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G.P.P training program 27th – 3rd October

Posted 26th 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

2 x 2  @ 80%

3 x 1 @ 80%

 

Part B: – 10 mins

Snatch High Pull

4 x 3 @ 95-100%

 

Part C: 10 min

C: Single KB OHS

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:  Split Jerk – From the rack

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

Then complete 3 x 1 @ 80%

 

B: Paused Back Squats (2-3 seconds)

5 x 3 @ 75%

B2: HSPU / Push Up

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

 

Workout 

4 Rounds

3 min Work / 1 min rest

9 Push Press 50/35kg

21 DU

 

 

Wednesday

Part A – 4 rounds

High hang Clean + Low Hang Clean + Floating Clean

2 + 2 + 1

Pull-Ups (weighted, if possible)

x 3 – 7

Rest 2 minutes

 

Part B – 4 rounds

Every 2:30

Hang DB Power Clean x 6

Hang DB Power Clean & Press x 6

Burpee Broad jump x 12

 

 

Part C – 20 mins time cap

4 rounds

500m ski / row / run

Gorilla Rows x 16

Hollow Dish x 45seconds

 

 

Friday

Part A:

Every 90-120 seconds

A: Deadlift – Sumo Deadlift

A2: Dips –  Ring / Dip bars

5 x 3,2,1,1,1

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 – 15 min Cap

0:00-3:00

2 rounds

Thrusters (42.5 / 30kg ) x 10

Pull Ups x 10

 

3:00-6:00

2 rounds

Thrusters (42.5 / 30kg ) x 10

Pull Ups x 10

Repeat every 3 minutes until you can’t complete the 2 rounds within 3 mins. RX + would be C2B and 50/35kg bar. We are aiming for no more than 5 rounds here.

 

 

Saturday

Clean & Jerk

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

 

Workout: 

Waller Special