G.P.P program 2nd-8th November
the weather has been pretty rotten the news generally not to great but the gains have been amazing and the vibes in the arch has been of the snizzle scale. Its a massive well done, bottom slap and social distance high fives people.
Week 4. 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
6/8×2,2,2,2,1,1,1 per movement
B 16min to build to a good complex weight
Power snatch
Hang squat snatch
OHS
1+1+1
4 rounds AFAP
12x GTOH Rx45/30
24xDU
12x back squats Rx45/30 back from floor
24x frisbee frogs or squat thrusts
Tuesday
20mins to complete
A Deadlifts 6x,5,5,5,3,3,3
B OH BB press 6×5,5,5,3,3,3
12mins EMOM
Min 1 12x DB Walking lunges
Min2 12x ring press ups or scales
For time
24,18,12,6
Mono cals
wall balls
burpees
butterfly sit ups
Wednesday
A 16min Cleans warm up
Tall muscle clean
Clean high pull
Power clean
Squat clean
Power jerk
B 16min to build to a good weight for the complex
Deadlift
Hang power clean
Squats clean
Jerk
1+1+1+1
5x1min rounds plus 1min rest
8x Power clean and press Rx 45/30
ME air squats
Thursday
Friday
24mins to complete
- Squats 6x 5,5,5,3,3,3,
B Pull ups 6×5,5,5,3,3,3
12mins EMOM
Min 1 12x pistols / box squats
Min2 12x Horizontal ring rows
6mins
Ladder 1+1, 2+2, 3+3 >
D ball over shoulder
T2B / MU
rest 2mins
6min
Ladder 5+5.10+10,15+15 >
D ball strongman hold low step up
(reebok steps)
butterfly sit ups
Saturday
12min YGIG person next to you per movement
Deadlifts x5
Burpees x3
Power cleans x5
Burpees x3
Push press x5
Burpee x3
“Blockbuster”
AMRAP 5min
Buy-In: 50/35 Calorie Bike
Max Rounds of “The Chief”
Rest 5 Minutes
AMRAP 5min
Buy-In: 35/25 Calorie Bike
Max Rounds of “The Chief”
Rest 5 Minutes
AMRAP 5min
Buy-In: 20/15 Calorie Bike
Max Rounds of “The Chief”
“Chief”
3 Power Cleans (60/45)
6 Push-Ups
9 Air Squats
*these are short (ish) rounds with rest period to match go for each round please.Sunday