Thanks everyone for the responses. I am down in Texas, and have been taking advantage of the warm weather to do the week 1 GPP workouts from The GPP download.
The first two workouts I did were as follows:
Workout 1: Tempo / leg workout
hack squats 3x10x180lbs(+machine)
leg press 3x10x270(+machine)
bike tempo workout
1 set of medball circuit (on fundamentals download- this is tough!)
Workout 2: Speed / upper body workout
warmup 1
warmup 2
3x2x various lunges for 15m with 20m easy accel
2x 10m x2 foot hops
2x 10m x1 foot hops
2x 10m xhops with twist
explosive medball / accels
10x overhead backwards
10x squat throw +10m accel
10x single hop +10m accel
10x double hop +10m accel
hills
8x 30m hill runs with 45 seconds to 1 min rest
ab circuit (GPP download), jog, stretch
Weights: Upper body circuit
bench press
pulldowns
iso machine seated dips
seated rows
bicep hammer curl
dumbbell military press
Do these workouts look ok for week 1 GPP?
Is the consensus somewhere around a 4 week GPP before transitioning to SPP with flat speed and spikes?