Strongman - barbell rows, single arm presses, sumo deadlifts, conditioning

1000

1) biceps/triceps/shoulder openers - 3 kg
2) Is/Ys/Ts - 1.25 kg
3) 3 rounds:
10 x supinated barbell rows (50,55,60 kg)
15 x ab wheels
60 seconds rest between
4) single arm barbell press - 3x2 w. empty bar
5) sumo deadlift to heavy 10 (*focus on proper IT) - 60,80,100 kg
6) single leg RDL w. empty bar - 3x3 each leg, slow cadence

conditioning
1) reverse sled drags 2x200 ft - 80,90 kg
2-3 minutes rest

2) rope pulls 2x200 ft - 40,40 kg
2-3 minutes rest

3) sled sprints 2x200 ft - 40,40 kg
2-3 minutes rest

• Notes: Kept it conservative on the deadlifts trying to really dial in the internal torque. Barbell press feels much stronger now and I really feel it working my lats. Single leg RDL was very difficult for me so going to keep doing them. For the conditioning, rope pulls are getting really strong. Added weight on the drags and decreased weight on the sprints to try to increase me speed. Next time I would like to increase the length of the drag (300 ft) and keep the weight at 80.