G.P.P training program 15th – 21st November
Weekly Schedule – Week 4 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:
15-12-9-6-3 reps of:
Power Cleans (60/40kg)
Bar Facing Burpees
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:
3 Rounds TOTAL – Push Press, AKBS + Run:
Push Press x 8 (50/35)
AKBS x 16 (24/16)
Once you’ve completed 3 rounds of the above run 400m. Repeat 3 rounds in total. I.e. 9 rounds total for the Push Press and AKBS and 1200m Run.
Wednesday
Part A – 12 minutes of:
15 Rounds For Time
5 Wall Ball Shots (9/6)
3 Handstand Push-Ups
1 Power Clean (100/65)
Part B – 3 rounds of:
High Step Step Up x 8-10 (slow tempo)
Banded Hamstring Curls x 50
Part C – 12 minutes of:
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups
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
12 mins Amrap
DB Snatch 8 + 8
DB OH Lunge 8 + 8
DB Push Press 8 + 8
300 Row / Ski / Row
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