G.P.P training program 7th – 13th December
Its our second week back and there are a few aches and pains a few funny walks but clad to say lots of smiling faces in the gym.
Its a full week of programming this week so check it out see what you fancy and then choice what you need to do.
Good luck, be brave and clean your hands.
Monday – Snatch
Tuesday – Hamstring and pressing
Wednesday – Cleans
Thursday – Gymnastics
Friday – Squats and Pulling
Saturday – Working hard.
Sunday – whatever you have not done.
Monday
Warm up and drills please
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
squat snatch
OHS
1+1+1
8minEMOM
40xsit ups
20x GTOH -bb only
30xsit ups
30x squats -bb only
20xsit ups
40x alt lunges -bb only
ME x sit ups
ME x GTOH -bb only
Tuesday
20mins to complete
A Deadlifts 5×5
B incline BB press 5×5
12mins EMOM
Min 1 12x alt DB lunges
Min2 12x ring press ups or scales
3 rounds -with a pair of DBs
Ring row / pull ups x20
DB step ups x20
DB press ups or dips x20
DB step ups x20
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
Hang power clean
Squats clean
Jerk
1+1+1
4rounds
5x power cleans rx75/50
20x air squats
5x push press or HSPU rx75/50
20x air squats
finisher
20 ab rollouts
Thursday
Friday
20mins to complete
A Squats 6x 5,5,5,3,3,3,
B Pull ups 6×5,5,5,3,3,3
C 12mins EMOM
Min 1 12xshrimp squats or Bulgarians split squats
Min2 6xNegative chin ups 60X0
12min AMRAP
10/12 cals
24 T2B scales
10/12 cals
24 burpees
Saturday
10 min EMOM (5 rounds) light
3x deadlifts
2x power cleans
1x cluster
10 min E2MO2M (5 rounds) heavy
3x deadlifts
2x power cleans
1x cluster
“don’t pick your nose”
4min cals -pick a card to get your machine…..
16x Devil press to thruster rx 22.5 /12.5
3min cals
12x Devil press to thruster
2mins cals
8x Devil press to thruster
1min cals
4x Devil press to thruster
Sunday