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.