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Lockdown workout GPP 22nd -28th March 2021

Posted 21st March 2021 by Geoff Stewart

Its getting closer, a few more weeks and we you’ll be able to come and plan in the actual gym. with some restrictions still (sorry – we will be sending out an email asap).

Monday

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

Complex 8 -12mins
KB or Db Ladder 1>?
Db devil press 1xeach arm please
Jump squat
Grind it out and move smooth

 

Tuesday

Mobility and activation 5-10mins

5 rounds
KB swings
Alt rev lunges x12

5 rounds
Plank shoulder taps x24
Tempo squats x12 @4010

10 rounds
Swings x9
burpees x6
Press ups x3

 

Wednesday

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

Complex 9 -8 rounds
Thrusters x6
Squats x6
Shoulder press x6 (pull ups)

 

Thursday

 

Friday

 

Mobility and activation 5-10mins

5 rounds
Deadlifts – variations x12
Press ups x 6 -12

5 rounds
Walking lunges x24
Pull ups / BOR x12ea

16min AMRAP
Jumps squats x24
Bicep curls x12-16 double handed
Bulgrian split squatsx12-16el
Tricep ext x12-16 double handed
jumps squats x24
Bicep curls x12-16 double handed
Bulgrian split squatsx12-16el
Tricep ext x12-16 double handed

 

Saturday

Starting with a stick warm -6-10mins
Dislocates

High pull /row
OH press in front
OH press behind neck
OH squat
Scarecrow snatch
Drop snatch

Complex 10 – 6 rounds
Air squats x24
alt lunges x24
jump squats x12
jump lunges x12
rest 1 min
DB /Kb groud to over head x12
rest 1min