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G.P.P. training program 21st September -27th September 2020

Posted 20th September 2020 by Geoff Stewart

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