1/30/19 Wednesday January 30, 2019 (ROP 32kg PR ladders (1,2 x 2; 1 x 3), pull-ups, 9 minutes of SN)

5:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:15am - 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

6:30am- Training session - ROP 32kg PR ladders (1,2 x 2, 1 x 3), pull-ups, 9 min SN

24kg TGU x 1/1
DB 20kgs BU FSQ x 3/3
DB 20kgs BU PR x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10

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

32kg TGU x 1/1
24kg BU FSQ + BU PR x 1/1
32kg 2H SW x 10
32kg 1H SW x 5/5

ROP 1,2 x 2, 1 x 3

2x:
32kg PR x 1, set down, switch hands
32kg PR x 2, set down, switch hands

3x:
32kg PR x 1, set down, switch hands

1 pull-up after each set of presses, so 7 pull-ups in all.

9/9 C&P

roll dice, 9 minutes of SN with the 24kg

10/10 + 5/5, 10/10 x 4 sets - 110 reps total

rolling

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

8:00am - Complete

Notes - Light day on ROP.  This was ok.  I didn't feel like I had very good wind with the snatching.  In fact conditioning doesn't really feel "there" at all.  This probably an improvement over last week (1 more minute, 20 more reps) but I wonder how this would go if I did the 5-minute snatch test.  Which I need to do pretty quickly here.

1/28/19 Monday January 28, 2019 (ROP 32kg C&P ladders ( 1,2,3,4 x 2; 1,2,3 x 3), push-ups, 5 minutes of SW)

Lloyd Center, Portland OR

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

8:00am- Training session - ROP 32kg C&P ladders (1,2,3,4 x 2, 1,2,3 x 3)

20kg OH hold x 1/1
24kg OH hold x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10

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

24kg BU FSQ x 3/3
24kg BU PR x 3/3
32kg 2H SW x 10
32kg 1H SW x 5/5

ROP 1,2,3,4 x 2, 1,2,3 x 3

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

3x:
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
32kg C&P x 3, set down, switch hands

3 push-ups after each set of presses, about 50 push-ups in all.

34/34 C&P

roll dice, 5 minutes of SW with the 32kg

Mostly 1H, 5/5 on the minute.  About 60 1H SW.

rolling

Band wrist extensions, 10 x 2 sets per hand

9:00am - Complete

Notes - Trained outside of Lloyd Center in Portland as Leah and I went down Sunday afternoon for my grandmother's funeral services.  97 years old.  It was good to see the family.  Appreciative for that time and that I could go. Nice to be able to bring bells so easily in a car.   A 20, a 34, and a 32kg.  They are beautiful tools.

1/26/19 Saturday January 26, 2019 (TGU, GSq, DB FSQ, step-back lunges)

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

9:00am- Training session - TGU / GSq / DB FSQ / DB Step-back lunges

2x:
24kg TGU x 1/1
24kg GSq x 5

5x:
DB 24kgs FSQ x 5/5

3x:
DB 24kgs step-back lunges x 5/5

rolling
hanging from the bar

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

9:30am - Complete

Notes - Felt great.  Love including the squatting and lunging on variety days on Saturday.  Will hit heavy front squats in a future cycle as the main lift. Need to press 1/2 bodyweight first.

1/25/19 Friday January 25, 2019 (ROP 32kg C&P ladders ( 1,2,3 x 1; 1,2 x 4), pull-ups, 5 minutes of SW)

6:30am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:00am - 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

7:15am- Training session - ROP 32kg C&P ladders (1,2,3 x 1,1,2 x 4)

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

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

32kg TGU x 1/1
DB 24kgs BU FSQ x 1/1 (hard)
DB 24kg BU SS PR x 1/1 (hard, fun)

32kg 2H SW x 10
32kg 1H SW x 5/5

ROP 1,2,3 x 1, 1,2 x 4

32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
32kg C&P x 3, set down, switch hands

4x:
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands

1 pull-up after each set of presses, so 18 pull-ups in all.

