G.P.P training program 12-18th July

As we take on a new program and a slightly different structure for the days we will need some time to adjust. To begin with, we will be working on triples on the big lifts, these will be at percentage ranges that should be adhered to for best results, later on, we will be aiming to improve the rate of force production or in simple terms the speed of the movement.

Wednesdays will still be conditioning although to get a benchmark for some workouts and see some progressions we will be doing some testing first and then continuing on with the workout after this.

Monday – Clean & Jerk + Chin Up

Tuesday – Back Squat

Wednesday – Conditioning / Benchmark workouts

Thursday – Gymnastics

Friday – Snatch

Saturday – Deadlift + Bench Press

Monday

Every 2:30

A: Hang Power Clean + Split Jerk

4 x 2+1

Every 2:30

B: Hang Squat Clean + Jerk

4 x 2 + 1

Every 2:00

C: Chin Up

3 x 3-6 @ 51×0

Workout: 

12-minute AMRAP – 3 Rounds

3 mins work / 1 minute rest

DB Squat Clean – Heavy x 7

DB Front Rack Back Steps x 14 total

Du x 50

Tuesday

Every 3:00

A: Cluster Back Squat @ 20×0

4 x 2,1,1

Rest 15-20 seconds

Every 3:30

B: Heels Elevated Front Sq

4 x 3 @ 20×0

B2: RDL

4 x 6-8 @ 30×0

Workout: 

**TESTING / RECORD YOUR TIMES**

500m Ski

500m Row

1000m Bike

For the workout we will start one person at a time to avoid “bottlenecks” on the skierg. Once person 1 completes the ski, person 2 will start their workout after 60 seconds and person 3 follows. 

Wednesday

Part A:

“11.5”

20 minute AMRAP

5 Power Cleans 65/45

10 TTB

15 Wall Ball 9/6

Part B:

8 minutes

3-4 Rounds of:
2/1 Legless Rope Climbs
15 DB Bench Press
10 DB Walking Lunges

Friday

Every 2:00

A: Snatch Grip Jerk + Snatch Balance

4 x 1 + 1

Every 2:00

C: Snatch

6 x 2

Workout:

5 Rounds

15 x OHS 40/25

15 x AKBS 24/16

400m Run

Saturday

A: Deadlift – Conventional

4 x 4 @ 20×0

A2: Bench Press

4 x 5-7 @ 20×0

B: Podium Deadlift 2-4″

3 x 4  @ 40×0

B2: FLR – 45-60sec

Workout: 

Waller Special