12/31/18 Monday December 31, 2018 (ROP 32kg C&P ladders (5 x 4))

Training in Priest Lake, ID

7:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:15am - Kettlebell warm up

Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

8:30am- Training session - ROP 32kg C&P ladders (5 x 4)

20kg TGU x 1/1
20kg BU FSQ x 3/3
20kg TK PR x 3/3
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg TK PR x 3/3
32kg TGU x 1/1

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 4

5x:
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

After each set I did either 20kg rows, or bird dogs, or planks balanced on double 24kg bells.  Rows didn't feel great per se so I dropped those after the first ladder.

50/50 C&P

32kg 2H SW x 10, x 2

rolling

Band wrist extensions, 10 x 2 sets per hand

10:00am - Complete

Notes - Writing this on Tuesday after getting back from Spokane / Priest Lake for a few days.  Lots and lots of driving, it's been difficult on the body.  After reading some old materials from Pavel, I landed on trying the ROP with the 32kg bell.  Going to progress it starting with 5 ladders to 4, which I was able to complete on Monday without any significant issues.  What will be challenging is seeing how I react as the volume is significant in a weekly period.  Going to going heavy days on Mondays, light Wed, medium Friday.  Building a huge base with the 32kg should absolutely move my pressing strength forward.  Just need to be careful with the recovery time.

12/29/18 Saturday December 29, 2018 (TGU, GSq, bodyweight)

7:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:15am - 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

8:30am- Training session - 20kg, body weight

5x:
20kg TGU x 1/1
20kg GSq x 5
Backward SL lunges x 5/5
pull-up x 2, 3, 4, 5, 6 (add a rep each set)

push-up x 10

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

9:00am - Complete

Notes - Writing this on Tuesday after getting back from Spokane.  Solid training session.  I think I need to up the reps on the push-ups and emphasize this exercise more.