G.P.P training program 30th – 5th September
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: Turkish GetUp
3 x 3 each arm
Workout:
5 Rounds – Every 3 minutes
5 x Thruster – Heavy
8 x Cals (Bike / Row)
or
2 Rounds of:
5 minutes work / 2 minutes rest
5 x Thruster Medium / Light
5 x Squat Cleans
20 x DU
Tuesday
A: Back Squat
3 x 4 @ 82% rest 120 sec
B: Chin Up
4 x 4
B2: Db Bent over row
3 x 8
Workout – 12 mins of:
DB Push Press x 8
Pull Up x 8
Burpee over the box x 8
Wednesday
Part A – 5 rounds
Every 2:00
Clean High Pull + Clean x 2+2
Tuck Jumps x 7
Part B – 5 rounds
Every 2:00
Panda Pull x 4
Push-Ups x 7
Part C – 15 mins AMRAP
Working at a sustainable pace move through – start on the barbell
Row / Ski /Bike
Every 5 minutes complete 3 rounds of:
5 x Power Clean and Push Jerk (50%)
5 x Lateral Burpee over the bar
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 3@ 30×0
Workout
3 Rounds:
7 x Chest to Bar Pull Up
7 x AKBS
7 x Goblet Squats
then run 400m, when back complete 3 rounds of 7 reps until the clock reaches 15mins
Saturday
A: Deadlift – Conventional
A2: Bench Press
3 x 4 @ 83% rest 120min
Workout:
Waller Special