G.P.P. training program 31st August -6th September 2020
Another week is coming your way Peeps and its looking tasty.
We are not taking the foot of the pedal this week but we are putting it out there if your are carrying aches and pains, feeling tired and don’t feeling your recovering as well as you might it may be time to back off for few sessions. This doesn’t mean miss session just back up on your intensity (tell your coach) also have a look at your food and your sleep. Are you eating enough? Are you getting enough carbs in at the right time? Are you getting enough sleep?
Train hard, recover harder.
Week 7.
Monday. Cleans
Tuesday. Squat and Pull
Wednesday. Snatch
Thursday. Other programs
Friday. Deadlift and push
Saturday. Heavy breathing
Sunday. Other programs
Monday
8min -build weight with great form.
Muscle cleans x3
Clean pulls x3
Power clean x3
squat clean x3
jerk x3
12 minutes to build to a comfortable weight
A Squat or power Clean + Jerk x (2+1)
6 sets E2MO2M
B Hang Clean pull+ squat Clean and press x 2+1
6x1min rounds with 1min rest btr
Min 1 ME hang power clean 45/30
Min 2 ME STOH 45/30
Min 3 ME Squat clean 45/30
Tuesday
12 minutes
A Back squats 6×5,5,3,3,3
12 minutes
B Pull ups 6 x5,5,5,3,3,3
12min EMOM
Min 1 left leg only step up x12
Min 2Hanging hollow holds x30-40sec
Min3 right leg only step up x12
Min 4 Lying superman’s x30-40sec
4rounds AFAP
DU x50
Butterfly sit ups x25
Wednesday
12 minutes to build to a comfortable weight
A: Power Snatch + Snatch x 1-2
6 sets E2MO2M
B: Hang Snatch Pull + Hang power Sn + Snatch
2+2+1
Dumbo
4 Rounds [20:00 Time Cap]:
21/15 Calorie Mono structural
18 Alternating Dumbbell Power Snatches
15 Burpees
12 Single Dumbbell Step-Back Lunges
Thursday
Friday
12 minutes
A Deadlifts 6×5,5,3,3,3,3
12 minutes
B BB Bench Press 5/6 x 5 @ 40×0
12min EMOM
RKBS x12
press ups on rings x12
3×2 min rounds rest 2min
15 deadlifts Rx100 /75
30 air squats
ME Mono
Saturday
16min
alt whole rounds with person next to you
9x Db deadlifts
6x Db hang cleans
3x Db push press
“Meter Maid”
For Time:
200 Meter Run (short circuit)
27 Wallballs (14/10)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (14/10)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (14/10)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (14/10)
9 Box Jumps (24/20)
200 Meter Run
Sunday