lol- u sound like davan. they will get heavier later in the program but its not a movement that i go crazy on bc if u do it right u really dont need to go super heavy.
Tue:
warmup 1
treadmill workout
2.5 on / 4.5 off
3 reps
9mph
GS. circuit 30on / 30off / 3sets
jj
sjj
pushups
shuffle splits
mout climbers
core 500abs
ems recovery tonite. the runs really wasnt any easier this week. i was planning on during these runs for 3 weeks, but may change now.
Wed: 640
Warmup W
dou slj 6x2 (forgot to do them will do them in the weight room.)
walk recovery/2 sets
4x(4x40)
med throws 8
overhead
squat throw
1 hop
2 hop
3 hop
Thur: felt really fresh this morning.
warmup 1
treadmill workout
2.5 on / 4.5 off
3 reps
9mph
GS. circuit 30on / 30off / 3sets
jj
sjj
pushups
shuffle splits
mout climbers
core 500abs
ems recovery tonite.
Fri: 650
Warmup Z
med ball acc 1/2 8
4x20 pushup pos
2x20 high start
4x20 efe
4x20 fef held back some but still very fast
1x50 acc 20/30main
AWESOME workout today felt good from jump. on the efe, fef and 50’s it felt like i was covering soo much distance soo fast.
Fri:
bar warmup
pc 3x60 x65 x70 x75 x75 x65
power jerk 3x5
fs 3x2x85x315
rep work 225x35reps
gh 3x10
h pullups 3x8
lat pd under 3x8
core 250
not a great bp day bc i wanted to stimulate test condtions, very lil warmup time.
bp:
10 pushup
185x5
10 pushup
16rep
rest 3min
8 rep
rest 2min
6 rep
Week 7:
Mon: 680
Warmup C
4x20 push pos
4x30 high start
4x20 efe
4x20 fef
i watched the gpp dvd again lastnite and found out that i did my efe runs wrong last friday, i was doing them the right way until i spoke to someone and they told me to change which was wrong.
how were you doing them wrong
it was pretty much a flying 40, bc he said to acc to first cone, gun it second cone, then maintain through last cone. today i acc to first cone, gun it second cone, then slight < in speed through last cone.
i assume by first cone you mean the end of the easy zone and beggining of the fast zone. Or are you accelerating into the easy zone.
so
aceel----easy zone-fast zone-easyzone
or acell-fast zone- easy zone
starting line to first cone = gradually acc
first cone to second gun it
second cone to finish ease off just a lil = u r still moving pretty good.
Mon:
bar warmup
pc 3x60 x70 x70 x65 x65
spilt jerk 3x2x225
bs see below
bp see below
1: rdl 3x5
1: chinups 3x10
1:seated row 3x6
core 250
1: = superset
bsq:
225x3
315x2
365x1
405x1
465x1
495x1
525x1
495x1
bp:
135x6
185x5
225x3
275x1
295x1
330x1
345x1
375x fail
315x2
felt pretty good on the squats probably could have gotten 535-545, this week is a unload week for the ol lifts and next week will be bench mark test 95% for max reps. going to doctor tomm morning think i have strep throat
thats how you do it. you just relax right off but the speed stays pretty decient.
Tue:
warmup 1
tread workout
60/90sec 6x/9mph/1%
gs circuit 2x90sec rest
core: 500
gs circuit:
- 10 Pushups
- 20s Prone Stability
- 20 Sit-Ups
- 10 Lateral Ankle Hops
- 20 Mountain Climbers
- 20s Left Lateral Stability
- 15 Leg Lifts
- 8 Split Squat Jumps
- 8 Side Lunges
- 20s Right Lateral Stability
- 15 Russian Twist Sit-ups w/ medball
- 8 Burpees w/pushup
- 15 Medball overhead Presses
- 20s Medball Overhead hold
- 15 bench lraises
- 10 front to back hop
- 8 Lunges
- 20s Pushup stability
- 15s Superman stability
- 5-5-5 Squats/jump squats/reactive squats
Wed: 600
Warmup W
4x30 high start
2x4x60 acc 30/30main
Wed:
bar warmup
hc 80% 3x60 x70 x70 x65 x65
snatch dead lifts 225x3 315x1 410x1 430x1 465x1 485x1
speed bp 8x3x40
mil press 3x6x155
pullup/mini band hip work 3x10 2x10
lat pd front/1 arm bar curls 3x6/3x6xbar-50-50
core 54 reps circuit see below/200 ball work
toe touches 6x
split toe touches 6x
knee to chest 6x
bent situp 6x
Indian situp 6x
str leg situp 6x
opp elbow to knee 6x
side crunches 6x
hypers 6x
if i see half the results in my spp that i have gotten from gpp program then its going to be a huge year, feel real good right now - got my swagger back.
Sounds like youre gonna have a big year, keep it up and good luck.
Thur: more of the same
warmup 1
tread workout
60/90sec 6x/9mph/1%
gs circuit 2x90sec rest
core: 500
gs circuit:
- 10 Pushups
- 20s Prone Stability
- 20 Sit-Ups
- 10 Lateral Ankle Hops
- 20 Mountain Climbers
- 20s Left Lateral Stability
- 15 Leg Lifts
- 8 Split Squat Jumps
- 8 Side Lunges
- 20s Right Lateral Stability
- 15 Russian Twist Sit-ups w/ medball
- 8 Burpees w/pushup
- 15 Medball overhead Presses
- 20s Medball Overhead hold
- 15 bench lraises
- 10 front to back hop
- 8 Lunges
- 20s Pushup stability
- 15s Superman stability
- 5-5-5 Squats/jump squats/reactive squats
dont know why my legs feel soo fresh on tue and thur after during weights and speed on mon and wed.
Fri: 660
Warmup Z
2x30 high start
4x20 finish-20
4x20 finish-30
4x20 finish-40
probably the hardest workout of the gpp program. i had no breakfast this morning just a couple pieces of candy. all runs were pretty fast with good tech but i had to really focus on not trying to push it past 20m, as you all know a 20m acc zone is really short and most people cant get to top speed by 20- the 20m acc zone was very aggressive vs a 30 or 40m acc zone.