G.P.P. training program 24th August -30th August 2020.
How was last week for you?
Another solid week of training coming your way. This week we will be following the same format as week 5 and looking to bed in the basic lifts and Olympic skills with a smorgasbord of breathing and WOD to keep you guessing.
We regularly get asked why we repeated the foundation movements and general lifing patterns for a few weeks. This is to allow you guys to get use to and drill in these movements as well as make some positive adaptions to the loads your lifting and shifting.
Week 6. Embrace.
Monday. Cleans
Tuesday. Squat and Pull
Wednesday. Snatch
Thursday. Other programs
Friday. Deadlift and push
Saturday. Heavy breathing
Sunday. Other programs
Monday
12 minutes to build to a comfortable weight
A Squat or pwr Clean + Jerk x (2+1)
5 sets on the 2 mins Complex
B Hang Clean Pull + Hang Clean + FS x 2+2+2
C 6x2min rounds
6x squats cleans @45/30
12 burpees
D 4mins
ME Wall balls
Tuesday
10 minutes
A Back squatss 4/5x 4-8 @3010
10 minutes
B Pull ups 4/5 x 5 @ 40×0
12min EMOM
C1 Box step ups x6el -heavy
C2 Top of pull up iso holds x40sec
6 rounds
2x BD Box step ups x16
2x BD GTOH x16
same DBs please
Wednesday
12 minutes to build to a comfortable weight
A: Power Snatch + Snatch x 1-2
6 sets E2MO2M (12mins)
B: Hang Snatch Pull + Hang Sn + OHS
2+2+2
Working in a 121 Work t to rest format
6x rounds of:
8x Thrusters Rx45/30
12-15cal x MONO
Thursday
Friday
10 minutes
A Deadlifts 4/5x 4-8 @3010
10 minutes
B BB Bench Press 4/5 x 5 @ 40×0
10min EMOM
C1 KB swings x12 -heavy
C2 Ring iso holds x40sec – Lock out
4 Rounds of:
3 Mins work 1 min Rest
HSPU or Push Press x 7 (45/35)
T2B / K2E x 7
DU x14
Start were you finished
Saturday
20minx work
BB complex YGIG -light
5x deadlifts
5x Power celan
5x front squats
5x push press
Hero workout
“THE SEVEN”
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
Please use one bar and change your weights
Sunday