Run Fast Are Die Trying

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179

Week 3:
Monday: 360
Warmup W
Hills: 3x4x30 2/4:30
Squats 3x10x315
Clean pull 3x8x225
W. seated box jump 2x6
Midthigh box jump 2x10
Db bul squat 3x10
Hypers 3x10
Glute Act 2x10
Abs x150

Recovery/Testing next week. I hate these damn 10’s!!!

180

Tuesday:
Warmup Z
Ohb+Squat throw+Height 2x5
2x4x100 60/3mins
Bench 3x10x200
1a: Horz pull 3x10
Vert pull 3x10
1b: Db jm press 3x10
Abs Extended 30/30

181

Wednesday:
Short Warmup
Yolanda x10
Pillar x12

182

Thursday: 450
Warmup C
Hills: 5x30 2/4:30
(4e dist skips, alt bounds, 4e broad)
Hills: 5x30 2/4:30
(4e dist skips, alt bounds, 4e broad)
Hills: 5x30 2
Front squat 3x10x200
Snatch pull 3x8x185
Rdl 3x10
Split squat 3x10
Abs x150

183

Friday:
Warmup Z
Ohb 2x5+Height 4x5
2x5x100 60/3mins
Military press 3x10x120
Vert pull 3x10
Horz pull 3x10
Pushdowns 3x10
Abs Ringo x10

184

Week 4:
Monday: 90
Warmup W
3x30 3pt
SLJ+3SLJ
Squats 3x10x290
Clean pull 3x8x200
Db bul squat 2x10
Hypers 2x10
Abs x150

185

Tuesday:
Warmup Z
Ohb+Squat toss+Height 2x3
2x4x100 60/3mins
Bench 3x10x185
Horz pull 2x10
Vert pull 2x10
Db jm press 2x10

Block 2:
Mon: Hills/Wts
Tue: Tempo
Wed: Throws/Jumps/Wts
Thur: Tempo
Fri: Contrast Accel/Wts

Still have more weight to drop…

186

Blk 2:
Week 5:
Monday: 260
Warmup W
20(2xsled,2x facedown) 90/3:30
20(2xsled,2xpushup)
20(2xsled, 2xfalling)
3e skip dist+1x20 3pt
Ohb 3x3
Squats 3x5x360
Bench 3x5x230
Db jm press 3x10
Abs x100
BW: 206-207 (shoes)

Great way to kickoff block 2 of gpp.

187

Tuesday:
Warmup Z
2x4x100 45/2mins
GS x12 (optional)
Abs x200

Tue short tempo - Thur long tempo 200-800m…

188

Wednesday:
Warmup B
Hop Ohb+Hop Hop Ohb 2x3
Texas Jump circuit x8
Clean pull+Snatch pull 2x5x280+2x5x230
Rdl 3x5
Hypers 3x10
W Pullups+Rows 2x5+2x10
Iso holds 2x30

189

Thursday:
Warmup Z
6x200 rest 3mins
Abs x200

Still building a base of fitness - this block will be 200’s before I extend out the distance.

190

Friday 320
Warmup W
Hills: 4x40 3mins
3e dist skip, broad, str leg bound 20m
Hills: 4x40
Height 3x3
Pause squats 3x5x275 (3sec pause - stand up fast)
Military press 3x5x155
Decline ext 3x10
Abs x100
BW: 202 (shoes) 5lbs less then last Friday. Long tempo is the trick.

191

Week 6:
Monday: 325
Warmup W
25(2xsled,2xfacedown) 2/4
25(2xsled,2xpushup)
25(2xsled, 2xfalling)
2x3e skip dis+1x25 3pt
Height 3x3
Squats 3x5x385
Bench 3x5x250
Db jm press 3x10
Abs x100

Bar was flying up today on squats.

192

Tuesday:
Warmup Z
3x3x100 45/2mins
GS x12 (optional)
Abs x200

193

Wednesday:
Warmup B
Hop Ohb+Hop Hop Ohb 2x4
Texas Jump circuit x10
Snatch pull+Clean pull 2x5x230+2x5x290
Rdl 3x5
Hypers 3x10
Pullups+Rows 2x10+2x5
Iso holds 2x30

Forgot belt - heavy on the rows - reps on pullups

194

Thursday:
Warmup Z
6x200 rest 3mins
Abs x200

All Black…

195

Friday: 300
Warmup W
Height 3x3
Hills: 3x50 3
4e dist skip, str bound, broad
Hills: 3x50
Pause squats 3x5x285
Military press 3x5x160
Decline ext 3x10
Abs x100

196

Week 7:
Monday: 390
Warmup W
30(2xsled,2x facedown) 3/5min
30(2xsled,2xpushup)
30(2xsled, 2xfalling)
2x4e skip dis+1x30 3pt
Ohb 3x3
Squats 3x5x395
Bench 3x5x255
Db jm press 3x10
Abs x100
Bw: 200 (shoes)

I hate weeks 3 and 4 everything feels so hard.

197

Tuesday:
Warmup Z
2x5x100 45/2mins
Abs x200

198

Wednesday:
Warmup B
Hop Ohb+Hop Hop Ohb 2x5
Texas Jump circuit x10
Clean pull+Snatch pull 2x5x300+2x5x245
Rdl 3x5x315
Hypers 3x10
Lat pd+Rows 2x5+2x10
Iso holds 2x30

Forgot belt had to sub lat pd.