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.