G.P.P training program 26th – 1st Aug

Moving on to our next block of training we are going to focus on percentages of the max out Oly lifts from last week. We will continue this week with the testing on the back squat, deadlift and bench press. Your coach will help you decide which repitition maximum (RM) to choose. Testing these is important to get a marker of strength to match this against later this year.

Monday – Clean & Jerk

Tuesday – Back Squat + Chin Up

Wednesday – Conditioning / Benchmark workouts

Thursday – Gymnastics

Friday – Snatch

Saturday – Deadlift + Bench Press

Monday

Part A:

Every 60 seconds

A: Power Clean & Push Jerk @ 50-60%

6x 2

Part B:

12 minutes to complete sets @ 70% of max clean and jerk

B: Clean High Pull + Power Clean + Clean +Front Squat + Jerk

5 x 1+1+1+1+1

Part C:

C: Seated Strict Press

3 x 4-6

C2: Max rep ring rows

3 x mx

Workout: 

Row / Ski – 2000/1300m

Every 2:30 complete

8 Power Clean and Jerk 50/35

4 Burpees

Tuesday

20 minutes to establish a technical 1,3,5RM

A:  Back Squat

B: Chin Up

4 x 3+1+1

B2: Reverse Curl

4 x 6 @ 30×0

Workout: 

5 Rounds of:

5 Back Squat – medium

15 AKBS

Run 400m

Wednesday

Part A:

Testing week 5 of 6

In any order you fancy, for time, complete:

Part B:

In Pairs for a total of 3000m

P1 Ski 500m

P2 50 Du

Friday

Part A:

Every 60 seconds

A: Power Snatch & Sn Jerk @ 50-60%

6x 2+2

Part B:

12 minutes to complete sets @ 70% of max Snatch

B: Snatch High Pull + Power Snatch + Snatch + OHS

5 x 1+1+1+1+1

Workout:

Saturday

25 minutes to establish a technical 1,3,5RM

A: Deadlift – Conventional

A2: Bench Press

Workout: 

Waller Special