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G.P.P training program 13-19th September

Posted 12th September 2021 by Josh Schouten

 

 

Monday – Snatch

Tuesday – Back Squat + Jerks

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Deadlift + Dip & Chin

Saturday – Clean

Monday

Part A: – 10 mins

A: Snatch

5 x 3 @ 70%

 

Part B: – 10 mins

Snatch High Pull

5 x 4 @ 85%

 

Part C: 10 min

C: KB Windmill

3 x 5 each sie

 

Workout: 

 

5 Rounds – Every 3 minutes

5 x Deadlifts @ 30×0 (Heavy)

8 x Box Jumps

5 x Burpees

 

or

 

2 Rounds of 5 mins work / 2 min rest

3 x Power Snatch (DB /BB) – light to medium

6 x Deadlifts (DB /BB) – light to medium

16 x Cals

 

 

Tuesday

A:  Behind the neck Jerk

Work up to a heavy set – Don’t fail reps

Then complete 3 x1 @ 80%

 

B: Paused Back Squats (2-3 seconds)

5 x 5 @ 65%

B2: Push Up

3 x 6-12 reps – use scale needed to make 12 reps challenging

 

Workout 

8 rounds of:

5 x DB Thruster

7 x Db Push Press

14 x Db Back Steps

  • Complete 15 ab mat sit-ups after each round

 

Wednesday

Part A – 4 rounds

Every 2:00

Hang Clean High Pull x 7

DU x 20

 

Part B – 4 rounds

Every 2:00

High Hang Power Clean x 4

AKBS x 7

 

Part C – 20 mins EMOM

4 rounds

500m ski / row / run

8 Clusters

8 Burpee box jump-overs

16 Gorilla Rows

 

 

Friday

Part A:

Every 90 seconds

A: Deadlift – Sumo Deadlift

A2: Dips –  Ring / Dip bars

4 x 6,6,4,4

Rest 120min

 

Part B:

12 minutes to complete sets 

B:

Chin Up

3 x 1+1 ( rest 15-30 seconds between reps)

If you are unable to do chin-ups for these rep schemes your coach will give you a prescribed set and reps range.

 

Workout

 

Saturday

Clean & Jerk

6 x 3,2,2,1,1,1

 

Workout: 

Waller Special