Strongman 4.2

1500

Openers
1) biceps/triceps openers - 4 kg
2) rear delt warmup - 4 kg
3) 3 rounds:
10 x supinated barbell rows, 50 kg
15 x ab wheels
4) viking sloth press to heavy 5 each arm - 5/7.5/10 kg
5) 2 x max chest to bar chinups, scap engagement and no traps! (10,8)

Conditioning
1) squat walk outs - 5 deep breaths at each weight, focusing on neutral pelvis and glute engagement, build to max (60,100,120,140,160,170 kg)

2) 7 minute amrap: 32 kg KB
10 x kb suitcase deadlifts
100 ft kb suitcase carry
score - 100 deadlifts total

2 minutes rest

3) 7 minute amrap
100 ft punching bag carry
10 x punching bag squats
score - 40 squats

4) sled sprints - 3x50 ft EMOM w/ +40 kg
*must stay below 25 seconds each sprint
score - 7 rounds

• Notes: Great day and felt strong. It felt good to have 170 kg on my back with the walk outs (~370#). Shoulders felt good also. Changed up my row technique and really focused on bringing the bar into my hip crease instead of farther up my chest to get some more late activation. The lat pump I get from these workouts feels so good. I really enjoyed the suitcase amrap and felt it a lot in my obliques, while the squat/carry workout I found absolutely horrible.
• Body: Feel good!