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G.P.P. training program 3rd August -9th August 2020

Posted 31st July 2020 by Geoff Stewart



Welcome back and isn’t it great?

So how are you all finding the new set up and timetable? And much more importantly how are you all feeling? We have had some feedback about trouble with stairs, getting on and off the toilet and putting object into cupboards above eyelevel. We did warn you many many times. For most of us been a while and the magic word to start with is consistency.

This week’s training program is very similar to week 2, that is the idea we can all begin to get use to moving, lifting some weight (sensible please) get our breathing into shape, get used to doing a good volume of work in 45-50min and of course working out with others.

Week 3. Good luck

Monday. Cleans

Tuesday. Squat and Pull

Wednesday. Snatch

Thursday. Other programs

Friday. Deadlift and push

Saturday. Heavy breathing

Sunday. Other programs


Clean warm up 8min

Muscle clean x3

Clean Pull x3

Power clean x3

front squat x3

Squat clean x3


20mins E2MO2M -build weight

A Power clean, squats clean and clean and press 2+2+1



Single DB alt clusters

Rest 3min


ME  Burpee pull ups


3x Burpee  3x jump pull ups



15mins to complette

A1. Back squats 5×5-7

A2 pull ups 5×3-5 scales


10mins EMOM

B1. Box jumps x6-8

B2. Ring rows x12-16 3010


10min work

Min 1 Db Step ups

Min 2 T2B

Min3 Db Step ups

Min 4 . Mountain climbers

Min 5. Rest



8min with an empty BB

2xmuscle snatch

2x hang power snatch

2x squat snatch

2x OHS


12min E2MOM

Hang pwr snatch x3

squats jumps x6


4x3min rounds

2min work 1min rest

Wall balls x25

Mono structural xMax cals





15min to complete

A1. Deadlifts 5×5-7

A2. DB seated OH press 5×10-12ea


12min EMOM

Min 1.HR plate press ups x12

Min 2. sumo DL x12


4 rounds


12 T2B

6 Bupress



Clean warm up -10mins

Muscle cleans x5

High pulls x5

Power clean x5

Front squats x5

Squat cleans x5


10 mins E30sec on 30sec

  1. 1x clean and press – Modorate weight



“360 degrees”

10 RFT YGIG with person next to you

30 Double Unders or Hop jumps

3 Hang Power Cleans 50 / 30

2 Hang Squat Clean

1 Thruster