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G.P.P training program 26th April – 2nd May

Posted 25th April 2021 by Josh Schouten

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




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




1km Row / Ski

50 Thrusters 20/15

50 Burpees to 6″ target

1km Row / Ski



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



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



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.



30 Turkish GetUp total, rest as needed. Focus on movement.

100 Calf Raises



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



10 rounds

16/12 DB Squat Cleans

8 D-Ball GTS

32 DU



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



Waller Special