GPP block 2, week 3, day 1 - conditioning (Tempo)
Goblet squat: 45 5x8 (2:0:2:0), 50s rest, RPE 7-8
DB floor press: 30's 5x8 (2:0:2:0), 50s rest, RPE 7-8
Lat pulldown: 65 5x8 (2:0:2:0), 50s rest, RPE 7
Cardiac output: 15 mins @ 139 avgHR

Final week before the deload. Time to push through.

GPP block 2, week 2, day 5 - strength Aerobic plyometric (2-to-1 plyometric box jumpbacks) : BW, 10s ON : 25s OFF, 18 rounds DB split squat : 45's 3x3 (0:3:0:0), 3 mins rest, RPE 7-8 DB bench press : 55's 3x3 (0:3:0:0), 3 mins rest, RPE 8 Pullup : BW 3x3 (0:3:0:0), 3 mins rest, RPE 10 Explosive rep...

GPP block 2, week 2, day 4 - conditioning (EDT and HRI) A1. Squat : 145x1 for 5 minutes A2. DB RDL : 55'sx1 for 5 minutes B1. Bench press : 115x1 for 5 minutes B2. Seated row : 105x1 for 5 minutes C1. DB split squat : 35'sx1 for 5 minutes C2. Lat pulldown : 95x1 for 5 minutes HRI (on elliptical) : ...

GPP block 2, week 2, day 3 - strength Aerobic plyometric (incline plyo pushup) : BW, 10s ON : 30s OFF, 15 rounds Romanian deadlift : 205 5x3 (4:1:0:0), 3 mins rest, RPE 7-8 (no belt) A1. Military press : 100 4x3, 30s rest, RPE 8 A2. Band-assisted plyo pushup : BW 4x5, 3 mins rest Chest supported DB...

GPP block 2, week 2, day 2 - conditioning (Tempo + HICT) Goblet squat : 45 4x10 (2:0:2:0), 50s rest, RPE 9 DB floor press : 30's 2x10, x8, x6 (2:0:2:0), 50s rest, RPE 10 Lat pulldown : 65 2x10, 2x8 (2:0:2:0), 50s rest, RPE 10 HICT (using different exercises) : 15 mins @ 114 avgHR So it was a terrib...

GPP block 2, week 2, day 1 - strength Aerobic plyometric (side to side pogo jump) : BW, 10s ON : 30s OFF, 18 rounds A1. Back squat : 185 3x3 (0:3:0:0), 30s rest, RPE 8 A2. Box jump : BW 3x5, 3 mins rest B1. Bench press : 135 3x3 (0:3:0:0), 30s rest, RPE 7 B2. Band-assisted plyo pushup : BW 3x5, 3 m...

GPP block 2, week 1, day 3 - conditioning (EDT) A1. Squat : 145x1 for 5 minutes A2. DB RDL : 55'sx1 for 5 minutes B1. Bench press : 115x1 for 5 minutes B2. Seated row : 100x1 for 5 minutes C1. DB split squat : 30'sx1 for 5 minutes C2. Lat pulldown : 90x1 for 5 minutes Intense back pain/pump/tightne...

GPP block 2, week 1, day 3 - conditioning (EDT) A1. Squat : 145x1 for 5 minutes A2. DB RDL : 55'sx1 for 5 minutes B1. Bench press : 115x1 for 5 minutes B2. Seated row : 100x1 for 5 minutes C1. DB split squat : 30'sx1 for 5 minutes C2. Lat pulldown : 90x1 for 5 minutes Intense back pain/pump/tightne...

GPP block 2, week 1, day 2 - strength Aerobic plyometric (side to side pogo jump) : BW, 10s ON : 30s OFF, 15 rounds A1. Back squat : 175 3x3 (0:3:0:0), 30s rest, RPE 7-8 A2. Box jump : BW 3x5, 3 mins rest B1. Bench press : 130 3x3 (0:3:0:0), 30s rest, RPE 7 B2. Band-assisted plyo pushup : BW 3x5, 3...

GPP block 2, week 1, day 1 - conditioning (Tempo)
Goblet squat: 45 4x8 (2:0:2:0), 50s rest, RPE 7
DB floor press: 30's 4x8 (2:0:2:0), 50s rest, RPE 7-8
Lat pulldown: 65 4x8 (2:0:2:0), 50s rest, RPE 7
Cardiac output: 10 mins @ 140 avgHR