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G.P.P training program 16-22nd Aug

Posted 14th August 2021 by Josh Schouten

 

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 muscle up and the handstand push up with these guys and girls showing some great progress with these 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:

EMOM – 10 mins

A: Power Clean & Push Jerk @ 55-65%

5 x 2

A2: Box Jump for height

5 x 2

 

Part B:

12 minutes to complete sets @ 80% of max clean and jerk

B: Power Clean + Clean +Front Squat + Jerk

4 x 1+1+1+1

 

Part C:

C: Push Press

3 x 3-4 @ 30×0

C2: Turkish GetUp

3 x 3 each arm

 

Workout: 

10 rounds

3 Clusters – medium weight

3 box Jump Step Down

6 Burpee to target 6″

 

Tuesday

A:  Back Squat

3 x 10 @ 75% 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 – 12 mins

4 Rounds of:

Wall Walks x 4

Pull Up x 8

Front Rack Lunges x 16

Then complete max calories for the remainder of the time.

 

 

Wednesday

Part A – 5 rounds

Every 2:30

2 Position Clean Pulls (below knee/ above knee, pause 2 seconds in each position) x 3-5

Heavy KB Swing x 7

 

Part B – 5 rounds

Every 2:30

Hang Clean High Pulls  x 5

DU x 20

 

Part C – 15 mins

Working at a sustainable pace move through

500m Row / Ski /Bike

5 x High Hang Squat Cleans (50%)

Fat Rope Skipping x 30 reps

 

 

Friday

Part A:

Every 90 seconds

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

5 x 2+2

 

Part B:

12 minutes to complete sets @ 77% of max Snatch

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

5 x 1+1+1+1+1

 

Part C:

C: Super Slow Snatch Grip Deadlift

4 x 5 @ 50×0

 

Workout

Time Cap – 16 mins

Work Hard (90%) each round

15 x OHS 30/20

15 x Wall Ball 9/6

400m Sprint

Rest 2 mins

 

 

 

Saturday

A: Deadlift – Conventional

A2: Bench Press

3 x 10 @ 77% rest only 90 sec after each lift

Workout: 

Waller Special