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.