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Strongman – GPP High Volume Week 2

GPP High Volume Week 2 – 12/7/2015 – 12/12/2015

Monday – 12/7/2015

  • Dynamic Squat – 8×2@5-10 lbs over last week, on the minute.
  • Jump Squat to Box – 7 sets of 5 jumps at least 1 inch higher than last week, on the minute.
  • Dynamic Bench Press – 9×3@ heaviest weight from last week, on the minute.
  • Depth Push-ups – 7 sets of 5 push-ups at greatest height from last week, on the minute.
  • Tuesday – 12/8/2015

  • Low Box Squat – x10@9-10RPE(7% Stress), 2 min.
  • Pin-unloaded JM Press – x10@9-10RPE(7% Stress), 2 min.
  • Lat Pull – x10@9-10RPE(7% Stress), 2 min.
  • Thursday – 12/10/2015

  • Bench Press – x8@9-10RPE(7% Stress)
  • Clean, Hang Clean, Front Squat, Power Jerk Complex – work up to 1CM, then perform 1 complex every minute for 12 total complexes, at 80% 1CM.
  • Depth Jumps – 7 sets of 5 jumps at least 1 inch higher than last week, on the minute.
  • Friday – 12/11/2015

  • Overhead Squat – Work up to 8RM, then work up to 1RM. 3 minutes rest between heavy sets.
  • Strict Pivot Press – x10@9-10RPE(7% Stress), 2 min. Weak side limited.
  • Single Arm Bent Over Row – 4×10@9-10RPE, 2 min.
  • Wide Grip BB Curls – 4×10@9-10RPE, 2 min.
  • Saturday – 11/12/2015

  • Single Leg Press (completely unload every rep) – 3×8@9-10RPE, 2 min. Weak side limited.
  • Reverse Hyper – 3×10 reps at same weight as last week. 2 min.
  • Conditioning – For Time:
  • 40 Thrusters at 50% Clean and Jerk 1RM
  • 40 Wall Balls to 10 Feet at 20 lbs
  • 20 Good Burpees