Tag Archives: whole body workouts

Fighters Pick & Mix GPP

The world’s elite boxers tend to be those most skilled in their craft rather those with the biggest biceps. If boxing is your thing, spend most of your training time developing technique and sport specific fitness. “Fighters fight.” – As … Continue reading

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Power GPP week 3

MONDAY (use clean & jerk 85% 1RM ) Power Clean x 5 Front Squat x 3 Jerk x 1 Pull-ups (70% of max reps) Repeat x 5 Dips 2 min AMRAP Overhead squat 3 x 5 reps (moderate weight) GHD … Continue reading

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Power GPP week 2

MONDAY Clean & Press into squat-thrust x 5 (70% 1 RM) Jump pull-up x 70% of max reps of standard pull-ups Burpee into box jump x 10 Repeat x 5 Press-ups 2 min AMRAP Overhead squat 3 x 5 reps … Continue reading

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Power GPP

Monday squat clean x 5 pull ups (50% of max reps) repeat x 5 AQAP parallel bar dips 2 mins AMRAP (optional) overhead barbell squat 3 x 5 reps moderate weight navy seal sit ups 3 x 10 reps Wednesday … Continue reading

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Bionic Commandos

PROGRAM SUMMARY Bench Marks Aim to be able to complete The Christmas Pudding Test with correct form for the set number of reps of all exercises. When you can complete the test properly, the next goal is to be able … Continue reading

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Redeemed?

It’s re-test week. The Christmas man-belly and the cheese baby have hopefully been chased away now. Simply complete the pre-program fitness test. For a reminder of the exercises click here: The Christmas Pudding Test. Also retest your 1 rep max … Continue reading

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The Road to Redemption week 4

Sets are stated as % of 1 rep max X number of reps. If this is the first time you have tried this program start with 90% of your usual 1RM. STRENGTH 1 Clean & Jerk / Push Press Warm … Continue reading

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