G.P.P training program 14th – 20th December

Third week back post lockdown 2.0 and its the week before Christmas dinner so lets apply some pressure and get some through some work.

You would have noticed by now that we are repeating a lot of the complexes. (maybe you haven’t) this is because we really want to get these complex into your wheel houses.

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

3 rounds

40DU

40 (20ea) alt Db snatch

Tuesday

20mins to complete

A Deadlifts 6×3

B Flat BB press 6×3

12mins EMOM

Min 1 12x Db rev drop lunges

Min2 6 -12x HSPU / dips

20mins AMRAP

2min Mono for Cals

3 rounds

15x deadlifts rx80/50

10x press ups

5x burpees

repeat for 20mins

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

8rounds

3x Power clean Rx 60kg /45kg

6x T2B

3x squat cleans

6x T2B

Thursday

Friday

20mins to complete

A Squats 6x 3

B Pull ups 6×3

B 12min AMRAP

12x (6el) split squats

12x (6ea) Prone DB rows

4x3min rounds

12x pistols /-scales

12x DB clean n press

10/12 cals

“earn your rest”

Saturday

20 mins EMOM

1min cals -70% efforts

3x hang power clean

2x squat clean

1x push press

“Turkey stuffing”

5 rounds each for time of: YGIG format

12 Cals – pick your card for your cardio

6 Burpees

3 Power Clean @ 85% -heavy

Sunday