2/8/19 Friday February 8, 2019 (ROP 32kg C&P ladders ( 1,2,3 x 3; 1,2 x 2), pull-ups, 7 minutes of SW)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:30am - 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

6:45am- Training session - ROP 32kg C&P ladders (1,2,3 x 3 ,1,2 x 2)

24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3

32kg TGU x 1/1
28kg BU FSQ x 2/2
28kg BU PR x 2/2

24kg C&P x 5, set down, switch hands

32kg 2H SW x 10
32kg 1H SW x 5/5

ROP 1,2,3 x 2, 1,2 x 3

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

2x:
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands

1 pull-up after each set of presses, so 13 pull-ups in all.

24/24 C&P

roll dice, 7 minutes of 1H SW with the 32kg

10/10 x 5 - 100 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

7:45am - Complete

Notes - Writing this on Monday.  Been a tough run.  I felt perfectly find during this training session but Friday night my left shoulder starting to feel "off." There was some pain the last 48 to 72 hours and it is clicking quite a bit.  I took several hot baths, some pain meds, and have done some stretching, all of which definitely has been helpful and it is improving.  This week I will be taking more or less a forced rest.  I think it's likely a case of not building in enough back off weeks and the fact that this left shoulder is troublesome when going overhead.  At times it lacks stability, and with too much overhead volume there is a risk of problems.  I am trying to get some chiropractic and bodywork done before leaving for California Wed afternoon.