Openers, lat pull, sandbag db press, overhead carry, rope pulls, bag carry

1200

1) openers - bi/shoulder/hinge/jefferson(stick)

2) lat pulls - 2x15x80kg

3) sandbag press (used 2 db's push together) to heavy 5 - 10,12.5,15,17.5,20,22.5 kg (x 4th)
*press the db's together like a hex press

4) overhead carry - 2x200 ft w/ 20 kg plate
*focused on not shrugging and keeping lats engaged

5) double arm rope pull/row @ +80 kg, reverse drag back (50 ft each) x 2

6) rope pulls - 2 x 200 ft pull @ +40 kg
rest 5 minutes between

7) punching bag carry 200m

• Notes: Tried some new things trying to emulate a sandbag press using two db's...work OK but still not the same. Kept the weight light to dial in my shoulders. Would love to find a way to get access to a yoke for carries.
• Body: Rope pulls were much better today. Hamstring is also getting much better. It's still tight and tender right on that inside head but noticeably improved from yesterday.