G.P.P training program 9th-15th November
First week of lockdown and here comes lock down mark 2 GPP training program. Let be honest with this one, what a pisser but we all know the score so let’s make the best of it retain those gains, build on those skill and generally keep yourselves look and feeling fine.
These workouts are designed to as closely as possible follow the existing plan. We now it’s not going to be the same as equipment and space is going to be an issue for many, just do the best you can, but DO. The Olympic lifting days are about honing your skills, drilling your positions, so the focus is form. The exercise days again are designed to work specific area and groups of muscles. If you don’t have enough weight remember tempo is a great alternative, work the eccentric portions (lowering) of exercise slowly with control and focus on squeezing the appropriate muscle groups. The WODS or workouts should be hard and fast but always with form.
Good luck stay strong mentally and physically and we all shall come through the other end.
Monday – Snatch
Tuesday – Hamstring and pressing
Wednesday – Cleans
Thursday – Gymnastics
Friday – Squats and Pulling
Saturday – Working hard.
Sunday – whatever you have not done.
Monday
Mobility flow 10mins
A Stick work x5 rounds
Dislocates x10 (pass throughs)
Arms only high pull x10
Front press x10
Behind the neck press x10
Paused DL – shin, knee and pocket x5each
Snatch high pull x5
Muscle snatch x5
Snatch x5
B1 Snatch balance 4×4
B2 OHS 4×4
Snatch complex – skill 12min
C1 Snatch grip high pull x3
C2 Power snatch x3
C3 Squat snatch x3
WOD x5rnd
15x DU / penguin hops
15x GTOH (with what you have)
9x Burpees
Tuesday
Mobility 10mins
A1 Hip bridges 2leg 3×20
A2 Walk outs 3×10
B1 Hip bridges 1lg 3×20 (10el)
B2 Plank Holds 3x45sec
C1 Walking lunges 4×16-20
C2 Press ups 4×12-16
C3 DL 4×16-20
C4 Tricep ext 4×12-16
D 15min EMOM x5 rounds
Min 1 ME alt arm Devil press
Min 2 ME sit up
Min3 rest
Wednesday
Mobility flow 10mins
A Stick work x5 rounds
Dislocates x10 (pass throughs)
Arms only high pull x10
Front press x10
Behind neck press x10
Paused DL – shin, high hang x5eac
Clean high pull x5
Muscle clean x5
Front squat x5 with pause at bottom
B Clean complex – skill 12min
Clean grip high pull x3
Power cleans x3
Clean x3
WOD x5 rounds
Jumps squats x10
Hang cleans x10 -DB / KB / BR
push press x10 -DB / KB / BR
Thursday
Friday
Mobility 10mins
BW squats 3×20
walk outs 3×10
Tempo BW squats 3×10 (10eccentric)
Plank Holds 3x45sec
Squatss 4×16-20 (tempo)
Prone Rows 4×12-16 (6-8 each arm)
Step ups 4×16-20
Bicep curls 4×12-16
15min EMOM
Min 1 Thrusters
Min 2 Scissor sit ups
Min3 rest
Saturday
Mobility flow
4 rounds
Alt lunges into thrusters 10x( left leg, right leg, thruster) 1+1+1
Run 1mins or 1min skipping 0r 1min burpees
6 rounds
Walking lunges x20
Burpee broad jumps x5
Run 1mins or 1min skipping or 30sec burpees
rest 2mins
8 rounds
100mtr run -hard shit.
100mtr walk back -slowly -easy shit
Sunday.