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G.P.P. training program 19th October 2020- 25th October 2020

Posted 18th October 2020 by Geoff Stewart

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


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)



C 8min E2MO2M

Snatch Pull x3


5 rounds

15/20 cals

15 T2B / T2R / straight leg sit ups



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.



A 16min Cleans warm up E2MO2M

Clean high pull

Power clean

Hang squat clean




B 12min E2MO2M

power / squat clean and jerk



C 8min

Heavy front rack holds




12x Db devil press rx15/10

30x butterfly sit ups





20mins to complete

A1. Squats 5x 5

A2. Pull ups 5×5


12min AMRAP

Box step ups x6el

Negative chin ups x4 @80X0



4 rounds

20x air squats

10 / 20x ring rows / pull ups

20x Kb swings

10 / 20x press ups /HSPU




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,