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G.P.P training program 11th – 17th October

Posted 10th October 2021 by Josh Schouten

 

 

Monday – Snatch

Tuesday – Back Squat + Jerks

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Deadlift + Dip & Chin

Saturday – Clean

Monday

Part A: – 9 min EMOM

A: Power Snatch

3 x 2 @ 60%

3 x 1 @ 70%

3 x 1 @ 80%

 

Part B: – 9 min EMOM8 mins

A: Power Clean & Jerk

3 x 2 @ 60%

3 x 1 @ 70%

3 x 1 @ 80%

 

Workout: 

12 minutes of:

10 x Devils Press 22.5 / 15

20 x DU

200m Run

 

 

Tuesday

A:  Clean & Jerk

70% 1 x 2

75% 1 x 2

80% 1 x 1

85% 1 x 1

 

B: Back Squats –  9 min EMOM

3 x 2 @ 60%

3 x 1 @ 70%

3 x 1 @ 80%

 

Workout 

5 Rounds of:

Wall Walk to Press Up x 5

DB Push Press x 10 (22.5/15)

Burpee Box Jump x 5

Renegade Row x 10 (total reps)

Cash out – 400m Run

 

Wednesday

Part A – 5 rounds

Minute 1: Power Clean x 4

Minute 2: Squat Cleans x 4

Minute 3: Clusters x 4

Minute 4: 18/15/10 Cals

Minute 5: Rest

 

Part B – 

Tailpipe workout

In pairs:

3 rounds each

P1: 500m Row

P2: Front Rack KB Hold (24/16)

  • Each person must row 1500m total, 3000m total

 

 

 

 

Friday

Part A:

Every 90-120 seconds

A: Deadlift – Sumo Deadlift

5 x 1,1,1,1,1 (Attempt a PB if you’re feeling it)

A2: Dips –  Ring / Dip bars

5 x 5

Rest 120min

 

Part B: 10 minute EMOM

Select a given number of Pull Ups and Push ups you can repeat even sets of on every minute of the minute for the 10 inutes.

Ideally complete 5 x Pull Ups + 10 Push Ups every minute. I.e. 50 x Pull Ups + 100 Push Ups.

 

Workout – 15 mins of:

 

20 Front Rack Lunges (40/25)

20 Sit Ups

400m Row

  • Use DB if your front rack isn’t up to the task and keeping the bar stable!

 

 

Saturday

Clean & Jerk

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

NO failing, next week is PB attempt week! Get that bell warmed up.

 

Workout: 

Waller Special