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Lockdown workout GPP 8th -14th March 2021

Posted 8th March 2021 by Geoff Stewart

Welcome another week and we are getting closer. Work hard and get ready.

Monday.

Mobility and activation 5-10mins
3 rounds
Hip bridges x12
rev lunges x12el
Hip bridges x12
Forward lunges x12

3 rounds
Press ups x12
Pull ups / rows x12 each arm

8min AMRAP
Plank with alt forward reach x20ea
Air Squats+ 1 – 1/2 squats x10+10
Flutter kicks x40
Air Squats /1- 1/2 squats x10+10

 

Tuesday

Starting with a stick warm -6-10mins
Disclocated x10
High pull /row x10
Oh press in front x10
Oh press behind neck x10
Oh squat x10
Scarecrow snatch x10
Drop snatch x10

Complex no 6 – 12 mins
swings x20
clean and press x10ea
squats x20
BOR x10ea
Steady and consistant
Finisher 4mins
walking lunges – as far as you can go

Wednesday

Mobility and activation 5-10mins

3 rounds
Walking lunges x12el
Walkout to press up x6

5 rounds
Swings x24
push press x12ea

Ladder 1>5 the 3 extra rounds @5s
Squats -KB or DB
Burpees
Thruster -KB or DB
Burpees

Complex 9 -8 rounds

Thrusters x6

squats x6

shoulder press x6 (pull ups)

 

Thursday

Friday

Starting with a stick warm -6-10mins
Disclocated x10
High pull /row x10
Oh press in front x10
Oh press behind neck x10
Oh squat x10
Scarecrow snatch x10
Drop snatch x10

8 rounds
casack lunges x8eas
Clean and press x8 (alt rounds with pull ups)
Squats x8
Rest 1min

Complex no 7 -3x3min rst 2min btween
BD/ KB Snatch into push press x3 each arm
Jump squats x6
Burpee x12
Start next round were you finished

Saturday

Mobility and activation 5-10mins

4 rounds
Paused squats x6 -5sec at bottom position
Banded pull aparts or BOR x24/12

4 rounds
Single leg RDL x12el
Paused press up x6 –5sec at bottom position

12min AMRAP
alt lunges x24
Banded of Db Bicep curls x24
Bulgrian split squatsx12el
Tricep kick backs x24 (tins)