Strongman Training: Max Lifts Focus

Chet Morjaria

Coach

Strength Training, Coaching

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Week 6

Day 1

  • Back squat, work up to a 20RM max for 1 set.
  • Push jerk: Work up to 6RM for 3 sets across.
  • Snatch grip pulls from hang (1 second hold at the top): Work up to 3RM for 3 sets across.
  • Ab work of choice: 10 minutes.

 

 

Back squat should be taken up to a technical max for one set. Use the same weight as you used for Week 4, Day 1

Push jerk should be taken up to a weight you know you will be able to perform with near perfect form for all three sets.

Snatchgrips pulls should be taken up to a weight you know you will be able to perform with good form for all five sets. Be smooth and controlled off the floor and explosive through the traps at the top. Hold the top position for one second, with the hips, knees, and ankles fully extended, and traps engaged.

Ab work should be broken down into suitable sets and performed as continuously as possible for ten minutes.

 

Day 2

  • Power cleans: Work up to 3RM for 3 sets across
  • Incline bench press: Work up to 6RM for 3 sets across.
  • Pin squats: Work up to 2RM for 3 sets across.
  • Grip work of choice: 10 minutes

 

Power cleans should be taken up to a weight you know you will be able to perform with good form for all five sets. Be smooth and controlled off the floor and explosive at the top. Aim to make these at heavier than Week 2, Day 2.

Incline bench should be taken up to a weight you know you will be able to perform with near perfect form for all three sets. Aim to make these heavier than Week 2, Day 2

Pin squats should be taken up to a weight you know you will be able to perform with near perfect form for all three sets.

Grip work should be broken down into suitable sets and performed as continuously as possible for ten minutes.

 

Day 3

  • Yoke: Heavy walk for 15m, 3 walks total.
  • Sled pulls (harness): Medium pulls for 40m, 2 pulls total.
  • Loading: Heavy object, as many reps as possible in 60 seconds.

 

Yoke should be performed at same heavy weight across all three walks. Aim to complete each of the walks unbroken

Sled pulls should be at a weight which is difficult to complete unbroken.

Loading should be with a very challenging weight. Aim is to complete as many loads as possible with same object in the given time. You may find it useful to have someone put object back into position each time for you.

 

Click on the number below that corresponds to the week of training you're in.

 

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