G.P.P training program 19-25th 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 90 seconds

A: Hang Power Clean + Split Jerk

5 x 1

12 minutes to work up to a max

B: Hang Squat Clean + Jerk

x 1

Every 2:00

C: Chin Up

3 x 3-6 @ 51×0

Workout: 

12 minutes of:

Every 3 minutes complete

One arm alternating DB Snatch x 8  22.5/15

Burpee over the box x 10

Cal x 25/18

Tuesday

Every 3:00

A: Cluster Back Squat @ 20×0

4 x 1,1,1

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: 

12 minutes of:

Burpee Pull Ups

Front Squat

2-4-6-8 etc…

Wednesday

Part A:

For time:

Row 2000m

50 Air Squats

30 Hang Squat Cleans

Friday

Every 2:00

A: Snatch Grip Jerk + Snatch Balance

4 x 1 + 1

12 minutes to work up to a max

C: Snatch

6 x

Workout:

Saturday

A: Deadlift – Conventional

4 x 2 @ 20×0

A2: Bench Press

4 x 3-5 @ 20×0

B: Podium Deadlift 2-4″

3 x 4  @ 40×0

B2: FLR – 45-60sec

Workout: 

Waller Special