After 3 weeks of chilling im back at in my GPP. I started on last sunday 8/9
I m gonna follow the 7 week cfrancis gpp.
8/9-Med ball throws
10x overhead,10x squat throw, 10x single hop, 5xdouble hop, 5x triple.
After that my quads cramped up. That was alot of throws. I was gonna do hills but a football game broke out. I had to play! So I used that as a workout. Even though my legs were done from the med ball. The next day I could barely walk.
8/10
Sever quad pain. I havent felt this sore in years. I did a short tempo session. it was more like a long warm up.
8/11 took today off. I was still beat up from the med ball.
8/12 hills-10x10m, 2x10x20m
10 x med ball accls 1 and 2
I felt alot better. My legs were still beat up but I had to aspirin up to get throught the workout. Felt good during the med ball work
Weight room
P cleans 4x4 135,155,155,175
bench- 4x6 165,175,185,205
Squat- 3x15 135,175,185
Incline 3x10, pull down 3x10, curls and overhead tri’s 3x10 back ext and abs
I kept the weight light because I didnt know what a I was ready for. The weight felt light on all lifts. I will be moving up on the next workout.
Right now Im doing my gpp. 7 weeks this is my second week. I will be on the hills for about 3 more weeks before I start sleds and some track work accelleration.
actually the hill I was at was only 20m the workout called for 10x10,10x20m, 10x30 hills for 3 practices. I did 10x10 and 20x20 the first time the next practice I did 3x10x20m because I wanted to get some kind of stimulus from it and because I didnt have the 30 I had to make up for it somehow.
This weeks practice I am to do 3x6x40m. I found a new hill, it is far from my house tho. I went today. As I was doing it at the end of the 2nd set I mesured it and discovered I was doing 50m instead of 40, I just finished the workout anyways. Do you think I should keep it at 40?
I have about 3-4 more weeks of 40 meter hills. I can send you the workout but I think I may have given it to you already.
AS for the sleds my partner is eager to do them so I was just gonna throw some in.
8/18
Man today was tough.
I did 10x100 tempo yesterday
Today I discovered that the hill I was running is really 40meters.
Workout-3x6x40m hills 2.5 min rest
med ball- 10 overhead,10 sq throw, 10 single hop, 10 dob hop, 10 trip hop.
This workout took so long and I still had to hit the weights
8/19 tempo 5x200. I was tired and sore.
8/20
Felt good. a lil sore but not bad
3x6x40m hills.
Med acc 1 and 2. 10 of each.
Starting to adapt to this workout. It is not hurting as much
weight room
P cleans 6,4,4 170,185,195
squats- 10,10,8,8 225,225,275,275
incline- 10,10,8,8 135,135,165,165
stiff leg deads-4x10 135
seated rows 3x12
lat pulls 4x10
I was done after this. Too tired for abs and shoulder press. Damn gpp takes so long.
8/23
man this was a tiring workout today. Maybe it was the sun.
4x5x40m hills. I had a longer rest but damn it was a killer workout.
Weight room I think I have been following my schedule for the weights wrong So today I did it a little different
=P cleans-4x6 135,135,165,165 was tired
bench 4x5-185,185,205,225. Strugled on the last set a little
Squat- 4x4- 275,315,365,365 Would have gone higher but I was fatigued
seated row- 3x12
seated press 3x10
stiff deads 3x10
pull down 4x10
abs in between.
8/27
8/25
4x5x40 hills. tired form work
Med ball accels 1 and 2 8x
weights
hangclean 3x6 135 135 135. I didnt have energy for power clean
squat- 4x4-275,315,365,365
incline- 4x8 135,185,185,185
pull down and row 3x10
shoulder press- 3x10
abs. Damn I am happy this week is over. cant wait to hit the track.