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G.P.P training program 4th – 10th October

Posted 3rd October 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 1  @ 80%

3 x 1 @ 85%

 

Part B: – 8 mins

Snatch High Pull

2 x 3 @ 100%

2 x 2 @ 105%

 

Part C: 6 min

3 x 4 OHS

 

Workout: 

5 rounds

DB Deadlift x 15

DB GTOH x 8

400m Run

 

 

Tuesday

A:  Split Jerk – From the rack

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

Then complete 3-5 x 1 @ 80%

 

B: Paused Back Squats (2-3 seconds)

2 x 3 @ 75%

2 x 2 @ 80%

 

B2: HSPU / Push Up

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

 

Workout 

AMRAP (with a Partner) in 12 minutes

7 Burpees
6 / 4 calorie Airbike
3 Right-Arm Dumbbell Hang Clean-and-Jerks (22.5/15)
3 Left-Arm Dumbbell Hang Clean-and-Jerks (22.5/15)

Partners switch after each full round.

 

Wednesday

Part A – 4 rounds

High hang Clean + Low Hang Clean + Floating Clean

2 + 1 + 1

Pull-Ups (Kipping if you have this in your wheel house)

x 3 – 7

Rest 2 minutes

 

Part B – 4 rounds

Every 2:30

DB Thrusters x 6

DB Front Squat x 6

DU x 50

 

 

Part C – 20 mins time cap

50 / 40 / 30 / 20 / 10 – Cals

10 / 20 / 30 / 40 / 50 Wall Balls

 

 

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

 

 

 

Saturday

Clean & Jerk

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

 

Workout: 

Waller Special