12/24/18 Monday December 24, 2018 (32kg C&P ladders, pull-ups)

7:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

8:00am- Training session - 32kg C&P ladders, pull-ups

20kg TGU x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3
24kg windmill x 3/3

24kg 2H SW x 10
32kg 2H SW x 10, x 3

24kg C&P x 5, set down, switch hands

3x:
32kg C&P x 1, set down, switch hands
pull-up x 1
32kg C&P x 2, set down, switch hands
pull-up x 1
32kg C&P x 3, set down, switch hands
pull-up x 1
32kg C&P x 4, set down, switch hands
pull-up x 1
32kg C&P x 5, set down, switch hands
pull-up x 1

45/45 C&P
15 pull-ups

rolling

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:00am - Complete

Notes - Very solid training today.  Was reading  bit on SFGII prep particularly pressing and it just makes sense to go to an ROP training model, ladders, working up to 5 sets of ladders to 5s or 75 reps per arm.  I did 3 sets today, and I had something left in the tank.  We will see how recovery goes.  I was reflecting that about 4 years I took and passed the SFGI in Vancouver BC. At that time, my 1RM max was a 32kg press, never had done a double even.  It's been a long road the last 4 years but so appreciative of the tremendous progress I have enjoyed.  I need to be very focused with my training in 2019 and have good direction.  I see good things happening this next year.