34/34 C&P

roll dice, 5 minutes of SW with the 32kg

1H, pushed it, 5/5/5/5, 5/5/5/5, 5/5, 5/5 (about 60 swings I think)

rolling

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

8:15am - Complete

Notes - Very solid training session and a good end to the week. Honestly, this is feeling extremely easy at this point. 

1/23/19 Wednesday January 23, 2019 (ROP 32kg PR ladders (1,2 x 2; 1 x 3), pull-ups, 8 minutes of SN)

5:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:15am - 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

6:30am- Training session - ROP 32kg PR ladders (1,2 x 2,1 x 3), pull-ups, 8 min SN

24kg TGU x 1/1
DB 20kgs BU FSQ x 3/3
DB 20kgs BU PR x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10

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

32kg TGU x 1/1
DB 20kgs BU FSQ x 3/3
DB 20kgs BU PR x 3/3
32kg 2H SW x 10
32kg 1H SW x 10/10

ROP 1,2 x 2, 1 x 3

2x:
32kg PR x 1, set down, switch hands
32kg PR x 2, set down, switch hands

3x:
32kg PR x 1, set down, switch hands

1 pull-up after each set of presses, so 7 pull-ups in all.

9/9 C&P

roll dice, 8 minutes of SN with the 24kg

10/10 x 4 sets, 5/5 - 90 reps total

rolling

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

8:00am - Complete

Notes - Light day on ROP.  This went well.  Not many reps for pressing.  Snatching was very powerful.  Wind was not as good, but I haven't snatched in two weeks.

1/21/19 Monday January 21, 2019 (ROP 32kg C&P ladders ( 1,2,3,4 x 1; 1,2,3 x 4), pull-ups, 8 minutes of SW)

5:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:15am - 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

6:30am- Training session - ROP 32kg C&P ladders (1,2,3,4 x 1,1,2,3 x 4)

24kg TGU x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10

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

32kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3
32kg 2H SW x 10
32kg 1H SW x 5/5

ROP 1,2,3,4 x 1, 1,2,3 x 4

32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
32kg C&P x 3, set down, switch hands
32kg C&P x 4, set down, switch hands

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

1 pull-up after each set of presses, so 16 pull-ups in all.

34/34 C&P

roll dice, 8 minutes of SW with the 32kg

Mostly 1H, 5/5 on the minute.  About 80 1H SW.

rolling

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

8:00am - Complete

Notes - Stepped it back here on the ROP to start with one ladder to 4, 4 ladders to 3, and will build up again slowly.  All went very well. Still working the 32kg 1H SW.  Plan on doing a lot of these to help my snatches.

1/19/19 Saturday January 19, 2019 (TGU, GSq, bodyweight, FSQ)

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 - 24kg, body weight

3x:
24kg TGU x 1/1
24kg GSq x 5
pull-up x 1

push-up x 10

rolling
hanging from the bar

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

4:00pm - 5 sets of FSQ

DB 16kgs x 5/5
DB 20kgs x 5/5
DB 24kgs x 5/5, x 3 sets

Notes - Good day yesterday.  Felt like squatting in the afternoon, somewhat GTG style, just to get in a few reps.  Enjoyed it.  Want to continue to pattern squats through stepback lunges + front squats while keeping the focus on 1-arm press during ROP.

1/18/19 Friday January 18, 2019 (24kg C&P, DB 24kgs step-back lunges, 20kg SN)

5:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:15am - 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

6:30am- Training session - 24kg C&P, DB 24kgs step-back lunges, 20kg SN

20kg TGU x 1/1
48kg DL x 5
20kg BU FSQ x 3/3
20kg BU PR x 3/3

24kg TGU x 1/1
48kg DL x 5
24kg BU FSQ x 2/2
24kg BU PR x 1/1
24kg 2H SW x 10, x 2
24kg 1H SW x 10/10

