Wyatt Stoneroad

Wednesday ☑️

Some clips from GPP Week 1: Dynamic Lower.

Introducing extensive plyos and ballistics into this workout as opposed to the other lower day in the week. The structure of this session is plyo/ballistic volume, technique power cleans, a secondary squat variation, and accessories.

In the power clean I’m using the GPP phase to work on the transition from the first to second pull by maintaining a slow first pull into an explosive extension. This has always been a weak point in my cleans. Coupling this with cluster sets allows for full intent on each rep and I love how it worked out.

⬇️ Full Workout

A1. Approach Box Jumps
A2. Overspeed Banded Pogos

B1. Power Cleans (1 + 1 + 1 Clusters)
B2. Box Squat

C1. SL Landmine RDL
C2. Knee Extension

D1. Seated Calf Raise
D2. Active Copenhagens

Brick by brick.

Lower body training clip from today for strength and athleticism. Full workout down below.

Over the next 12 weeks, I’m putting more emphasis on ATG back squats and extensive plyometrics. The ATG squat is a clean KPI for athletic qualities I’m after (specifically vertical jump) and serves to build squat strength out of the hole. As a force-dominant jumper, I have a clear elasticity deficit and to be quite honest I’ve never addressed it. Last time I tested I only had a 0.5” difference between my CMJ and squat jump, and only a 3.5” gain with an approach. Goal is to fill this deficit and become better at using the stretch shortening cycle to increase overall vertical jump.

⬇️ Full Workout

A1. Pogos for time
A2. Seated box jumps

B. ATG Back Squats

C. SLDL

D1. Reverse Nordics
D2. Prone Ham Curl

E. Smith Calf Raises

Monday morning work. Goal stays the same through this GPP block of accumulating work volume. Improving on accessory lifts through double progression and starting to feel more snappy on main strength work. All good signs leading into the MS block.

Workout Below ⬇️

A1. Staggered Stance MB Slams
A2. MB Chest Pass

B1. Larsen Bench Press

C1. Weighted Neutral-Grip Pull Ups

D1. Pec-Deck Flys
D2. Incline DB Rows

E1. DB Bicep Curls
E2. Straight-Bar Triceps Pushdown

Program waitlist link in bio‼️