G.P.P training program 21st – 27th  June

This week being the last of this phase before we see some movement towards some heavier load and lower reps in the strength work. We have seen some great efforts as a whole since reopening. Let’s keep this momentum moving on into the next phase. The next phase will start to see Wednesdays being a testing day that will roll around every 8 weeks, giving us a good chance to test ourselves in different ways. More to come on this!

Good luck, be brave and clean your hands.

Monday – Leg & Back

Tuesday – Cleans

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Legs & Chest

Saturday – Snatch

Monday

A: Heels Elevated Back Squats

4 x 1 Rep with 3 seconds pause, complete 2-3 more reps after the first rep

Rest 120

B: Walking Lunges

3 x 12 steps

Rest 10sec

B2: B – Stance DB RDL 3 x 8-10 each leg

Rest 60sec

Workout: 

8 rounds

Wall Ball Throw for height x 7

Ski / Bike x 5-10cal (ALL OUT EFFORT)

Every 2:30

Tuesday

Every 120 seconds complete (10 mins)

A: Hang Power Clean

5 x 1 + 2

Every 3 mins complete (12mins)

B: Squat Clean

4 x 3

B2: Seated Box Jumps

4 x 3

Workout: 

8 RFT – 20 min time cap

2 MU

4 Hang Power Clean (medium)

250m Row

Wednesday

As we’re having a good decent break (60-120) in the rounds when it is time to work we are looking to work hard and move fast but well!

5 Rounds

Split Jerk – from the rack x 5

Heavy KB Swing x 8

Rest 60-120sec

Rest 4-5 minutes

5 Rounds

Push Press – from the rack x 5

Gorilla Row

Rest 60-120sec

Rest 4-5 minutes

10 mins of:

10 Burpees

30 DU

Friday

16mins

Every 4 min complete:

A: Bench Press

4 x 6-8 @ 22×0

A2: Farmers Carry

4 x 50m

A3: Banded Deadbugs

4 x 30-45seconds

10mins of:

HSPU – Tekkers and variations –

Workout:

7 Rounds of:

5 HSPU

5 AKBS

5 Pull Ups

250 m Row / Ski /Bike

Saturday

Every 90 seconds complete (8 mins)

A: Hang Power Snatch

5 x 2

B: Hang Snatch

5 x 2

C: Over Head Squats

3 x 4-7reps

Workout: 

Waller Special