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Sunday Oct 25th, 2020 “The comfort zone is where dreams go to die” Week 1.



Sunday Oct 25th, 2020 “The comfort zone is where dreams go to die” Week 1.

-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 doesnt want to overdo the sweats, just take the movements and rep counts out of the afterburner and do them like regular sets/reps.


Monday, OCT 26th, 2020

Pre-Flight: Bench Press dropsets to failure, weighted chinups, db shoulder press, your own curls/tris, and a blowout of shoulders with medball tosses and handstand holds


Jet Fuel:

2x

10 Pushups

15 Lunge Lateral med ball throws https://youtu.be/oz_yJVTpg7k

-Mash


Major, Lift: Red: Bench Press

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

Wht/Blu: Speedy Bench/Burnout Dropset

Speedy Bench

7x3 @50%

1xMax Reps, Starting @60%

**Complete 6 suspersets of bench press, non-stop, max reps, decreasing in weight, down to the empty bar or near. Using small plates, load the bar to 60%. Complete max reps, then immediately strip some weight and hit max reps again. Strip more weight and hit max reps again. Do this 6 times, all the way down to at or near empty BB.** https://youtu.be/47t0NtU5FoQ This CT Fletcher video shows the basic idea. In the video, he goes for 10 reps at each weight, working to 200 reps. We’ll be going for max reps at each weight, and only decreasing in weight. Not going back up again.


GainCity:

-Chinups (palms facing toward you)

5x5 AHAP (weighted if possible, otherwise scale to get 5 each set)

-Seated DB Shoulder Press

4x12

-Curls/Triceps Of your choice

4x12 (each) *questions, ask coach


Afterburner:

5 Rounds:

:30 Med Ball wall throws https://youtu.be/VRRGIuxY_L4

:15 Handstand hold (or wallwalk)

-:15 seconds rest

**each round takes 1minute. 5 minutes total.

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Tuesday, OCT 27th, 2020

Pre-Flight: Heavy deficit deads, goblet squats and GHR’s then a quick nasty burn of Banded sprints and box jumps


Jet Fuel:

2 mins Hip circle bike https://youtu.be/sWrCL53PWzs

-then

2x

10 Walking Lunges (total)

5 Cossack squats (each side) https://youtu.be/Sza-kx6ekjQ

-mash


Major, Lift: Red: Squat

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

Wht/Blue: 2” Deficit Deadlift

Max 1

1xAMRAP @80%


GainCity:

-Goblet Squats

4x25

4x12 *Video shows a banded scaling option, or can be done with partner on the floor. Partner holds your feet.


Afterburner:

10x

:15 Banded sprints in place https://youtu.be/S1s4AsTS1VA

10 Box Jumps

*rest :30 between rounds

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Wednesday,OCT 28th, 2020

Active Rest Day

Row 5k moderate pace, no faster than 20 mins

-then...STRETCH!

-OR-

Humpday Pumpday

In order, complete:

50 Sandbag Squats

20 Bench Press @bodyweight

50 Sandbag Ground 2 over shoulder

20 Bench Press @bodyweight

*Every 3 minutes perform 10 Calorie Assault Bike until finished*

**Sub D-ball for sandbags, or Sub BB Zercher squats for Sandbag Squats, and Powerclean for ground 2 over shoulder, or Tire flips for ground to over shoulder**

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Thursday, Oct, 29th 2020

Pre-Flight: Bench n bands, floor press, rows, curls, pushups and db snatch!


Jet Fuel:

Jump Rope 2 mins

-then

2x

10 Jumping Pullups (controlled negative)

10 DB Reverse Flyes

10 DB Bench press

-Mash upper body

Major, Lift: Red: Shoulder Press

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

Wht/Blu: Pause Bench vs. bands https://youtu.be/GYf9u7IXebw

Max 5

*2 Count pause on first (2) reps. Then normal bench on last (3) reps.


GainCity:

-DB Floor Press

4x15

-TBar Rows

4x12

-Curls/Tris of choice

4x12 (each) questions, ask coach!


Afterburner:

7min AMRAP:

10 Pushups

10 DB Snatch (5 each)

10 Situps

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Friday, Oct, 30th, 2020

Pre-Flight: On the minute squat and dead work today followed by one try to empty the tank and see how fast you can row 1000 meters


Jet Fuel:

500m row

2x

3 inch worms

10 squats

10 situps

-mash


Major, Lift: Red: Deadlift

-then 2xAMRAP @80% of the days heaviest set

Wht/Blu: OTM: 14mins, alternating

5 Front Squat @50%

2 Deadlift vs bands @60%


GainCity:

-DB Split Squats AHAP

4x8 (each)

-DB Good Morning AHAP

3x25

**Hold the DBs, palms facing you against the front of your legs. Trace your body with the DBs throughout the GM**


Afterburner:

For Time:

Row 1000m

**Empty the tank! All out sprint!!**

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SABADO GIGANTE

In order, complete:

50 Sandbag Squats

20 Bench Press @bodyweight

50 Sandbag Ground 2 over shoulder

20 Bench Press @bodyweight

*Every 3 minutes perform 10 Calorie Assault Bike until finished*

**Sub D-ball for sandbags, or Sub BB Zercher squats for Sandbag Squats, and Powerclean for ground 2 over shoulder, or Tire flips for ground to over shoulder**

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