Strongman 3.1

1200

1) triceps/biceps openers - 4 kg
2) Rear delt work - 4 kg
3) landmine rows - 2x8
4) DB Z-press to 3rm - 12.5,15,17.5,20 kg
5) DB lateral raise + holds - 8 sets of 10 + 15 second hold @ 4 kg

strongman conditioning:
1) kb clean+kb strict press+kb overhead squat (3+3+3)
3 sets @ 12 kg

2) kb waiter carries - 2x100 ft each arm w. turn around, 20 kg

3) rope pulls - 2x200 ft (5 trips pull down/push back) @ +20 kg
3 minutes rest between

4) max reps DB goblet squat, 40 kg - 13
max reps DB zercher squat, 40 kg - 15

5) cooldown stretch

• Notes: Good day until the rope pulls. They absolutely smashed me, and by the time the squats came around I was dizzy and had nothing left. Went home to eat after that without doing any carries or sled pushes. Without a doubt there is something magical and terrible about rope pulls, and it has become my single favorite exercise for upper body conditioning. It's closer to soul conditioning.
• Body: Lower back is sore, in a good way. Legs are also a little tight and fatigued.