Strongman – GPP High Volume Week 1

GPP High Volume Week 1 – 11/30/2015 – 12/5/2015

Monday – 11/30/2015

  • Dynamic Squat – 8×2@7RPE, on the minute.
  • Jump Squat to Box – Work up to max height over 6 sets of 5 jumps, on the minute.
  • Dynamic Bench Press – 8×3@7RPE, on the minute.
  • Depth Push-ups – Work up to max height over 6 sets of 5 push-ups, on the minute.
  • Tuesday – 12/1/2015

  • Low Box Squat – x10@8-9RPE(5% Stress), 2 min.
  • Pin-unloaded JM Press – x10@8-9RPE(5% Stress), 2 min.
  • Lat Pull – x10@8-9RPE(5% Stress), 2 min.
  • Thursday – 12/3/2015

  • Bench Press – x8@8-9RPE(5% Stress)
  • Snatch, Hang Snatch Complex – work up to 1CM, then perform 1 complex every minute for 10 total complexes, at 85% 1CM.
  • Depth Jumps – Work up to max height over 6 sets of 5 jumps, on the minute.
  • Friday – 12/4/2015

  • Overhead Squat – Work up to 5RM, then perform 1 additional set of max reps at same weight. 3 minutes rest between heavy sets.
  • Strict Pivot Press – x10@8-9RPE(5% Stress), 2 min. Weak side limited.
  • Single Arm Bent Over Row – 3×10@8-9RPE, 2 min.
  • Wide Grip BB Curls – 3×10@8-9RPE, 2 min.
  • Saturday – 11/6/2015

  • Single Leg Press (completely unload every rep) – 2×8@8-9RPE, 2 min.
  • Reverse Hyper – Work up to 10RM.
  • Conditioning – 3 Rounds for Time:
  • QM 40 feet down and back (80 feet total)
  • 135 lb Prowler Push 40 feet
  • 5 Front Squats at 60% Clean and Jerk 1RM