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G.P.P training program 3rd – 9th May

Posted 2nd May 2021 by Josh Schouten


We’re now into our 4th week back training and those who have started from the beginning we have now got some good solid GPP under our belt, taking into our main lifts again. Be sure to approach these with a conservative mindset for the first couple of weeks to initiate ourselves back in.

If you’re still in the first 1-3 weeks back into training, 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 yourself 4-6 weeks to get the engine running smoothly again will be the ideal scenario.

As we aren’t running classes at the moment (only open gym sessions) please make sure you know what is coming the day your attending. If you need help/assistance there will be a coach available at all times to help you out with tips and tricks to get through your workout.


Good luck, be brave and clean your hands.


Monday – Leg & Back

Tuesday – Cleans

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Legs & CHest

Saturday – Snatch




A: Heels Elevated Back Squats

4 x 8-12 @ 40×0  Rest 60

A2: Chin Up

4 x 6-10 @ 40×0 Rest 90


B: Split Squat BB

4 x 6-10

Rest 10sec

B2: Dual KB Rack Carry / march

4 x 45-60sec

Rest 60sec



6 rounds

500m Row / Ski

5 Thrusters

Rest 2:00

  • increase thruster weight as you complete the rounds



Every 2 mins – Don’t focus on the weight, only movement.

A: Muscle Clean

3 x 2


B: Hang Power Clean

5 x 2


C: Hang Clean High Pull

3 x 5

C2: Box Jump

3 x 2




8 Rounds:

Power Clean x 6

Wall Ball x 18

Rest 60 seconds




15 mins

4 Rounds of:

3 Mins work 1 min Rest

Deadlift x 5 @ 50%

Press Ups x 8


15 mins

4 Rounds of:

3 Mins work 1 min Rest

Push Press x 7 (45/35)

TTB / TTR / Dragon Flys x 7


15 mins

100cal Bike

Every 2 min 8 burpees

Begin with burpees



A: Front Squat – first rep pause for 5 seconds at the bottom, last 2 reps aim for smooth reps

4 x 3

A2: DB Bench 15*

4 x 6-10


B: BB/DB Back Step

4 x 4-6each leg

B2: Dragon Fly Leg lowers

4 x 5-15






Every 2 mins – Don’t focus on the weight, only movement.

A: Muscle Snatch

3 x 2

B: Hang Power Snatch

5 x 2

C: Hang Snatch High Pull

3 x 5



Waller Special