G.P.P training program 26th April – 2nd May
We’re back in the swing of things now and the whole atmosphere of the gym is beaming with enthusiasm to get back stuck into sessions. A couple of things to take into consideration on your return would be 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 6-8
A2: Chest Supported Row
3-4 x 6-10
B: Russian KB Swing
3-4 x 20
B2: Dual KB Rack Carry / march
3-4 x 45-60sec
Workout:
1km Row / Ski
50 Thrusters 20/15
50 Burpees to 6″ target
1km Row / Ski
Tuesday
Every 2 mins – Don’t focus on the weight, only movement.
A: Muscle Clean
3 x 3
B: Hang Power Clean
5 x 3
C: Hang Clean High Pull
3 x 3
Workout:
18 minutes of:
Complete one round every 3 minutes:
16/12 cal Ski
6 Devils Press
32 DU
- record your scores each round aim to get faster each round
Wednesday
10 minutes rolling clock
500m Row / Ski / Bike
40m Bear Crawls
20 Kb Swings
Rest 2-3 min
Working at 60-70%
7 Rounds:
Pull Ups x 5-8
Ski / Row x 10cal
Active recovery of 30 seconds before each round.
Rest 5 mins
Working at 60-70%
5 Rounds:
Kb Front Squats x 10
Gorilla Rows x 10/10
Row / Ski x 250
Active recovery of 30 seconds before each round.
Finishers:
30 Turkish GetUp total, rest as needed. Focus on movement.
100 Calf Raises
Friday
A: Front Squat
3-4 x 4-6
A2: DB Bench
3-4 x 6-10
B: BB/DB Back Step
3-4 x 6-8each leg
B2: Hanging Leg / Knee Rasies
3-4 x 5-15
Workout:
10 rounds
16/12 DB Squat Cleans
8 D-Ball GTS
32 DU
Saturday
Every 2 mins – Don’t focus on the weight, only movement.
A: Muscle Snatch
3 x 3
B: Hang Power Snatch
5 x 3
C: Hang Snatch High Pull
3 x 3
Workout:
Waller Special