Sort by tags

G.P.P training program 30th – 5th September

Posted 29th 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: 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 [email protected] 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