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G.P.P training program 8th – 14th November

Posted 7th November 2021 by Josh Schouten

 

Weekly Schedule – Week 3 of 8

 

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: High Hang Power 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 + Hang Squat Clean + Front Squat

5 x 2 + 2 + 1

 

Part C: – Every 2:30 mins

C: Back Squat

4 x 5  @ 78% +

 

Workout: 

21-15-9

Row

Thruster 42.5/30

 

Tuesday

Part A: – 12 mins

A: Push Jerk + Split Jerk

5 x 2 + 2 @ 70%+

 

Part B: – 12 mins to complete

B: 30* DB Bench Press @ 40×0

3 x 8 – 10

B2: Chin Ups @ 40×0

3 x 5-8

 

Workout: 

For 16 time cap

5 Rounds

Devils Press x 5

DU x 30

 

Rest 2 mins

5 Rounds

DB Cleans x 10

Du 30

 

Wednesday

Part A – 12 minutes of:

Bear Complex x 3

Rest 60 Seconds after each 3 reps

 

Part B – 3 rounds of:

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

Frizbee Tuck x 16

 

Part C – 12 minutes of:

Dual Kb Clean x 6

Dual Kb Push Press x 6

Dual Kb Front Squat x 6

Row x 250m

Rest 60 seconds after a round.

 

Friday

Part A:

Every 60 seconds complete:

A: Snatch Balance + OHS

5 x 2 + 2

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

 

Part B: 15 mins

Power Snatch + High Hang Snatch

5 x 2 +2 @ 70%+

 

Part C: 10 minutes

Snatch Grip Deadlift @ 40×0

4 x 4

 

Workout 

21-15-9

KB Swing

Pull Up

*Run 400m after each round of reps. I.e. 1200m total.

 

Saturday

Part A:

Every 60 seconds complete:

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: Squat Clean + Split Jerk @ 70%+

5 x 2 + 2

B2: Seated Box Jump

5 x 4

 

Waller Special