G.P.P training program 1st- 7th November

As we are starting a new phase that will take us up to the Christmas lift-off we will be starting back with some technical work on the Oly lifting and some higher volume on the main lifts. I would strongly suggest knowing what your percentages are before class so when in class we can have a good idea of the weights needed on the bar. Working to our specific percentages on each lift will allow us to get more work done in the session while not overdoing it, just yet!

In particular, you will see that Wednesday, the conditioning day, will start to have some structural balance exercises in it. We don’t have much time in the other sessions to fit all this in at the moment so I would highly suggest at least trying to hit the Wednesday session without fail. If this is not possible I would suggest you check out Jenna’s BBC Add on days that you can see here and try and come along to BBC or Open Gym to get one of these done.

If you are still not 100% up to speed on the program and have questions about how to best work the program for you and your need please do come and see one of the coaches pre/during/after the class and we will point you in the right direction. Remember, there are no silly questions, we are here to help!

For now, read the program and get your numbers in order so you can crack on when it’s class time.

Weekly Schedule

Monday – Squats & Cleans (Variations)

Tuesday – Push Press / Bench & Chins

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch & Deadlift (Variations)

Saturday – Clean & Jerk (Variations)

Monday

Part A: – Every 60 seconds

A: Muscle Clean + Front Squat*

5 x 2 + 2

*Start with an empty bar, add weight to each round

Part B: – 12 mins to complete

B: Power Clean + High Hang Clean + Front Squat

5 x 2 + 2 + 2 @ 75% – 2.5 – 5 kg build on last week

Part C: – Every 2 mins

C: Back Squat

3 x 7 @ 75% +

Workout: 

3 rounds in total:

Row – 500m @ 80-90%

Then complete:

3 Rounds

5 x Goblet Squats (Heavy)

10 x Kb Back Steps

5 x Burpee to target

Rest 2 mins

Tuesday

Part A: – 12 mins

A: Push Press + Push Jerk

5 x 2 + 2 @ 70%+

Part B: – 12 mins to complete

B: 45* DB Bench Press @ 40×0

3 x 8 – 12

B2: Pull Ups @ 40×0

3 x 6-10

Workout: 

For 16 mins complete:

Thrusters x 5 (heavy)

Pull-Ups x 10

TTB x 5

Cals x 10

Wednesday

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

Panda Pull x 3

Power Clean x 3

Front Squat x 3

Ski / Row 500m

Part B – 3 rounds of:

BB RFE Split Squat x 8 / 8 (slow tempo)

Frizbee Tuck x 16

Part C – 10 minutes of:

Dual Kb Squat Clean x 6

Dual Kb Snatch x 6

Burpee x 6

DU x 30

Friday

Part A:

Every 60 seconds complete:

A: Snatch Grip Behind the neck Jerk + Snatch Balance

5 x 2 + 2

*Start with an empty bar, add weight to each round

Part B: 6 mins

OHS

3 x 3

Part C: 14 minutes

Power Snatch

7 x 3

Part D: 6 minutes

Snatch Grip Deadlift @ 50×0

3 x 6 @70%+

Workout – 12 min AMRAP of:

400m Run

Then complete 3 rounds of:

Devils Press x 6 (heavy)

Push Press x 6

Repeat for 12 mins

Saturday

Part A:

Every 60 seconds complete:

Hang Power Clean + Push Press*

5 x 2 + 2

*Start with an empty bar, add weight to each round

Part B:

Every 120 seconds complete:

B: Clean + Push Jerk

5 x 2 + 2

B2: Box Jump

5 x 3

Waller Special