G.P.P. Training Program 26th October to 1st November 2020
Its been a stressful couple of days / weeks and as I’m writtining this we are still welcoming you into the arch of exercise with love and burpees.
Week 3. Its solid and tough people. Keep yourselves going, eat well, sleep well and you will train even better.
Momentum Training x
Monday -snatch
Tuesday – Deadlift and Push
Wednesday Cleans
Thursdays – Gymnastics
Friday – Squats
Saturday – WODs and teams
Sunday – Other programs
Monday
A 16min Snatch Building weight
Snatch high pull
Hang power snatch
OHS
6×2,2,2,2,1,1,1 per movement
B 12min E2MO2M
Power snatch+Snatch balance
1+2
C 8min E2MO2M
Hang squat / power snatch x3
8min
4 rounds of
12x BB thrusters rx45/30
6 burpees
then
ME cals remaining time
Tuesday
20mins to complete
A Sumo Deadlifts 5x 5
B Incline BB press 5×5
12min AMRAP -take your time
12x walking / alt lunges
6/12x HSPU / DB OH press
4 rounds
24x AKBS rx24/16
24x DU /45sec
24x push press (12ea)
24x DU /45sec
Wednesday
16min Cleans warm up
Tall muscle clean
Clean high pull
Power clean
Squat clean
Power jerk
1rep per movement build weight
B 12min E2MO2M
power / squat clean and jerk
1+2
C 8min
Heavy front rack holds
4-6×20-40seconds
3 rounds
8x Hang power clean rx50/ 35kg
16x T2B /k2E/Straight leg it up
8x push press rx50/ 35kg
16xring rows / pull ups
Thursday
Friday
20mins to complete
A Squats 5x 5
B Pull ups 5×5
12min AMRAP
Split squats x12 (6el)
Prone DB rows x12
3or4 rounds for time of:
60x double-unders or 2mins
30x DB squat cleans rx 12.5/7.5
15x burpees
Saturday
BB warm up – build weight
20 mins
YGIG with the person next to you
1x Power clean and press+2x burpee over bar – medium to heavy weight
rest 5mins
“100 Dollar Bill”
4 rounds
20 Cals
20 HSPU / Push Up
20 T2B
20 Jump squats or box jumps
20 Pullup / ring rows
Sunday