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