Strongman 4.1

1200

1) biceps/triceps openers - 2 rounds @ 4 kg
2) rear delt warmup - 2 rounds @ 4 kg
3) landmine rows - 2x6x10 kg
4) barbell Z press to 3rm - 20,30,35,40,45 kg
5) 4 x 15 seconds db lateral raises+15 seconds thumb up holds, 5 kg
6) 4 x 15 seconds db lateral raises thumb up+15 seconds palm up holds, 5 kg
7) 2 x 30 seconds single db press+30 second overhead hold, 15 kg

conditioning
1) single arm barbell press - 5x2 each arm, empty bar

2) kb waiter carries - 50 ft max weight
16,20,24 kg each arm

3) rope pulls - 2x50 ft + push back
60,70 kg

4) max reps db zercher squat, 40 kg - 20

5) 2x200m sandbag carry
immediately followed by...
300m sled push (20 trips) @ +50 kg

• Notes: Getting steadily stronger in everything. Moved up to 5 kg db's for the shoulder stuff (except the openers), and my Z press is much stronger now. Really like the single arm barbell presses and they felt great on my shoulder. Forced a little of stabilization. Surprisingly the db squats were really difficult today and were stressing my abs a lot.