Here is what I have in mind for GPP this year, Please Critique!!!
Here is my plan for the first 2 weeks…
Week 1
Monday: Accel Dev
10x10m full rec
Weights A: Back Squat 10x3
Single Leg Squat 3x10
Bench Press 10x3
Lat-Pull downs 3x10
Medball circuit 2x1x10 forward, backward, vertical, lateral tosses
Tuesday: Circuit
4x 10-pushups, 10-pistol squats, 25 sit-ups, 15 lower back raises 1min rest
6x100m @ 65% walkback recovery
Wednesday: 5x300m @ 65% 100m walk recovery
weights B: Single Leg curls 3x10
Lunges or step ups 3x8
behind beck press 3x5
front raises 3x12
RDL 3x10
medball
Thursday: same as tues
Friday: 10-12x200m in 32 200m walk recovery
weights C: Hang Snatch 5x5
Hang Clean 5x5
Push Press 5x5
Goodmornings 4x8
lat pulldowns 4x8
Medball circuit
Saturday: Active Recovery
Easy 20 min jog
Sunday: Off
Week 2
Monday: Accel Dev
4x15m, 4x20m, 4x25m
Weights A: Back Squat 10x3
Single Leg Squat 3x10
Bench Press 10x3
Lat-Pull downs 3x10
Medball circuit
Tuesday: Bodyweight Circuit
5x 10-pushups, 10-pistol squats, 25 sit-ups, 15 lower back raises, 1min rest
6x100m @65% walkback recovery
Wednesday: 100-200-300-600-300-200-100 @ 65%, walk what you ran for recovery
weights B: Single Leg curls 3x10
Lunges or step ups 3x8
behind beck press 3x5
front raises 3x12
RDL 3x10
medball circuit
thursday: same as tuesday
Friday: 10-12x200m in 32 200m walk recovery
weights C: Hang Snatch 5x5
Hang Clean 5x5
Push Press 5x5
Goodmornings 4x8
lat pulldowns 4x8
Medball circuit
Saturday:active recovery
30 min easy jog
Sunday: off
