Strongman Training: Max Lifts Focus

Chet Morjaria

Coach

Strength Training, Coaching

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Week 7

Day 1

  • Back squat: Work up to 5RM for 1 set. Then drop 10% weight and perform 2 more sets.
  • Strict Press from rack: Work up to 6RM for 2 sets across.
  • Clean grip pulls from floor (1 second hold at the top): Work up to 3RM for 3 sets across.
  • Ab work of choice: 10 minutes.

 

 

Notes

Back squat should be taken up to a technical max for one set before dropping down as prescribed.

Strict press should be taken up to a weight you know you will be able to perform with near perfect form for both sets.

Clean grips 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

  • Deadlift:

A) Work up to 4RM for 4 sets across.

B) Stick to the weight used for A and perform 1 set of 10 reps

  • Close grip floor press: Work up to 6RM for 2 sets across.
  • 2 count pause squats: Work up to 5RM for 5 sets across.
  • Ab work of choice: 10 minutes.

 

Notes:
Ab work should be broken down into suitable sets and performed as continuously as possible for ten minutes.
Deadlift should be touch and go for the sets of 4. They should be dropped and reset for the set of 10.

Close grip floor press should be touch and go. They should be taken up to a weight you know you will be able to perform with near perfect form for both sets.

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

 

Day 3

  • Axle or log: Work up to 10RM clean and press.
  • Keg throw: 6 throws for height. Rest 60 seconds. Repeat 2 times.
  • Farmers walk: Light walk for 60m, 3 walks total.

 

Notes:

Axle or log clean and presses should be taken up to the heaviest set of 10 continuous reps possible.
A few seconds to reset is permitted. The whole set should be complete in less than 75 seconds.
Keg throws should take less than 60 seconds to complete each set
Farmers walk is to be performed at same weight across all three walks.

 

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

 

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