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G.P.P program 23rd -29th November 2020

Posted 23rd November 2020 by Geoff Stewart

Week 3 of off lockdown 2.0 training program. Hope all you guys are doing good and keeping the faith.

Hopefully we are coming to the end of this one and can get back into the arch to throw around some tin with your loved ones.

Be 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.


Mobility flow 10mins


A Stick works.  x5 rounds

Discolocated x20

arms only high pull x20

Front press x20

Behind neck press x20

Paused DL – shin, knee and pocket x5eac

Snatch high pull x5

Muscle snatch x5

Snatch x5


B Snatch balance and OHS  8×1+2


Snatch complex – skill 12min

C1 Snatch grip high pull x3

C2 Power snatch x3

C3 Squat snatch x3


4rounds AFAP -light


12x squat jumps

18x Push press




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 Front foot elevated Split squats 4×16-20

C2 Press ups x12-16

C3 Tempo squats 4×12-16 @4010

C4 seated OHP 4×12-16 @3010


D 4x2min (only 1 round and rest if you get any)

16x rev lunges

8x burpees

24x air squats



Mobility flow 10mins


A Stick work x5 rounds

Discolocates x10

Arms only high pull x10

Front press x10

Behind neck press x10

Paused DL – shin, knee pocket x5

Clean high pull x5

Muscle clean x5

Front squat x5 with pause


B Clean complex – skill 12min

Clean grip high pull x3

hang power clean x3

Clean x3



6x hang power cleans

4x front squats

2x clusters





Mobility 10min

A1 Rev lunges with pause at rear 3×20

A2 Plank position shoulder taps3x20


B1 Squats 4×10 40X0

B2 BOR 4x12ea

B3 Step ups 3×20

B4 Standing curls 3×10-20


C 8mins

ME Devil press to thruster



Mobility flow


4 rounds -KB,DB,BR

squats x10-16

press up x10-12

Lunges x10 -16

hold and carry 1min



6x caterpillar walks

12x GTOH

6x V sit ups

12x STOH


Finisher 5x rounds – 15 min

walking lunges 40sec

Curl and press 20sec

Squats jump 40sec

Prove rows 20sec

rest 1min