3x:
24kg C&P x 5, set down, switch hands

5x:
DB 24kgs step-back lunges x 5/5

4x:
20kg SN x 10/10

rolling

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

7:30am - Complete

Notes - Lots of interesting updates.  It's been a week.  Definitely overloaded by left trap / neck on Monday, it was clearly an accumulation situation.  Got chiro Monday evening, saw my bodyworker / acupunturist on Wed for bodywork, and then Dr. Tom for more trigger point / bodywork / cupping on Thursday.  Dr. Tom was amazing.  He adjusted my first rib on the left side amongst other things that helped completely turn the corner for the week. Clicking in my left shoulder is totally gone, no more tightness in the trap or neck.  Amazing work.  I have learned yet again I need to focus much more consistently on my recovery work (before there is an issue) to keep everything rolling.  I went for a long walk Wed morning and didn't touch weights for days.  Felt great Friday morning and did this training session, mixing in some different movements.  Went much lighter on the C&P to train the movement, everything felt good.  I will to back on the ROP with the 32kg on Monday, I think I will drop to 5 ladders to 3, and build from there.  Going to take my time.  I do think the ROP is the right approach and I am sticking with it.

1/14/19 Monday January 14, 2019 (ROP 32kg C&P ladders ( 1,2,3,4,5 x 2; 1,2,3,4 x 3), pull-ups, 8 minutes of SW)

5:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:15am - 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

6:30am- Training session - ROP 32kg C&P ladders (2 x 1,2,3,4,5; 3 x 1,2,3,4)

24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10

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

32kg TGU x 1/1
32kg BU CL to FSQ x 1/1
32kg 2H SW x 10, x 2

ROP 1,2,3,4,5 x 2, 1,2,3,4 x 3

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

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

1 pull-up after each set of presses, so 22 pull-ups in all.

60/60 C&P

roll dice, 8 minutes of SW

I did not push the swings hard at all.  Probably 50 swings.

rolling

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

8:00am - Complete

Notes - Writing this Monday night.  Frankly, super frustrated as my left trap got very tight during this session, and got into my neck as well.  Went to the chiro this evening and my wife has also been working on it, which definitely helped.  I have not been doing enough soft tissue maintenance (bodywork or acupunture or chiro, or combo thereof) as it has been at least 3, probably more like 4 weeks since I had any of this done.  Frustrated with myself as I always know I need that preventative maintenance, particularly for my left shoulder, because old injuries crop up when the volume gets higher.  Likely going to try and see if I can get some bodywork done tomorrow too.  Need to hose this one down right away.

1/12/18 Saturday January 12, 2019 (24kg TGU, GSq,DB 24kgs step back lunges, push-ups)

7:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:15am - 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

8:30am- Training session - 24kg TGU, GSq,DB 24kgs step back lunges, push-ups

2x:
24kg TGU x 1/1
24kg GSq x 5

5x:
DB 24kgs stepback lunges x 5/5

push-up x 10

rolling
hanging from the bar

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 - Writing this on Sunday night.  Was very pleased with this.  Recovery has improved from last week.  Good stuff.

1/11/19 Friday January 11, 2019 (ROP 32kg PR ladders (1,2,3,4 x 2, 1,2,3 x 3), pull-ups, 6 min 1H SW 32kg)

5:30am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:00am - 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

6:15am- Training session - ROP 32kg C&P ladders (1,2,3,4 x 2,  1,2,3 x 3)

24kg TGU x 1/1
24kg BU FSQ x 2/2
24kg BU PR x 2/2
24kg 2H SW x 10
24kg 1H SW x 10/10
24kg C&P x 5, set down, switch hands

32kg TGU x 1/1
32kg BU CL x 1/1
32kg GSq x 3/3
32kg 2H SW x 10, x 2

ROP 1,2,3,4 x 2, 1,2,3 x 3

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

3x:
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
32kg C&P x 3, set down, switch hands

1 pull-up after each set of presses, so 17 pull-ups in all.

