G.P.P. training program 12th October 2020- 18th October 2020
It’s been an interesting first training block back post Covid lockdown. Its been a pleasure and a huge relief to be back at it and you guys have built some solid Fitness got some descent lifting numbers back and have you back on the fitness mainline.
Our new GPP (general physical preparedness) game is going great guns although we are still awaiting the light bulb moment to come up with a snappy name for GPP…. Any Ideas please let us know. We have been hoping that we could increase some numbers in some new classes but Covid isn’t doing us any favours, so we are going to tow the line this phase and stick with current timetable and class numbers. Saying that we have shuffled the training days around and we have been thinking long and hard about where we should be going in our next training phase. After a strong coffee and slice of Elena’s walnuts, sour dough bread with a large slice of butter we have a plan.
As you know we like to cover all the bases, GPP is our mantra. Saying that it’s really important to change the stress we put on your body and in some cases, our minds to keep our bodies and mind adapting and growing.
We are going to be improving on your clean, snatch, barbell complex numbers along with our assistant lifts and building some solid conditioning. In training theory, it tells us that too much cardio (conditioning) will affect our strength gains, true to a point but a reminder our mantra is GPP. If you really want to push up those Olympic lifting numbers, you may want to have a chat to your coaches and plan a few rest days…. Yes people, rest days.
Good luck and enjoy.
Momentum Training x
Monday -snatch
Tuesday – Deadlift and Push
Wednesday Cleans
Thursdays – Gymnastics
Friday – Squats
Saturday – WODs and teams
Sunday – Other programs
Monday
12min Snatch
Building weight
Power snatch
Snatch balance (3sec paused at bottom)
Squat snatch
B 12min E2MO2M
3 position paused pwr or sqt snatch
(Floor, hang and pocket)
x3
C 8min E2MO2M
Snatch Pull x3 -heavy
D 3 rounds
15 GTOH rx 40/25
5/ 10 MU or pull ups – pull up scales
45 DU
Tuesday
20mins to complete
A Deadlifts 5x 5
B Seated OH BB press 5×5
12min AMRAP -take your time
Rev drop lunges x12
DB flat pressx12 (On low step)
20mins AMARP
16/20 cals
20KBS
18/12x press ups / HSPU
Wednesday
16min Cleans E2MO2M
Clean high pull
Power clean
Squat clean
Jerk
8×3,3,3,3,1,1,1,1 each movement
B 12min E2MO2M
Power / Squat clean and jerk
1+2
C 2 rounds
power clean and press x15 rx 45/30
T2B x15
into
2 rounds
power clean and press x10
Butterfly sit ups x30
into
2 rounds
power clean and press x5
mountain climbers x45
Thursday
Friday
20mins to complete
A Squats 5x 5
B Pull ups 5×5
12min AMRAP
Box jumps x6
Prone DB rows x12
4x2min work 1 min rest
16/20 cals
ME Single KB squats
Finisher x50 band pull a parts
Satuday
12min YGIG person next to you per movement
Deadlifts x5
Burpees x3
Power cleans x5
Burpees x3
Push press x5
Burpee x3
“pass me the mustard”
Buy in 50cals
10 Rounds
3x BB complex Deadlift, power clean, front squat, push jerk. Rx 75/60
1 rep each movement is one round
12x Wall Balls
buy out 50cals
rest 3mins
50x T2B/ T2R/ straight leg plate sit ups
Sunday