GPP training program 27th – 2nd August 2020
Welcome back and isn’t it great?
As we hope you’re all aware we are running a slightly different set up, timetable and program at the moment due to this thing called Corona. Our GPP program is exactly what is says, General Physical Preparedness. Our aim in this first 1-3 weeks is to get you all back into the groove. Allow you to get used to working with a barbell again, getting you use to breathing heavy, putting those foundation back in place and most importantly not breaking anyone.
This week’s training program is aimed at dusting down those barbell movements, getting you use to working with some load and getting you back into the groove. This doesn’t just mean in the gym it also means you’ll need to start looking in more detail at your nutrient through the day and around training, your water intake, resetting your sleep patterns and most importantly listening to your bodies again.
Week 2. Good luck
Monday. Cleans
Tuesday. Squat and Pull
Wednesday. Snatch
Thursday. Other programs
Friday. Deadlift and push
Saturday. Heavy breathing
Sunday. Other programs
Monday
6min EMOM with an empty BB
2xPower clean
2x cleans n press
Add 1 rep each min
20mins E2MO2M -build weight
A Power clean, squats clean and front squats 10x 2+2+2
12min AMRAP
“simple and honest”
Wall balls x20
10 T2B or K2E
5 burpees
Tuesday
15mins to complete
A1. Back squats 5×5-7
A2 pull ups 5×3-5 scales
12mins EMOM -6set each
B1. Box step ups x6el
B2. BB BOR x8-12
“Bouncy bunnies”
6min AMRAP
20xDU or pencil jumps
10 air squats
5 squat jumps
Wednesday
8min with an empty BB
2xmuscle snatch
2x hang power snatch
2x squat snatch
2x OHS
20mins E2MO2M -build weight slowly NO misses.
A Power snatch, squats snatch and OHS squats 10x 2+2+2
15min 5x 2+1
Mono structural 40seconds
ME BB thrusters @30/45kg or scale
Thursday
Other programs
Friday
15min to complete
A1. Deadlifts 5×5-7
A2. DB seated OH press 5×10-12ea
Pyramid Scheme
For Time:
10-20-30-40-30-20-10 each movement
KB swings
press ups
Saturday
8min
30sec MONO structural
12 air squats
8 press ups
6 up downs
20mins E2MO2M -build weight
Deadlifts, hang power, clean, front squat, Cluster 10×7+5+3+1
“Hit and Run”
3 Rounds:
400 Meter Run – back door to canal
12ea Db Snatches 22.55 /12.5
24 Single Dumbbell Squats 22.5/12.5
Sunday
Other programs