1/5/19 Saturday January 5, 2019 (24kg TGU, GSq, 2H SW, DB 24kgs step back lunges)

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

2:15pm - 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

2:30pm- Training session - 24kg TGU, GSq, 2H SW, DB 24kgs step back lunges

2x:
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10
Backward SL lunges x 5/5
push-up x 10

4x:
DB 24kgs stepback lunges x 5/5

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

3:00pm - Complete

Notes - Variety day on the ROP, just did a little bit, wanted to keep one day of weighted step-back lunges in the mix for variety, squat-type pattern, single leg movement.  Definitely was feeling the cumulative fatigue and I cut things off at 4 sets.  Planning on resting tomorrow.

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.