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Sunday, MAY 16, 2021 -Week 2 “The only way is through”

Sunday, MAY 16, 2021 -Week 2 “The only way is through”

**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, MAY 17th 2021

Jet Fuel:

Bike arms only 3 minutes


Weighted Low Bear Crawl

(forward backward side2side)

10 Pushups

20 Facepulls



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

White (powerlift): Speedy Bench

10x3 @55%

5x3 @60%

Blue (bodybuilder): Bench Press



-Overhead Hold

3x30seconds **Load the barbell to your 1rm shoulder press weight. Perform a push press to get the weight overhead and upon achieving a full lockout, hold for 30 seconds**

-Sled Rows

3x100m Heavy


X100 **Any variation of bicep curl, tricep ext, and shoulder boulder builder, 100 reps of each, broken up anyway**



20 Seconds on, 10 seconds off:

Battle Ropes

**Sub for: 20 seconds ON, 10 seconds OFF, Low bear crawl if you dont have ropes. In a low bear crawl, hips are low so your back is flat and your legs are bent with your knees underneath you. Move Fast**

**The time is swapped this week so the work is twice as long and the rest is half as short**


Tuesday, MAY 18th, 2021

Jet Fuel:

Row 500


10 KB Deadlift

10 KB Swing

10 KB Squat

**Do this in partners. 1 holds a plank while the other completes one round. Switch for 3 sets**


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

White (Power Lift):Pause Squat

Max 5

*2 Count Pause

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

Blue (bodybuilder): Squat



-Dynamic Row

4x15 **Start in a deadlift position. Begin the movement like a regular deadlift, and as the bar reaches your knees, row the bar to your chest, then back to your knees, then back to the floor. Repeat.**

-Banded Marches **If you dont have a chainbelt, use your liftng belt and attach the bands directly to it.

-Bandy Leg extensions



Double Tabata (8minutes):

3 KB swings + 3 Goblet Squats

**Every 20 second bout is the same. Peform 3 kb swings, then immediately 3 goblet squats. Repeat for 20 seconds. Go for 8 minutes**


Wednesday, MAY 19th, 2021

Active Rest Day

800m Run

50 Ball Slams

800m Run

50 Wallballs

800m Run

50 Ball Slams

800m run

50 Wallballs



Thursday, MAY 20th, 2021

Jet Fuel:


20 seconds Deadbugs variations

10 Pushups



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

White (power lift): Push Press

Max 2

2xAMRAP @80%

*Compare to April 29th

Blue (bodybuilder): Push Press

4x8 (each)


-BB Drag Rows


-DB Bench Press


-Alternating DB Curls

4x20 (each)

-Single Arm DB Kickbacks

4x20 (each)

-Band Pull aparts



7min Max Rounds

20 Double Unders

10 Single Arm Hang Clean and Press (5 each)+5lbs from last week

5 Pullups (Strict)

**DU’s increase this week, clean DB weight goes up, pullups go down but are strict. If ring rows were done last week, make the ring row harder this week**


Friday, MAY 21th, 2021

Jet Fuel:

Hip Circle Assault bike 3 mins




Major, Lift: Red: Deadlift

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

White (powerlift): -Speedy Squat

10x2 @50%

5x2 @55%

-2 Position Deadlift

7x2 @60%

*First rep 2 position. 2nd rep, fast!

Blue (bodybuilder): Squat




-SIngle arm DB stepup

3x12 (each)c02

-Hip Circle Farmer Carry Sled Drag




-150m Row

-10 Broad Jumps

**Alternate movements for 5x each**



30 Reps of the Bear Complex @bodyweight in as few sets as possible

**Every 5 reps, perform 100m Farmer Carry AHAP**

This is HEAVY. Make it heavy. This is hard. Make it Hard.

**For the purpose of this workout, we are defining “1 rep”, as 1 cycle of the barbell from ground to shoulders, through a front squat, then overhead locked out, then to the shoulders for a back squat, then overhead and locked out again before the bar can return to the floor in front for the next rep. **


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