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G.P.P training program 18th – 24th October

Posted 16th October 2021 by Josh Schouten

 

 

Monday – Power Snatch + Clean & Jerk

Tuesday – Back Squat

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Deadlift + Dip & Chin

Saturday – Clean

Monday

Part A: – Every 90 seconds

A: Power Snatch

6 x 1 @ 75%

 

Part B: – Every 90 seconds

B: Power Clean & Jerk

6 x 1 @ 75%

 

Workout: 

4 rounds of:

3 minutes work, 1 minute rest.

Front Squat x 6 (medium)

Burpee Over the bar x 6

Du x 20

  • Continue on from where you left off to get a final score in the books!

 

 

Tuesday

A: Back Squats EMOM

8 x 1-2 @ 70%

 

B: Box Jumps  5 x 3

B2: HSPU / Push Up

5 x 80% of max reps

 

Workout 

150 Wall Balls

Every 30 reps complete

5 Burpee to 6″ targets

10 American KB Swing (heavish)

 

Wednesday

Part A – 5 rounds – Every 3 minutes – add weight each round.

Power Clean x 3

Hang Clean High Pull x 3

Deadlift x 6

 

Part B – 27 minutes

Max Cals

Every 3 minutes complete

5 x Dual Kb Thrusters

5 x Pull-Ups

 

 

Friday

Part A:

Every 3:30 complete both

A: 2″ podium Snatch grip pulls @ 50×0

A2: Push Press @ 30×1

5 x 3-5

 

Part B:

3 rounds of:

B: Paused Horizontal Ring Row x 5-10

B2: Hollow Dish Holds x 30-60seconds

 

Workout – 15 min AMRAP of:

 

One ArmDB Hang Squat Clean x 5/5

One Arm Db Push Press x 5/5

One Arm Devils Press x 5/5

20 cals

 

 

Saturday

30 minutes to attempt a 1rm in both.

Clean & Jerk

Back Squat

 

Workout: 

Waller Special