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Sunday JULY 25th 2021 -Week 2 “The iron and the soul”

Sunday JULY 25th 2021 -Week 2 “The iron and the soul”

**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 26th, DE UPPER:

Jet Fuel:


10 Cal Row

10 burpee



5 (each side) thread the needle


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

White (powerlift): Speedy bench

10x3 @65%

Blue: (bodybuilder): Bench Press



-Tempo DB piston bench press (3-0-3-0 = 3 count down, no pause, 3 count up, no pause, repeat)

-DB Shoulder complex

8 Front and lateral raise, then 8 rev fly

Max Shoulder press

*One set = 8 of each of the three previous lifts, immediately followed by max reps overhead

-Tempo Pullups

4x5 (1-1-3-0 =fast up, one count hold at top, 3 count lower, no pause at the bottom)

*Scale anyway to be able to control and get all 5 unbroken



Straight bar curls ahap

Chest Supported Kickbacks


7 min Max Rounds:

3 Pullups

100m Run

*Pullups are always strict unless said otherwise


Tuesday, July 27th, ME LOWER:

Jet Fuel:


10 Russian KB Swings

10 Ring Rows

10 Tuck Jumps


Foam roll your back

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

White (Power Lift): Squat vs Chains

Max 1

1xAMRAP @80%

*Compare to max 3, June 29th

Blue (bodybuilder): Squat



-Bandy Belt Squats


-Weighted Stepups (all reps on one leg, then switch)

3x8 (each)

*Hold DB under your chin

-Hip Thrusts

3x20 heavy


10mins OTM:

1 ManMaker (DB pushup, row lt, pushup, row rt, cluster)

2 Burpee Box Jump Over


*Less reps than last week, go on the minute this week. Aim to get done in under 30 seconds


Wednesday, July 28th, Active Rest

20mins Running Clock (not for time):

800m Run

25 Situps

*Move at a recovery pace




Thursday, July 29th, ME UPPER:

Jet Fuel:


20 mtn climbers

10 v-ups

10 Pushups



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

White (power lift): Pause Bench Press (2 count pause)

Max 3

1xAMRAP @80%

1xAMRAP @70%

*Compare to max 5 June 3rd

Blue (bodybuilder): DB Bench Press



-T-Bar rows


-DB Curl and press


-Weighted Dips



10min OTM, alternating:

Min 1:

5 DB snatch+push press left

10 wallballs (heavier than last week)

Min 2:

5 DB snatch+push press right

8 Burpees

**DB snatches are split between minutes this week, and wallballs are heavier


Friday, July 30th, DE LOWER:

Jet Fuel:

5 Rounds

10 Cal Row or Bike

10 Air Squats



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

White (powerlift): Squat

10x3 @55%

Deadlift (*If you plan on doing the afterburner, skip these deadlifts)

7x1 @65%

Blue (bodybuilder): Squat



-Sled Drag+Hip circle


-Hip circle party

3xtil it burns your face off

**Side steps, front steps, back steps, repeat



For Time:

10 Deadlift, 5 Power Clean @bodyweight

50ft Plate pinch Farmer Carry AHAP

8 Deadlift, 4 Power Clean

50ft Plate pinch Farmer Carry AHAP

6 Deadlift, 3 Power Clean

50ft Plate pinch Farmer Carry AHAP

4 Deadlift, 2 Power Clean

50ft Plate pinch Farmer Carry AHAP

2 Deadlift, 1 Power Clean

50ft Plate pinch Farmer Carry AHAP

**This week is a task priority workout and the deadlifts are higher rep than the cleans*



In teams of 3:

10 Rounds:

10 Thrusters (may be taken from rack) (135/95)

Tire Flips or Prowler Push


**each teammate starts at a different station. The thrusters are the time keeper. One person is always resting. One person is always performing tire flips or sled. One person is always on thrusters. One re-rack is allowed per set of thrusters. Any additional rerack results in a 10 burpee penalty on the spot for the whole team. The workout is finished when the whole team has completed 10 rounds. The weight may be adjusted per person.**

**If you perform this alone, perform 5 tire flips each round and your rest will be equal to the time of your last set of thrusters. Transition time may be included in the total rest time.**

**If you are a team of two, perform 5 Tire flips, and each person’s rest will be equal to the time of whichever station the other teammate is on.**

**If you are alone, perform 10 tire flips or 50m prowler**


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