GPP block 2, week 4, day 6 - strength Aerobic plyometric (2-to-1 plyometric box jumpbacks) : BW, 10s ON : 25s OFF, 10 rounds DB split squat (normal tempo) : 50'sx3 (RPE 7), 55'sx3 (RPE 7-8), 60'sx3 (RPE 8), 3 mins rest DB bench press (normal tempo) : 60'sx3 (RPE 7), 65'sx3 (RPE 8), 67.5'sx3 (RPE 9)...

GPP block 2, week 4, day 5 - conditioning (HRI + HICT) HRI (on elliptical) : max resistance, 10s sprint, keep HR under 170, 10 rounds HICT (tire sled drag) : 10 mins @ ?? avgHR with 25lbs I think my HR monitor is broken, because it took a while to adjust. Still, towards the end, my HR was between 1...

GPP block 2, week 4, day 4 - strength Aerobic plyometric (incline plyo pushup) : BW, 10s ON : 30s OFF, 10 rounds Romanian deadlift (normal tempo) : 210x3 (RPE 7), 225x3 (RPE 7-8), 255x3 (RPE 9), 3 mins rest (no belt) A1. Military press : 95x1 (RPE 7), 105x1 (RPE 8), 115x1 (RPE 8-9), 30s rest A2. Ba...

GPP block 2, week 4, day 2 - strength Aerobic plyometric (side to side pogo jump) : BW, 10s ON : 30s OFF, 10 rounds A1. Back squat (normal tempo) : 215x1 (RPE 7), 235x1 (RPE 8), 245x1 (RPE 8.5), 30s rest A2. Box jump : BW 3x5, 3 mins rest B1. Bench press (normal tempo) : 135x1 (RPE 7), 150x1 (RPE 7...

GPP block 2, week 4, day 1 - conditioning (Tempo)
Goblet squat: 45 3x8 (2:0:2:0), 50s rest, RPE less than 7
DB floor press: 25's 3x8 (2:0:2:0), 50s rest, RPE less than 7
Lat pulldown: 65 3x8 (2:0:2:0), 50s rest, RPE less than 7
Cardiac output: 20 mins @ 138 avgHR

GPP block 2, week 3, day 6 - strength Aerobic plyometric (2-to-1 plyometric box jumpbacks) : BW, 10s ON : 25s OFF, 20 rounds DB split squat : 50's 3x3 (0:3:0:0), 3 mins rest, RPE 8-9 DB bench press : 60's 3x3 (0:3:0:0), 3 mins rest, RPE 9 Pullup : BW 3x3 (0:3:0:0), 3 mins rest, RPE 10 Explosive rep...

GPP block 2, week 3, day 5 - conditioning (HRI + HICT) HRI (on elliptical) : max resistance, 10s sprint, keep HR under 170, 20 rounds HICT (step ups only) : 10 mins @ ?? avgHR with 35lbs I had to train first thing in the morning, which is not ideal. I haven't been sleeping much these past few weeks...

GPP block 2, week 3, day 4 - strength Aerobic plyometric (incline plyo pushup) : BW, 10s ON : 30s OFF, 18 rounds Romanian deadlift : 210 5x3 (4:1:0:0), 3 mins rest, RPE 7-8 (no belt) A1. Military press : 105 4x3, 30s rest, RPE 9 A2. Band-assisted plyo pushup : BW 4x5, 3 mins rest Chest supported DB...

GPP block 2, week 3, day 3 - conditioning (EDT) A1. Squat : 145x1 for 5 minutes A2. Seated row : 110x1 for 5 minutes B1. Bench press : 115x1 for 5 minutes B2. DB RDL : 55'sx1 for 5 minutes C1. DB split squat : 35'sx1 for 5 minutes C2. Lat pulldown : 95x1 for 5 minutes I switched the exercises in th...

GPP block 2, week 3, day 2 - strength Aerobic plyometric (side to side pogo jump) : BW, 10s ON : 30s OFF, 20 rounds A1. Back squat : 195 3x3 (0:3:0:0), 30s rest, RPE 8 A2. Box jump : BW 3x5, 3 mins rest B1. Bench press : 140 3x3 (0:3:0:0), 30s rest, RPE 8 B2. Band-assisted plyo pushup : BW 3x5, 3 m...