G.P.P. training program 28th September -4th October 2020

Another week is coming your way people and its looking like anther fun one. Fun being the important word.

When I normally write your weeks focus its normally something about form and numbers…. you know all this so go get it this week. No prisioners.

Week 10. Woof

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

8 minutes to build to a challenging weight

1x Power clean + press

8 minutes to build to a challenging weight

1x Squat clean + jerk

5x AFAP

6x hang squats cleans @45/30

12x heavy wall balls arms only (push press NO squats)

Tuesday

12 minutes

Back squats 6×7,5,3,7,5,3

12 minutes

Pull ups 6 x7,5,5,7,5,3

8min AMRAP

8elx DB Box step ups

4eax Alt arm rope pull ups

12min or 3 rounds

5/10x HSPU /Dips

10x box jump

20X cals Mono

Wednesday

8min

Muscle Snatch x3

Snatch pulls x3

Power snatch x3

OHS x3

snatch x3

8 minutes to build to a challenging weight

Power snatch

8 minutes to build to a challenging weight

Squat snatch

16mins -working up

1eax single arm Db thrusters

1x pull ups

3eax single arm Db thrusters

3x pull ups

5eax single arm Db thrusters

5x pull ups

7eax single arm Db thrusters

7x pull ups

Thursday

Friday

12 minutes

A Deadlifts 6×5,3,1,5,3,1

12 minutes

B BB Bench Press 6 x 5 @ 40×0

8mins AMRAP

Sumo deadlifts x6

HR press ups x12

3 rounds

16/20 cals

2 rounds

12x T2B

24x KBS

IE row then do 2 rounds then row then do 2 rounds etc

Saturday

20min work build your weight

3x High pull

rest 30sec

2x power clean

rest 30sec

1x clean and press

rest 60sec

“21 SAVAGE”

3 Rounds, 30:00 Cap:

21 cals Mono

21 Front Squats

21 Push Presses

21 Hang Clusters

Barbell: 45/30