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Strongman – GPP High Volume Week 3

GPP High Volume Week 3 – 12/14/2015 – 12/19/2015

Monday – 12/14/2015

  • Dynamic Squat – 8×2@5-10 lbs over last week, on the minute. Then work up to moderate 2RM.
  • Jump Squat to Box – 5 sets of 5 jumps working up to max height, every 2 minutes.
  • Dynamic Bench Press – 7×3@ last weeks weight, on the minute. Then work up to moderate 2RM.
  • Depth Push-ups – Work up to highest single possible. 2 min.
  • Tuesday – 12/15/2015

  • Low Box Squat – x10@10RPE(3% Stress), 3 min.
  • Pin-unloaded JM Press – x10@10RPE(3% Stress), 3 min.
  • Lat Pull – x10@10RPE(3% Stress), 3 min.
  • Thursday – 12/17/2015

  • Bench Press – x8@10RPE(3% Stress), 3 min.
  • Clean and Jerk – work up to 1RM, then perform 1 clean and jerk every minute for 5 total lifts, at 90% 1RM.
  • Depth Jumps – 5 sets of 5 jumps working up to max height, every 2 minutes.
  • Friday – 12/18/2015

  • Overhead Squat – Work up to 1RM, then perform 1 set of max reps at 80% 1RM. 3 minutes rest between heavy sets.
  • Strict Pivot Press – x10@10RPE(3% Stress), 3 min. Weak side limited.
  • Single Arm Bent Over Row – 2×10@10RPE, 2 min.
  • Wide Grip BB Curls – 2×10@10RPE, 2 min.
  • Saturday – 11/19/2015

  • Single Leg Press (completely unload every rep) – 1×8@10RPE, 2 min. Weak side limited.
  • Reverse Hyper – 4×10 reps at same weight as last week. 2 min.
  • Conditioning – For Time:
  • 50 tire flips with largest tire possible.