G.P.P training program 9 – 15th Aug
Over the last couple of weeks we have also had the chance to test some 1,3 and 5RMs. This should give us some good numbers to aim for during this next phase of training we will drop the Wednesday testing. The testing will return in 3 months, giving us plenty of time to focus on training with the aim these will return to mark our fitness against. Moving on to our next block of training we are going to focus on percentages of the max out main and oly lifts from last the weeks. the workouts will be training not there to empty the tank on every workout.
The Thursdays gymnastics sessions have been focusing on the bar mucle up an the hand stand push up with these guys and girls showing some great progress witht hese moves that should hopefully transfer into the full skill in the very near future!
Monday – Clean & Jerk
Tuesday – Back Squat + Chin Up
Wednesday – Conditioning
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 @ 77% of max clean and jerk
B: Power Clean + Clean +Front Squat + Jerk
5 x 1+1+1+1
Part C:
C: Seated Strict Press
3 x 4-6
C2: Max rep ring rows
3 x mx
Workout:
1 min work, 1 min rest
Squat Clean + Jerks x 20 reps – Use a weight you think 5 reps a minute is a maintainable pace.
Straight after the last Jerk complete:
5 minutes of max cals on a bike / ski / row / run
Tuesday
A: Back Squat
4 x 10 @ 73% rest only 90 sec
B: Chin Up
4 x 1+1+1
B2: Knee Up Ext Rot
3 x 6 @ 30×0
B3: Powel Raise
3 x 6 @ 30×0
Workout:
3 Rounds of:
Down Dog Press ups x 7
Du x 50
Straight into:
3 rounds of:
DB OH Walking Lunges x 14 steps
Lateral Burpee over the DB x 7
Straight into:
3 rounds of:
45-60 Seconds Plank
15 Straight Leg Sit-ups
Wednesday
Part A – 5 rounds
Every 2:30
2 Position Clean Pulls (mid-shin/knee) x 3-5
Bike x 5-10 Cals (max effort)
Part B – 5 rounds
Every 2:30
Hang Clean High Pulls x 5
Pull Ups (strict) x 3-5
Wall Balls x 10
Part C – 15 mins
Working at a sustainable pace move through
500m Row
5 x Squat Cleans (50%)
5 x Dips (weighted if possible)
Friday
Part A:
Every 60 seconds
A: Power Snatch & Sn Balance @ 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
3 min work / 1 min rest for 19 minutes
16 OHS 35/20
8 Down Up
16 Push Press
8 Down Up
16 Front Rack Lunges
8 Down Up
Saturday
A: Deadlift – Conventional
A2: Bench Press
4 x 10 @ 73% rest only 90 sec after each lift
Workout:
Waller Special