I was a carpenter when I was young, been in the financial field for last 22 years. My workouts are more about life and getting around without requiring an oxygen bottle than anything else. I started in the Gyms after I put my tools away and quit climbing around. I miss construction work at times for the sense of accomplishment it brought at the end of a hard day.I cannot offer advice on workouts centered around heaving but I can attest to the hammer workout. I work on a hydraulic fracturing crew and we use 6lb sledges to tighten the hammer unions on our 2", 3" and 4" iron. It will turn you into a beast in the shoulders if you stick with it I can almost promise you that.
When I got back to the Pier this Fall I had gained weight (not muscle) and several DrumPros were making fun of me. Being sensitive to punks making fun of me and kicking sand in my face, I decided to rebuild over the Winter so I would not need Joker to bodyguard me if I run into trouble at Secret Cast Net areas on Hatteras Throwing a 10' net for a few hours at certain locations on Hatteras can bring the wrong kind of Heat
Too cold to put in any practice here in January but I have an advantage over most folks who are not presently living on the OBX and that is I started throwing a heaver in the early 1980's so I can bomb it out there most days unless I get too tired, and getting tired and winded easily is something that us old people can attest to
It is not so much the push pull as the start slow and then blast it