Workout Ideas – GPP/300 rep session

[ashley]

Workout Ideas

GPP/300 rep session

10 x Hindu Push ups
10 x Fat Mans chins with feet on a Swiss Ball and using Blast chains
10 x MMA KB alternating press and crunch
10 x MMA KB renegade prone alternate row
10 x MMA KB See Saw alternating shoulder press
10 x MMA KB alternating see saw upright row

5 times through the circuit non stop

Olympic options

6x 4 Snatch
– 1st rep split style non dominant foot forward
– 2nd rep power style
– 3rd rep squat style
– 4th rep split style with dominant foot forward

Thornley progression

3 x 3 squat snatch from high blocks

4 x 2 power clean push press from medium blocks

5 x 1 squat clean & jerk from the floor

Holiday Programs – Heavy & Basic

Number 1:

Deadlift
Military Press
Chins

Number 2:

Squat
Bench Press
Bent Over Row

3 week progression

Week 1 – 6,5,4,4
Week 2 – 5,4,3,3
Week 3 – 4,3,2,2

enjoy, Ashley

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