38/38 C&P

roll dice, 6 minutes of SW

6x (basically on the minute)
32kg 1H SW x 5/5

60 1H SW

rolling

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

7:30am - Complete

Notes - Tried to be quick today but these sessions take some time.  Continue to be pleased with the project.  Building a massive base here I hope.

1/9/19 Wednesday January 9, 2019 (ROP 32kg PR ladders (1,2,3 x 3, 1,2 x 2), bird dogs, 7 min SN 24kg)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - 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

7:00am- Training session - ROP 32kg PR ladders (3 x 1,2,3, 2 x 1,2), bird dogs, 7 min 24kg SN

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 2/2
24kg BU PR x 1/1

24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10, x 2

24kg PR x 5, set down, switch hands

ROP 5 ladders to 3 x 1,2,3,  2 x 1,2

3x:
32kg PR x 1, set down, switch hands
32kg PR x 2, set down, switch hands
32kg PR x 3, set down, switch hands

2x:
32kg PR x 1, set down, switch hands
32kg PR x 2, set down, switch hands

24/24 PR
bird dogs 3/3 after every ladder

roll dice - 7 minutes of snatching
24kg SN - got 90 reps, generally used a scheme of 10/10, 10/10, 10/10, 5/5, 5/5, 5/5.  Was very pleased as last week I got 70 reps in 8 minutes.  This was a great improvement.  Hoping to continue to see this.

rolling
Hanging from the bar

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

8:00am - Complete

Notes - Light day on the ROP.   Writing this on Friday and recovery has been better this week than last, so I am pleased.  Snatching was a highlight on Wed, I thought this went very well and I am encouraged by the progress week over week given very little snatching.  I think the program is working in terms of focusing on heavy 1H SW with the 32kg, elbow lockouts, etc.

1/7/19 Monday January 7, 2019 (ROP 32kg C&P ladders (1,2,3,4,5, 4 x 1,2,3,4), pull-ups, 6 minutes of SW)

5:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:15am - 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

6:30am- Training session - ROP 32kg C&P ladders (1,2,3,4,5, 4 x 1,2,3,4)

24kg TGU x 1/1
DB 20kg BU FSQ x 2/2
DB 20kg BU PR x 2/2
24kg TGU x 1/1
28kg BU FSQ x 1/1
28kg BU PR x 1/1

24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10, x 2

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

ROP 1,2,3,4,5, 4 x 1,2,3,4

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

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

1 pull-up after each set of presses, so 21 pull-ups in all.

55/55 C&P

roll dice, 6 minutes of SW

32kg 2H SW x 15
32kg 1H SW x 5/5

32kg 2H SW x 15
32kg 1H SW x 5/5
32kg 2H SW x 15
32kg 1H SW x 5/5
32kg 2H SW x 10

rolling

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

8:00am - Complete

Notes - Extremely good training session.  It's taking me too long to do this, I have to compress rest periods. That's the only issue right now.  No issues at all making the reps.

1/5/19 Saturday January 5, 2019 (24kg TGU, GSq, 2H SW, DB 24kgs step back lunges)

7:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

2:15pm - 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

2:30pm- Training session - 24kg TGU, GSq, 2H SW, DB 24kgs step back lunges

2x:
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10
Backward SL lunges x 5/5
push-up x 10

4x:
DB 24kgs stepback lunges x 5/5

rolling
hanging from the bar

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

3:00pm - Complete

Notes - Variety day on the ROP, just did a little bit, wanted to keep one day of weighted step-back lunges in the mix for variety, squat-type pattern, single leg movement.  Definitely was feeling the cumulative fatigue and I cut things off at 4 sets.  Planning on resting tomorrow.

