Sort by tags

G.P.P training program 6th – 12th September

Posted 5th September 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 3

 

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 Deadlifts @ 30×0 (Heavy AF)

8 x Cals

 

or

 

2 Rounds of 5 mins work / 2 min rest

3 x Power Cleans

6 x Deadlifts

8 x Wallballs

 

 

Tuesday

A:  Back Squat

3 x 3 @ 85% rest 120 sec

 

B: Chin Up

3 x 2+2 ( rest 15-30 seconds between reps)

B2: Pendlay Row

3 x 8

 

Workout – 12 mins of:

15 x Push Press (35/25)

15 x Burpee

50 x DU

 

Wednesday

Part A – 4 rounds

Every 2:00

Clean High Pull + Clean x 2+2

Burpee Broad jumps x 4

 

Part B – 4 rounds

Every 2:00

Panda Pull x 4

Push-Ups x 7

 

Part C – 20 mins EMOM

Minute 1: DB Thrusters x 5-8

Minute 2: Pull Up / Muscle Up x 2-8

Minute 3: Single Arm OH DB Lunges x 12 reps

Minute 4: Burpees x 5-8

 

 

Friday

Part A:

Every 90 seconds

A: Power Snatch

4 x 2

 

Part B:

12 minutes to complete sets 

B: Muscle Snatch + Power Snatch +Snatch

5 x 1+1+1

 

Part C:

OHS

3 x 3

 

Workout

 

Saturday

A: Deadlift – Sumo Deadlift

A2: Dips –  Ring / Dip bars

4 x 8,8,6,6

Rest 120min

 

Workout: 

Waller Special