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Sunday, JULY 11th, 2021 -Week 2 “BE FREE OR DIE”

Sunday, JULY 11th, 2021 -Week 2 “BE FREE OR DIE”

**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, July 12th, DE UPPER:

Jet Fuel:


:30 Stations




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

White (powerlift): Speedy bench vs bands

5x5 @55%

5x3 @60%

Blue: (bodybuilder): Bench Press



-Incline DB Seal Rows


-Incline DB Bench Press

4xMax (get around 15 but go to failure)


3xMax (scale to get at least 15 but go to failure)

Slingshot Pushups *if you dont have a slingshot, wrap a band around your elbows


-BB Curls


-DB Overhead Extensions



50 Barbell Shoulder Press @60% (shouldnt get more than 15 reps on the first set)

* Every break, 10 cal Assault Bike


Tuesday, July 13th, ME LOWER:

Jet Fuel:


:15 stations

Hollow hold

Side Plank

Side Plank


20 squats

20 toe touches



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

White (Power Lift): Pause Squat

Max 1

*2 Count Pause

**Focus on power all the way through the end of the lift. Not just getting out of the hole**

*Compare to Max 3 June 15th*

Blue (bodybuilder): Squat



-Banded KB swing *video shows overhead, but eye level is fine.


-DB Bulgarian Split Squats *dont actually do curls, that was a joke

3x10 (each)

-Leg ext/Curl

3x20 each


5 Rounds AFAP:

10 Squats (135/95)

200m Row


Wednesday, July 14th, Active Rest

25 Pullups

400m Run

25 Situps

400m Run

25 Pushups

400m Run

25 Box Jumps

400m Run




Thursday, July 15th, ME UPPER:

Jet Fuel:


Bear Crawl DnB

Crab Walk DnB

50 Jump Ropes



:20 RIg hang

10 pushups

10 DB Shoulder Press

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

White (power lift): Incline Bench Press

Max 1

1xAMRAP @80%

1xAMRAP @70%

*Compare to max 3 June 24th

Blue (bodybuilder): Incline Bench



-Seated BB Shoulder Press


-BB Bent Over Row



-Bandy Tricep extravaganza



7min AMRAP:

10 Pullups

15 Pushups

20 Double Unders

**Scale pullups numbers down first, then scale to jumping/bands, then scale to ring rows

**Scale Pushups by elevating, no knee pushups

**Scale double unders to 40 singles


Friday, July 16th, DE LOWER:

Jet Fuel:

-500m Row

High Knees

Butt Kickers

-Depth Jump to Box Jump

3x5 (as high as possible)

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

White (powerlift): Squats

5x5 @55%


4x4 @55%

Blue (bodybuilder): Deadlift



-Front Squat



**These can also be done on the floor by wedging your feet under anything like a barbell, or having a partner hold your feet. This allows scaling as well, because you can use your arms to get back up**

-100 Situps


For TIme:

75 Wallballs

750m Row



The following will be done as one running clock. This workout will take exactly 34 minutes. Warmup all your movements first, as you will only have 2 minutes between each EMOM.

10min EMOM, Alternating (5 sets of each):

5 Bench Press AHAP

Max air squats

*Bench should be heavy but unbroken for the first round

*Get Max Air Squats in one minute

-------2 minutes transition

10 min EMOM, Alternating (5 sets of each):

5 Squats AHAP

Max Pushups (slingshot ok)

*Squats should be heavy but unbroken for the first round

*Get max Pushups in one minute

------2 minutes transition

10min EMOM, Alternating (5 sets of each)

40m Prowler Push HEAVY

Max Sandbag over shoulder

*Prowler should be heavy enough that a sprint is not possible

*Get max sandbags over shoulder in one minute, May sub Powercleans, HEAVY. Shoot for about 6 per minute


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