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G.P.P training program 20-26th September

Posted 19th 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

3 x 3 @ 75%

2 x 3 @ 75%

 

Part B: – 10 mins

Snatch High Pull

4 x 3 @ 95%

 

Part C: 10 min

C: KB Windmill

3 x 5 each side

 

Workout: 

Given the workout you did last week change this week and complete the second 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 @ 70%

B2: Push Up

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

 

Workout 

16 mins time cap

8 Rounds of:

8 x Right Arm DB Squat Clean

8 x Right Arm DB Push

8 x Left Arm DB Squat Clean

8 x Left Arm DB Push

30 Du

 

Then

 

For the remainder of time complete max cals

 

Wednesday

Part A – 4 rounds

Every 2:00

Hang Clean High Pull x 3

Hang Power Clean x 3

Deadlift x 6

 

Part B – 4 rounds

Every 2:00

Hang DB Power Clean x 6

DB Thruster x 6

Pull Up x 4

 

 

Part C – 20 mins time cap

4 rounds

1000m ski / row / run

30 WallBalls

 

 

Friday

Part A:

Every 90 seconds

A: Deadlift – Sumo Deadlift

A2: Dips –  Ring / Dip bars

4 x 4,4,2,2

Rest 120min

 

Part B:

12 minutes to complete sets 

B:

Chin Up

Looking to build some capacity in the chin ups please select a rep range you can hit EMOM for 8 mins

8 minute EMOM

3-6 Chin ups

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