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.