G.P.P. training program 19th October 2020- 25th October 2020
Week 2 of our new training phase is with us and we hope your enjoying your new work. Got to say looking amazing moving well and smelling good and that just Josh.
keep it simple DONT chase the weight, listen to your coach and work you form and move smoothly please.
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 E2MO2M Building weight
Snatch pull
Power snatch
Snatch balance (3sec paused at bottom)
Squat snatch
6×3,3,3,1,1,1 rep each movement
B 12min E2MO2M
3 position paused pwr or sqt snatch
(Floor, hang and pocket)
x3
C 8min E2MO2M
Snatch Pull x3
5 rounds
15/20 cals
15 T2B / T2R / straight leg sit ups
Tuesday
20mins to complete
A Deadlifts 5x 5
B seated OH BB press 6×5
12min AMRAP -take your time
low box step ups x16
Ring lockouts x30-40sec
4x2min plus 1min
12x RKb swings – heavy
6x Burpee box jump overs
start where you finish.
Wednesday
A 16min Cleans warm up E2MO2M
Clean high pull
Power clean
Hang squat clean
Jerk
8×3,3,3,3,1,1,1,1
B 12min E2MO2M
power / squat clean and jerk
1+2
C 8min
Heavy front rack holds
4-6×20-40seconds
6min
12x Db devil press rx15/10
30x butterfly sit ups
Thursday
Friday
20mins to complete
A1. Squats 5x 5
A2. Pull ups 5×5
12min AMRAP
Box step ups x6el
Negative chin ups x4 @80X0
40cals
4 rounds
20x air squats
10 / 20x ring rows / pull ups
20x Kb swings
10 / 20x press ups /HSPU
40cals
Saturday
6 smooth rounds
3x Power clean
6x burpees
3x squats cleans
6x burpees
3x clusters
6 burpees
“Toyle and trouble”
5 Rounds For Time 12min time cap.
12x Dumbbell Deadlifts (2×22.5/15 kg)
9x Dumbbell Hang Power Cleans (2×22.5/15 kg)
6x Dumbbell Shoulder-to-Overheads (2×22.5/15 kg)
“Age and shoe size”
Working in a YGIG format (person next to you)
34 cals
5x deadlifts
34x air squats
5x power cleans
34x cals
5x Front squats
34x burpees
5x push press
34x cals
5x squat cleans
34x T2B /T2R /scales
5x thrusters
The weight on the bar is the weight on the bar it needs to be a medium to heavy weight. The 34x reps need to be in a YGIG format as do the cals you can break them anyway you wish,
Sunday