G.P.P. training program 10th August -16th August 2020
Another great week under our training belts and glad to say that we are getting back in the groove and those welcome back aches and pain seem to have eased up a little.
This week’s training program is very similar to week 2 and 3 with a few twists in there to keep you guessing. We would like you to focus this week on form over weight as always but taking note of what weight you have on the bar, RPM and calories on the screens and begin to build a mental foundation for our new phase of training.
Week 4. Good luck.
Monday. Cleans
Tuesday. Squat and Pull
Wednesday. Snatch
Thursday. Other programs
Friday. Deadlift and push
Saturday. Heavy breathing
Sunday. Other programs
Monday
With a 3x6min with 2min rest
6min build to a 3rpm Hang power clean for the day
Rest 2min
6min Build to a 3rpm squat clean for the day
rest 2min
6min Build to a 3rpm squat clean and press
For Time:
400 Meter Run
40 hang power cleans (45/35)
400 Meter Run
40 Burpees
400 Meter Run
40 OH push press (45/35)
400 Meter Run
40 Burpees
Tuesday
15mins to complete
A1. Back squats 5×5-7
A2 pull ups 5×3-5 scales
8min box jumps EMOM
B box jumps x4-6
3 rounds
Ring rows x20
DB Box step ups x40
DB renegade rows x20
DB Box step ups x40
Wednesday
8min with an empty BB
2xmuscle snatch
2x hang power snatch
2x squat snatch
2x OHS
20mins E2MO2M -build weight
A Power snatch, squats snatch and OHS squat 10x 2+1+1
3x2min work 1min rest
AKBS x20
ME cals mono structural
Thursday
Friday
15min to complete
A1. Deadlifts 5×5-7
A2. DB seated OH press 5×10-12ea
12min EMOM
min 1. DL x10-12
Min 2 deficit or ring press ups x10 +isometric hold at top
5 rounds
5x D ball ground to over shoulder
10xT2B
1x lap with D-ball
To finish
Out the back turn left to end left to end left back in front door to your X
Saturday
Warm up – you’ll need too.
“Blockbuster”
AMRAP 5min
Buy-In: 50/35 Calorie MONO
Max Rounds of “The Chief”
Rest 5 Minutes
AMRAP 5min
Buy-In: 35/25 Calorie MONO
Max Rounds of “The Chief”
Rest 5 Minutes
AMRAP 5min
Buy-In: 20/15 Calorie MONO
Max Rounds of “The Chief”
“Chief”
3 Power Cleans (60/45)
6 Push-Ups
9 Air Squats
Sunday