Power GPP week 2

MONDAY

  • Clean & Press into squat-thrust x 5 (70% 1 RM)
  • Jump pull-up x 70% of max reps of standard pull-ups
  • Burpee into box jump x 10
  • Repeat x 5

Press-ups 2 min AMRAP

Overhead squat 3 x 5 reps (moderate weight)

  • Ab-wheel roll-outs 3 x 10 reps
  • Russian-twists 3 x 20

WEDNESDAY

  • KB overhead swing 20
  • KB goblet squat 20
  • KB goblet lunge 10
  • Parallel bar dips x 50% of max reps
  • Repeat x 5

FRIDAY

Snatch

  • 6-8 x 50% 1RM
  • 2 x 75% 1RM
  • 2 x 85% 1RM
  • 1 x 95% 1RM
  • Continue increasing weight until good form is lost, then use weight that last rep with good form was possible.
  • Repeat up to 10 single lifts, or until good form is lost, rest as needed.

Dead-Lift

  •  Warm up 1-2 sets 50% 1RM x 8
  • 80% 1RM x 3, 85% 1RM x 3, 90% 1RM x 3
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One Response to Power GPP week 2

  1. Pingback: Power GPP week 3 | getbeasted

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