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.