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G.P.P training program 23rd – 29th Aug

Posted 22nd August 2021 by Josh Schouten

 

 

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: High Hang Power Clean + Hang Power Clean + Power Clean

4 x 1+1+1

A2: Box Jump for height

4 x 2

 

Part B:

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

B: High Hang Clean + Clean

4 x 2 + 2

 

Part C:

C: Push Press

3 x 2-3 @ 30×0

C2: Turkish GetUp

3 x 3 each arm

 

Workout: 

10 Rounds – Pace yourself through it.

3 x Thruster – Heavy

6 x Burpee

9 x Cal Ski

 

 

Tuesday

A:  Back Squat

3 x 6 @ 80% rest 120 sec

 

B: Chin Up

4 x 6

B2: Db Bent over row

3 x 6

 

Workout – 12 mins

16 x DB Floor Press

8 x Db Double Snatch

50 x Du

 

Wednesday

Part A – 5 rounds

Every 2:30

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

Heavy KB Swing x 7

 

Part B – 5 rounds

Every 2:30

Hang Clean High Pulls  x 4

Pull Up x 6

 

Part C – 15 mins

Working at a sustainable pace move through

2000m Row / Ski /Bike

Every 500m

5 x High Hang Power Clean and Press (50%)

5 x D-Ball GTS

 

 

 

Friday

Part A:

Every 90 seconds

A: Power Snatch

4 x 2

 

Part B:

12 minutes to complete sets @ 77% of max Snatch

B: Muscle Snatch + Power Snatch +Snatch

5 x 1+1+1

 

Part C:

C: Super Slow Snatch Grip Deadlift @ 110-115% max Snatch 1rm.

4 x [email protected] 40×0

 

Workout

5 minutes of:

10 x OHS 40/25

10 Burpee

 

Rest 1 min

 

5 minutes of:

10 FS

10 Push Ups

 

 

Saturday

A: Deadlift – Conventional

A2: Bench Press

3 x 6 @ 80% rest 120min

Workout: 

Waller Special