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G.P.P. training program 31st August -6th September 2020

Posted 30th August 2020 by Geoff Stewart

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


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



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



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




4 Rounds [20:00 Time Cap]:

21/15 Calorie Mono structural

18 Alternating Dumbbell Power Snatches

15 Burpees

12 Single Dumbbell Step-Back Lunges





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




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