th, Active Rest

Active Rest Day

2k Row

100 Burpees

2k Row



Thursday, JAN 20th, ME UPPER:

Jet Fuel:

A combo of Monday and Tuesday:

Hold a plank. Perform “fast hands” (simply alternate lifting each hand off the floor rapidly). Then choose a direction, either left, right, or down. On left, plank walk left. On right, plank walk right. Intermittently perform 1 pushup. Go for about 20 seconds. Do it 3-4 times.


40 Banded Pull aparts


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

White (power lift): Pause Bench Press vs Bands

Max 3

1xAMAP @80%

*Compare to max 5 December 23rd

Blue (bodybuilder): Bench vs Bands




8 Single Arm DB Row

20 DB CSR’s + Max reps tricep kickouts (this will need to be light weight)

25 Bandy Curl

Max Reps Pushups (lots of pushups this cycle)


10 min Running Clock:

5 Min AMRAP:

8 DB Snatch AHAP

4 Strict Pullups

*Scale to jumping pullups

Rest 2 min

1 min DB Snatch

Rest 1 min

1 min max reps scaled pullups (kip ok, banded, assisted or ring row). Can start minute strict, then scale


Friday, JAN 21st, DE LOWER:

Jet Fuel:

400m run

PVC Course: Set up PVC pipes or any other obstacles at various heights in the gym. At your discretion, either jump over, or crawl under the pvc pipes as you go from one end of the gym to another. Set up boxes of various heights at one end of the rig. When finished with the pvc course, jump over the boxes.

Do this 3-4 times.


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

White (powerlift): Speed Squats vs Bands/Speed Deadlifts

Speed Squats vs bands

8x4 @45%

Speed Deadlifts

5x2 @50%

Blue (bodybuilder): Deadlift




20 BB Good morning


Leg extensions

Leg Curls

Hip Circle Party


7 Rounds:

Max Effort 10/6 cal Assault bike

*Rest as needed between efforts



Find Heavy Complex:

1 Hang Power Clean+1 Hang Clean



3 Rounds for time:

1 Deadlift @455/320

2 Muscle Ups

3 Squat Cleans @250/175

4 Handstand Pushups

**Classic heavy and nasty CF benchmark wod. THIS IS SHORT AND INTENSE!! For reference, fast people get this done in between 2:30-4:00 minutes. Make sure people are scaled properly.

**Scale deadlift and Clean weight to really heavy, whatever works.

**Scale MU to 5 strict pullups. Scale handstand pushups to 10 pushups.


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