Yesterday’s GPP was as follows:
30 minute walk with a 25lb weight vest
4 rounds(no vest) of 3 sprints of varying speed and distance followed by 5 clean and press with a 50lb sandbag.
4 rounds of holding 50lb buckets for as long as possible.
When I vary my speed and distance on sprints I usually reduce speed if I run further and vice versa. I simply cannot do them like I used to. Most of the time I work in the 20 yard range maxing out at around 85%. Occasionally I go longer and I’ll stick to 75%. Occasionally I’ll go much shorter, probably less than 12 yards. I will blast as hard as possible from the start and then stop when I reach full speed.
Larry Henrikson 