28th Strongman Seminar
discussion on intensity, work volume, loads, rest led to try the bear complex (squat clean/thruster/back squat/thruster) x 15; 2-3min rest x2 @ 95#
2min rest
amrap bear complex in 4min (19reps)

discussed on active recovery
sled drag (forward and backwards) @ 30%bwt
helps recruit stabilizing muscles of the core!!! core is a MUST!

Farmer's walk - core recruitment and grip work. good exercise for stabilizer (in impact sports, this is a great exercise since while walking we are always in constant movement hence body needs to constantly adapt, idem for sled drag work)

Atlas Stone
worked on ground to shoulder work (ground to knees to shoulder and ground to shoulder)
5 reps @ 120# stone
1 rep succeeded @ 175#

Yoke walk
working on core and balance in motion. the goal is to have control of the yoke before stating loading the apparatus. make sure traps are engaged and make small steps. then RUN :)

definitely felt s lot stronger for the seminar than for the comp. i was lacking a lot of endurance/recovery during the comp mostly during high loads wods.