G.P.P training program 12th – 18th April
Welcome back to our first week back in the gym. A couple of things to take into consideration on our return. The need to keep in mind that we have had a solid amount of time out of the gym and need to take some time to acclimatise back into the gym. Giving your self 4-6 weeks to get the engine running smoothly again will be the ideal scenario.
We’re going to start with some basics and get the body moving again. Giving us a dose of fitness that will stimulate some development without breaking our selves and walking around like Emperor Penguin out of Ice Age 2. We will need to take our own current fitness levels and adapt the program where needed. As we can’t coach classes at the moment please feel free to ask the coach if you need individual attention with understanding how the program runs.
The basics will start with the fruit and veg of the meal with the meats added in at the end. We’ll ask that we start nice and easy with the weight selection for the sessions and aim to build on this week to week. Starting at 60% of our old weights is a good starting point.
Good luck, be brave and clean your hands.
Monday – Leg & Back
Tuesday – Cleans
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Legs & CHest
Saturday – Snatch
Monday
A: Front Foot Elevated Split Squats
3-4 x 10-12
A2: Chest Supported Row
3-4 x 10-12
B: Russian KB Swing
3-4 x 10-12
B2: Front Plank (FLR)
3-4 x 45-60sec
Workout:
A little tester to get the lungs buring. Be sure to record the result, it will return again.
2km Row / Ski
or
250cal Bike
Tuesday
Every 2 mins – Don’t focus on the weight, only movement.
A: Muscle Clean
3 x 5
B: Hang Power Clean
5 x 5
C: Hang Clean High Pull
3 x 5
Workout:
18 minutes of:
Complete one exercise per minute:
16/12 cal Ski
16/12 Db Thruster
32 DU
Wednesday
10 minutes rolling clock
500m Row / Ski / Bike
40m Bear Crawls
20 Kb Swings
Rest 2-3 min
Working at 60-70%
5 Rounds:
Thrusters x 5
Row / Ski x 250
Rest 5 mins
Working at 60-70%
5 Rounds:
Front Squats x 5
Row / Ski x 250
Finishers:
30 Turkish GetUp total, rest as needed. Focus on movement.
100 Calf Raises
Friday
A: Front Squat
3-4 x 6-8
A2: DB Bench
3-4 x 10-12
B: BB/DB Back Step
3-4 x 10-12each leg
B2: Hanging Leg / Knee Rasies
3-4 x 5-15
Workout:
18 minutes of:
Complete one exercise per minute:
16/12 cal Bike
16/12 DB Squat Cleans
8 D-Ball GTS
Saturday
Every 2 mins – Don’t focus on the weight, only movement.
A: Muscle Snatch
3 x 5
B: Hang Power Snatch
5 x 5
C: Hang Snatch High Pull
3 x 5
Workout:
20 minutes of:
5 Pull Ups
10 Push Ups
15 Air Squats
Rest 60 seconds after each round