1/7/19 Monday January 7, 2019 (ROP 32kg C&P ladders (1,2,3,4,5, 4 x 1,2,3,4), pull-ups, 6 minutes of SW)

5:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:15am - 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

6:30am- Training session - ROP 32kg C&P ladders (1,2,3,4,5, 4 x 1,2,3,4)

24kg TGU x 1/1
DB 20kg BU FSQ x 2/2
DB 20kg BU PR x 2/2
24kg TGU x 1/1
28kg BU FSQ x 1/1
28kg BU PR 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 1,2,3,4,5, 4 x 1,2,3,4

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
32kg C&P x 5, set down, switch hands

4x:
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

1 pull-up after each set of presses, so 21 pull-ups in all.

55/55 C&P

roll dice, 6 minutes of SW

32kg 2H SW x 15
32kg 1H SW x 5/5

32kg 2H SW x 15
32kg 1H SW x 5/5
32kg 2H SW x 15
32kg 1H SW x 5/5
32kg 2H SW x 10

rolling

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 - Extremely good training session.  It's taking me too long to do this, I have to compress rest periods. That's the only issue right now.  No issues at all making the reps.