Phase 1 Day 4

Strength-Conditioning Day

Low Bar Sled Push (30 yards)
90x1
90x1
135x1
135x1
180x1
180x1
225x1
270x1
315x1
353x1
378x1

5 rounds:
60 yards Farmers walks with 120s DB
and 10/10 sledge hammer to tire.

Notes
So a group of 10-12 guys and gals went to the roof today to do a "strongman" style session.  I threw up after the final sled push.  Not just gagged, actually threw up.  Haven't done that in years. All in all it was a ton of fun.  Going in I was a little wary going about somehow messing up or derailing the work I've been doing.  I think it was fine. I was cognizant of my ribs/abs/neck/shoulder blades on the carries.   Kept my neck packed on the pushes.  Even worked on not letting my spine get disconnected on the sledge hammers.  So long as I'm aware of the main shit, I don't need to act like I'm fragile.

After the session we were all hanging out messing with the slosh pipe.  People falling all over the place with it.  I got up, implemented my new "ab style" and was just zipped along like there was nothing to it.  There was a marked difference between my ability to control the pipe and everyone else.  Core baby, core.