Overall things are starting to turn for the best with my training, regaining the strenth, power, and speed I had last year! The final week of gpp will be a unload week, I will not unload the weights as much as I did earlier in the cycle because it made me crash/hard time rebounding. Will gradually get back to during tempo twice a week but for now one day track tempo and one day indoor cardio.
Week 8: UNLOAD 390
Mon:
Warmup B
3x30 stand
2x30 3pt
4x60 3pt 25/35
acc 1 x6
acc 2 x6
mat dive x6
Back squats 2x6x345
Rdl 2x8x225
Rev leg press 2x12
Overall good workout, I continue to improve each week. I need to relax a little more on the sprints and get more knee lift. Right glute was tight for the first 2 warmup sets of squats.
SPP:
Week 1:
Mon: 360
Warmup C
2x30 sled
2x30 (timed sprints) 3pt
4x20 efe
hurdle hops stick 3x5
ohb/dive x20
Cooldown: ab circuit
depth drop 4x3
hang clean 6x3x135-155-165-175-185-185-185
back squat 4x3 385-405-415-425
rdl 3x5x255
Cooldown
Overall not a bad day, I had to perform rdl’s before squats (reason for light rdl’s) because some sissy was during bent rows with 115lbs in the squat rack.
Tue: 900
Warmup W
6(10sit-50-10ups-50-10sit-50-10ups)
hurdle A: 110x
Big core circuit 1x7
bench press 4x3 275-285-295-305
db rows 3x6
db shoulder press 3x6
Cooldown
Overall good workout, tuesday will be tons of situps/pushups with the short tempo runs and thursday I will decrease the situps/pushups. Lower body was slightly stiff from the sprints/weights from monday.
Wed: Was a off day, hamstring and glutes were still a little sore from the sprints and weights.
Thur: (7:00am) 660
Warmup Z
2x30 sled
2x5x60 walk/5min 15
hurdle hop stick 3x5
height/dive x20
2x30 A’s
Cooldown: ab circuits
Great workout this morning, my body is slowly adjusting to the early morning workouts. I’m surprise how easy everything felt this morning even with the short intensity limits. Only did 2 sets of running A’s each set took 40-45sec and they were very easy.
Thur:
depth drop 4x3
hang snatch 6x2 (3x95) (3x115)
sdl 3x3 315-365-385
speed deadlift 3x20x135
Overall good workout, I had to use a higher box then I wanted for the depth drops because the gym I visited today only had two different box sizes. I also decided not to go crazy on the hs and sdl.
Fri: 900
Warmup A
6(50-10sit-50-10ups-50)
hurdle B 120x
Big core circuit x7
incline press 3x5x185
lat pd front 3x6
db shoulder press 2x6x55
Cooldown
Overall good session, nothing more.
Week 2:
Mon: 7:00am 480
Warmup C
2x30 sled
2x30 timed 3pt
3x20 efe
3x20 fef
hurdle hops stick 3x5
ohb/dive x20
depth drop 4x3
hang clean 6x3 155-185-185-185-195-195
back squat 5x2 435-445-455-465-475
GH 3x10 bw-bw-25
Cooldown
Overall the sprint workout went well, first 30m felt solid but need to improve 40-60 and the fef/efe runs. The weights felt OK not great, also I went easy on the glute ham since it was the first time using the hammer strength gh machine. The depth drops was done on a lower box compare to last Thur.
Tue: 900
Warmup W
6(10sit-50-10ups50-10sit-50-10ups)
hurdle A 110x
Big core circuit x7
bench press 5x2 295-305-315-315-315
db rows 3x6
db shoulder press 3x6
Cooldown
Overall good running session, the bp didn’t feel strong today probably from all the pushups.
Weights are starting to feel light again.