1/9/19 Wednesday January 9, 2019 (ROP 32kg PR ladders (1,2,3 x 3, 1,2 x 2), bird dogs, 7 min SN 24kg)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - 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

7:00am- Training session - ROP 32kg PR ladders (3 x 1,2,3, 2 x 1,2), bird dogs, 7 min 24kg SN

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 x 1,2,3,  2 x 1,2

3x:
32kg PR x 1, set down, switch hands
32kg PR x 2, set down, switch hands
32kg PR x 3, set down, switch hands

2x:
32kg PR x 1, set down, switch hands
32kg PR x 2, set down, switch hands

24/24 PR
bird dogs 3/3 after every ladder

roll dice - 7 minutes of snatching
24kg SN - got 90 reps, generally used a scheme of 10/10, 10/10, 10/10, 5/5, 5/5, 5/5.  Was very pleased as last week I got 70 reps in 8 minutes.  This was a great improvement.  Hoping to continue to see this.

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

8:00am - Complete

Notes - Light day on the ROP.   Writing this on Friday and recovery has been better this week than last, so I am pleased.  Snatching was a highlight on Wed, I thought this went very well and I am encouraged by the progress week over week given very little snatching.  I think the program is working in terms of focusing on heavy 1H SW with the 32kg, elbow lockouts, etc.