G.P.P training program 2nd – 8th 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 repetition 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 @ 55-65%

6 x 2

Part B:

12 minutes to complete sets @ 75% 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: 

4 Rounds total

Every 4 minutes complete 1 round of:

4 Power Clean and Jerk 70/50

8 Wall Balls

24 /16 Cals

*NOTE* Work hard each round and enjoy the rest. Your aim is 2 mins work / 2 mins recovery.

Tuesday

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

A:  Back Squat

If you completed this the previous week please work on the below reps and %.

5 x 10 @ 70% rest only 90 sec

B: Chin Up

4 x 3+1+1

B2: Reverse Curl

4 x 6 @ 30×0

Workout: 

7 Minutes amrap

Weight Plate Thruster x 8

TTB x 8

Du x 50

Rest 60 seconds

Complete 5 minutes of max cals

Wednesday

Part A:

Testing week 6 of 6

Part B:

Friday

Part A:

Every 60 seconds

A: Power Snatch & Sn Jerk @ 55-65%

6x 2+2

Part B:

12 minutes to complete sets @ 75% of max Snatch

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

5 x 1+1+1+1+1

Workout:

3min amrap

Push Press x 3 (heavy)

DU x 25

Rest 1min

3min amrap

Push Press x 5 (medium)

DU x 25

Rest 1 min

3min amrap

Push Press x 7 (light)

DU x 25

Every rest period change the weight to a manageable weight for yourself.

Saturday

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

A: Deadlift – Conventional

A2: Bench Press

If you completed this the previous week please work on the below reps and %.

4 x 10 @ 70% rest only 90 sec

Workout: 

Waller Special