10 DH CTB PULL-UPS
10 STRICT DIPS
50 WB @ 20/14
50 SLAM BALL @ 30/20
"Z PRESS" TEST
10 MIN MAX EFFORT
SEATED STRICT BARBELL PRESS @ 45/35
*RETEST FROM 08.20.15
Great explanation of the Z-Press from T-Nation:
"The Z press is named after strongman competitor Zydrunas Savickas. Strongman competitors are required to perform a tremendous amount of shoulder and triceps work to prepare for pressing events. This lift is great for increasing core strength and building the shoulder stability necessary to press big weights overhead.
One of the potential problems with standing military presses is that when the weight gets heavy, the lifter may lean back excessively to complete the repetition. This excessive lean becomes impossible when performing the Z press.
The core and upper back regions must be extremely stable to successfully complete a repetition, making this a great shoulder builder and core strengthening exercise."