top of page
  • Writer's picturePerfPowerTrain

Sunday OCTOBER 17th 2021 -Week 2 "Is it, less fresh, less clean? No. More Fresh, More Cleanerest

Sunday OCTOBER 17th 2021 -Week 2 “You would think, less fresh, less clean, but no, no. More Fresh, morer Cleanerest.”

**Programming options. 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, OCT 18th, DE UPPER:

Jet Fuel:


:30 Handstand hold

Spiderman forward down, backwards, back ​​


-then 3 min running clock:

5 Pushups, 5 burpees


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

White (powerlift): Speed Bench OTM (on the minute)

Board Press

2x15 @60% no board

2x10 @65% 2 board

2x5 @70% 3 board

5x2 @75% 4 board

Blue (Bodybuilder): Board Press



-3x Max reps pullups, 2x Max reps banded pullups


-10 Banded “A, T, Y, T, A” - Use 2 light bands attached to a rig. Facing the rig and holding one band in each hand, pull apart and down to make the letter A, then pull apart and down to make the letter T, then Y, then A. Repeat for all 10 reps without stopping.

-10 “Iso hold DB Curls” - Holding one DB in a 90 degree curled position, perform 10 db curls with the other arm. Switch.

-10 Db Tricep Kickbacks

-10 Supinated DB Bent over row


1 min max reps pullups

5 Rounds for time:

10 DB Pushup/Renegade Rows

10 DB Thrusters

Then Immediately

1 min Max reps kipping Pullups

**The middle bit breaks up the the manmakers into separate parts.

**The pushups/renegade rows will be performed as 1 pushup, 1 row rt, 1 pushup, 1 row left, etc... Each time a row is performed it counts as 1 rep. So to complete 10 reps, 5 rows rt and 5 rows left will be performed along with 10 pushups total.

**Standard issue DB thruster


Tuesday, OCT 19th ME LOWER:

Jet Fuel:

3 min running clock:

3 Air Squat

2 Lunges

1 Burpee


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

White (Power Lift): Box Squat

Max 1

1xAMRAP @70%

*Box height right at parallel*

*Compare to max 3 Sept 21st

Blue (bodybuilder): Box Squat




-1 min. banded marches

-100m Hip Circle Sled Drag

-12 DB RDL


8min EMOM:

:20 - Bike

:20 - 2 Hang Clean + max rep Front Squats +10lbs from last week

**Only work up to 20 seconds of every minute. Alternate exercises each minute for 4 sets total. Be aggressive on the bike.


Wednesday, OCT 20th, Active Rest

800m Run

50 Burpees

800m Run

50 Burpees




Thursday, OCT 21st, ME UPPER:

Jet Fuel:

3 min Fighter Warmup (run, bike, row, burpee, jump rope or anything to increase heart rate for 3 minutes):



:10 Pullup chin over bar hold

10 pushups

15 bandy facepulls


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

White (power lift): Bench Press vs Chains

Max 3


*dudes: 2 chains each side, Chicks 1 chain each side

**Compare to max 5 Sept 16th

Blue (bodybuilder): Bench Press vs Chains



-Double Tabata (8mins) Alternating, Using a 15lb plate

Russian Twist

Seated Bus Drivers (With scapula engaged, hold the plate straight out in front with hands on either side of the plate, rotate the plate 90 degrees clockwise and 90 degrees counter-clockwise. Repeat).

-4x12 incline prone reverse flyes

-4x12 DB Preacher Curl

-4x12 Skull Crusher


5 minutes to complete:

3 Rounds:

15 DB Bench Press (heavy for one unbroken set)

15 Chest 2 Bar Pullups

**If finished before the time cap, remaining time is rest

-then immediately

3 minutes to complete:

2 Rounds:

10 DB Bench Press

10 Chest 2 Bar Pullups

**If finished before the time cap, remaining time is rest

-then immediately

2 minutes to complete:

1 Round

10 DB Bench Press

10 Chest 2 bar pullups

*Aggressive scaling may be necessary in order for people to be able to finish in the allotted time.

*Pullups may be kipped


Friday, OCT 22nd, DE LOWER:

Jet Fuel:

400m Run


Banded Good morning

Lunges (10 each)


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

White (powerlift): Jump Squats 3x10+10lbs from last week

*Squat to power depth, i.e. about half way to parallel

*Back Racked barbell (high bar) loaded with as much weight as can be performed explosively and safely for 3 sets of 10


10x3 Not touch n go @60%

Blue (bodybuilder): Deadlift



-3x100ft Prowler sled push heavy (stay off toes, walk heel to toe)

-3x12 (6each) DB Reverse Lunge

-3x10 High Box Jumps


Get as far as possible in 10 minutes:

6, 8, 10, 12, 14, 16, 18 etc... Cal Row

10 UNBROKEN Wallball (30/20)

*Each round has 10 unbroken wallballs, and cal row increases by 2.



20 Min Max Rounds:

3 PowerClean @BW

6 Bench Press @BW

12 GHD Situps


Not For Time, For Girth Differential:




**Strict for both


23 views0 comments


bottom of page