1/4/19 Friday January 4, 2019 (ROP 32kg C&P ladders (5 x 4/3), 7 min 1H SW 32kg)

Training from Leavenworth

8:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:45am - Kettlebell warm up

Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

9:00am- Training session - ROP 32kg PR ladders (5 x 4/3, 7 min 1H SW 32kg)

20kg OH hold 1 minute x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg OH hold 1 minute x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 2/2

24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10, x 2

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

ROP 5 ladders to 3/2

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

crawling

planks on 24kg bells x 1 minute

3x:
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
32kg C&P x 3, set down, switch hands
crawling

planks on 24kg bells x 1 minute

38/38 C&P

roll dice - 7 minutes of swings
1H 32kg SW x 5/5, x 7 (on the minute) plus 2H SW x 10

rolling

Band wrist extensions, 10 x 2 sets per hand

10:00am - Complete

Notes - Medium day on the ROP, really good training session.  Writing this Saturday afternoon after doing a little training today.  Can tell that the week's volume was significant and I need a great day of rest tomorrow.  I am liking this ROP approach thus far.  Feeling positive about this decision and good to continue forward.

1/2/19 Wednesday January 2, 2019 (ROP 32kg PR ladders (5 x 3/2), pull-ups, 8 min SN 24kg)

8:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:45am - 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

9:00am- Training session - ROP 32kg PR ladders (5 x 3/2)

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 2/2
24kg BU PR x 1/1

24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10, x 2

24kg PR x 5, set down, switch hands

ROP 5 ladders to 3/2

3x:
32kg PR x 1, set down, switch hands
32kg PR x 2, set down, switch hands
bird dogs x 3/3
32kg PR x 3, set down, switch hands
pull-ups x 2

2x:
32kg PR x 1, set down, switch hands
bird dogs x 3/3
32kg PR x 2, set down, switch hands
pull-ups x 2

24/24 PR
10 pull-ups

roll dice - 8 minutes of snatching
24kg SN - got 80 reps, generally used a scheme of 5/5 5/5, set down, 5/5

rolling
Hanging from the bar

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

10:00am - Complete

Notes - Light day on the ROP.  Didn't feel fully recovered from heavy day, due to traveling etc. since Monday.  That heavy day will be tough.  With that said, writing this on Thursday morning from Leavenworth where we are all staying, and I am feeling very good. Snatching felt strong, lot of power. Slightly wider stance, more straight up with the bell.  I think laying off of snatching for a bit will actually help me improve it, by using the 32kg bell for heavy 1H SW instead.

12/31/18 Monday December 31, 2018 (ROP 32kg C&P ladders (5 x 4))

Training in Priest Lake, ID

7:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:15am - Kettlebell warm up

Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

8:30am- Training session - ROP 32kg C&P ladders (5 x 4)

20kg TGU x 1/1
20kg BU FSQ x 3/3
20kg TK PR x 3/3
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg TK PR x 3/3
32kg TGU x 1/1

24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10, x 2

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

ROP 5 ladders to 4

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

After each set I did either 20kg rows, or bird dogs, or planks balanced on double 24kg bells.  Rows didn't feel great per se so I dropped those after the first ladder.

50/50 C&P

32kg 2H SW x 10, x 2

rolling

Band wrist extensions, 10 x 2 sets per hand

10:00am - Complete

Notes - Writing this on Tuesday after getting back from Spokane / Priest Lake for a few days.  Lots and lots of driving, it's been difficult on the body.  After reading some old materials from Pavel, I landed on trying the ROP with the 32kg bell.  Going to progress it starting with 5 ladders to 4, which I was able to complete on Monday without any significant issues.  What will be challenging is seeing how I react as the volume is significant in a weekly period.  Going to going heavy days on Mondays, light Wed, medium Friday.  Building a huge base with the 32kg should absolutely move my pressing strength forward.  Just need to be careful with the recovery time.

12/29/18 Saturday December 29, 2018 (TGU, GSq, bodyweight)

7:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:15am - 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

8:30am- Training session - 20kg, body weight

5x:
20kg TGU x 1/1
20kg GSq x 5
Backward SL lunges x 5/5
pull-up x 2, 3, 4, 5, 6 (add a rep each set)

push-up x 10

rolling
hanging from the bar

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 - Writing this on Tuesday after getting back from Spokane.  Solid training session.  I think I need to up the reps on the push-ups and emphasize this exercise more.