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Sunday, JUNE 13th, 2021 -Week 2 “And everythinger is Shinier and Newerest"



Sunday, JUNE 13th, 2021 -Week 2 “And everythinger is Shinier and Newerest”

**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, June 14th, DE UPPER:

Jet Fuel: 20ft Death Crawl with lightweight DB’s https://youtu.be/s4kec81FVcY


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

White (powerlift): Pause Bench press

10x3 55%

7x3 65%

3 count pause

Blue: (bodybuilder): Pause Bench

4x8


GainCity:

3x

15 Incline DB Press

15 DB Chest Supported rows

8 (each) DB Floor seated single arm shoulder press

ArmsXArnold in Commando


Afterburner:

5 Rounds:

25ft prowler push or 10ft Death Crawl

5 DB Shoulder 2 Overhead +10lbs each hand from last week

5 Cal Ass Bike

3 Muscle Ups or 10 Pullups (kip ok)

5 Cal Ass Bike

5 DB Shoulder 2 Overhead +10lbs each hand from last week

25ft prowler push or 10ft Death Crawl

*Last weeks chipper split into 5 rounds

*Muscleups may be scaled to any variation that maintains integrity of movement i.e. bar muscleups or chest 2 bar pullups or ring rows, etc.

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Tuesday, June 15th, ME LOWER:

Jet Fuel:

500m Row

3x

5 BB deadlift

5 BB high pull

5 BB muscle clean


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

White (Power Lift): Pause Squat

Max 3

*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 May18th*

Blue (bodybuilder): Squat

4x8


GainCity

3x

20 Leg extensions and Leg Curls

20 Pistols (scale to a bench)

:30 pvc over/unders (15 seconds left,15 seconds right)

*Place a pvc pipe on j hooks on the rig. Standing to the right and facing parallel with the direction of the pipe, jump over the pipe to the left, and crawl under back to the right. Do this for 15 seconds, then turn 180 degrees and jump right over pipe and crawl back through to the left.


Afterburner:

AFAP:

1k Row

20 Powercleans +10lbs from last week

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Wednesday, June 16th, Active Rest

4x

5min Jog

3min Bike

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Thursday, June 17th, ME UPPER:

Jet Fuel:

5 Minute AMRAP:

20 Double Under

5 Strict Pullups

5 Pushups


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

White (power lift): Close Grip Bench

Max 3

1xAMRAP @80%

1xAMRAP @70%

*Compare to max 5 May 13th

Blue (bodybuilder): Alternating DB Bench Press

4x8 (each)


GainCity:

3x

DB Shoulder Complex:

8 Front Raise

8 Lateral Raise

8 Reverse Fly

30 Shrugs


3x

10 DB Curls

20 Bandy Curls

10 Tricep KickBacks

20 Bandy Pushdowns


Afterburner:

5 Rounds:

30 seconds on, 30 seconds off, alternating

Ring Rows

Pushups

Burpees

*Alternate through the movements in 30 seconds intervals, until 5 sets of each movement have been completed.

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Friday, June 18th, DE LOWER:

Jet Fuel:

3x

Ass bike 10 cal

Broad jump down

Inch worm back


Major Lift: Red: Deadlift

-then 2xmax reps @80% of the heaviest set of the day

White (powerlift): Deadlift

10x3 @55%

5x3 @65%

Squat:

10x1 @60%

Blue (bodybuilder): Deadlift

4x8


GainCity:

3x

20 bandy hip thrusters

12 GHRs


Afterburner:

AFAP:

10x

10 DB Walking Lunges +10lbs each hand from last week

10 Box Jumps

10 Goblet Squats

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SABADO GIGANTE:

10 Cal Bike

20 Bench Press (155/85)

20 Strict Pullups

10 Cal Bike

20 Bench Press

20 Push Press (155/85)

10 Cal Bike

20 Bench Press

20 Power Snatch (155/85)

10 Cal Bike

20 Bench Press

20 PowerClean (155/85)

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