G.P.P. training program 21st September -27th September 2020
Another week another WOD with a silly name and another well done, another tough week under the belts and another fun week coming your way.
Focus this week is simple build upon your number, move smoothly, listen to your coaches (training tips) work with great form, check in with your food your sleep and your stress levels.
Week 9. Joy………?
Monday. Cleans
Tuesday. Squat and Pull
Wednesday. Snatch
Thursday. Other programs
Friday. Deadlift and push
Saturday. Heavy breathing
Sunday. Other programs
Monday
8min
Muscle cleans x3
Clean pulls x3
Power clean x3
squat clean x3
jerk x3
6 minutes to build to a comfortable weight
1x Power clean + press
6 minutes to build to a comfortable weight
1x Squat clean + jerk
6 minutes E30sec
1x Squat clean + press @60%
4x 2min work with 2min rest
Mono x12/16 kcals
ME Thrusters Rx 45/30
Tuesday
12 minutes
Back squats 6×5,5,3,3,3,3
30sec ME back squats @ 60% A
12 minutes
Pull ups 6 x5,5,5,3,3,3
12xEMOM
left FFE split squats x12
Isometric bar top hold 3/40sec
right FFE split squats x12
Isometric ring top hold 3/40sec
“180”
2 rounds
15x T2B
30x air squats
45x DU
Wednesday
8min
Muscle Snatch x3
Snatch pulls x3
Power snatch x3
OHS x3
snatch x3
6 minutes to build to a comfortable weight
1x Power snatch
6 minutes to build to a comfortable weight
1x Squat snatch
6 minutes E30sec
1x power or squat snatch @50% – 60%
2 rounds Rx 20/12.5
20x Db alt arm snatches
10x burpee pull ups
20x Db alt STOH
10x burpee pull ups
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
8mins
KB walking lunges x12
KB press ups x12
50 cals
40 RKB
30 Kb High pulls
20 HSPU/scales
30 Kb high pulls
40 RKB
50 cals
Saturday
20minx work
BB complex YGIG with person next to you (complete rounds)
7x deadlifts
5x Hang power clean
3x front squats
1x push press
8mins E2MO2M
3x Deadlift
2x Hang power clean
1x jerk
“Rabbit stew”
Working with the person next to you
6 rounds each
Block run or 17kcals bike
ME power clean and press @45/30
P1 runs whist P2 cleans then switch
rest 2min
YGIG
Burpee ladder
1,1,2,2,3,3,4,4 etc