top of page
Search
  • Writer's picturePerfPowerTrain

Sunday JANUARY 2nd 2022 -Week 1 “It’s 2022. Just two more weeks to flatten the curve, we swear.”



Sunday JANUARY 2nd 2022 -Week 1 “It’s 2022. Just two more weeks to flatten the curve, we swear.”


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 3rd, DE UPPER:

Jet Fuel:

Tabata:

Plank

Mtn Climbers

(Alternate movements, 4 mins total)

-then

Stability planks, work raising left hand, right foot, then right hand, left foot. Go for 10 seconds each side back n forth.

-then

20 band pull aparts


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

White (powerlift): Tempo Bench

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

5x5 @45%

5x5 @50%

Blue (Bodybuilder): Bench Press

4x8


GainCity:

4x

15 Incline DB piston press

15 Bent over BB Rows

15 Straight bar Curls → 20 bandy curls

15 DB overhead extensions → Bandy Overhead extensions

*All these movements should be performed as heavy as possible for the required reps. If a set was done that was easy, it didn’t count.

Afterburner:

3 min on, 2 min off

10 Situps

5 Pushups

*This needs to be scaled so people are working and moving fast for 3 minutes. These are both simple movements but the burn will add up quick. Reduce the reps for pushups if needed and scale by elevating. As always, no knee pushups.

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

Tuesday, JAN 4th ME LOWER:

Jet Fuel:

200m Run

-then

10 Kossack Squats

10 Pole Squats

-then

Find max height:

Kneeling squat jump → Box jump

-Stretch


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

White (Power Lift): Squat

4x8

Blue (bodybuilder): Squat

4x8


GainCity:

3x20 Dimmel Deadlifts https://youtu.be/UWTSNmulwJM

3x12 Sumo Goblet Squats

2x20 Leg extension/leg curls



Afterburner:

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

Calorie Bike

*20 Jumping Lunges (total) after every set. Finish with bike.

**Some people can’t jump and lunge. Just have them lunge in place. Scale the reps down to 16 or 14 if needed for some people.

**This is a fast, gross, leg burner. It should be puky and fast

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

Wednesday, JAN 5th, Active Rest

Active Rest Day

Row a 5k

-then

Stretch!

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

Thursday, JAN 6th, ME UPPER:

Jet Fuel:

20 Pull apart, 20 bandy press

3 rounds, increasing in complexity:

-10 Pushups → 20 sec handstand → 10 handstand pushup

-10 Scap Pullups → 10 ring row → 10 pullup

-20 Jump ropes → 20 double under attempt → 20 double under

-Stretch


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

White (power lift): 2 Push Press + 1 Power Jerk

MAX complex

*Compare to Nov 4th

Blue (bodybuilder): Push Press

4x8


GainCity:

4x

15 Seated DB Arnold press

15 DB Lateral raises and DB Reverse flyes

12 DB Hammer Curls → 12 Ring Curls

12 DB Skull crusher → 12 Ring Extensions

*All these movements should be performed as heavy as possible for the required reps. If a set was done that was easy, it didn’t count.


Afterburner:

5 Rounds:

5 HSPU

10 Pullups

20 Double Unders

**Again, a fast nasty burn!!! Scale appropriately so that people are moving quickly and efficiently.

*HSPU = handstand pushups. Scale them to negatives, handstand holds, or DB push press HEAVY.

*Scale pullups to any variation, but first scale reps if needed

*Scale double unders to 20 seconds of double under attempts for each round

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

Friday, JAN 7th, DE LOWER:

Jet Fuel:

Fast feet drills

10 pole squats

-Stretch


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

White (powerlift): Tempo Deadlift/Speed Squat

Deadlift

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

5x5 @45%

5x5 @50%

Speed Squat

7x1 @60%

Blue (bodybuilder): Deadlift

4x8


GainCity:

4x

20 Hip thrusts (banded) https://youtu.be/0O872IBsTwA Attach a band to the rig and around your waist.

100m Reverse Sled Drag


Afterburner:

10 min EMOM:

20 Cal Row

12 Burpee over rower

**This is gross and it sucks. Most people will not be able to maintain this. Scale the reps and cals as needed to get about 15 seconds rest

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

SABADO GIGANTE:

Max 5 Bench Press

-then

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

Bench Press @70% of max 5

**3 Ring or Bar muscle ups between every round. Finish with muscle ups

**Scale to 5 pullups of any variation

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




27 views0 comments

Comments


bottom of page