1/21/19 Monday January 21, 2019 (ROP 32kg C&P ladders ( 1,2,3,4 x 1; 1,2,3 x 4), pull-ups, 8 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 x 1,1,2,3 x 4)

24kg TGU x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10

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

32kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3
32kg 2H SW x 10
32kg 1H SW x 5/5

ROP 1,2,3,4 x 1, 1,2,3 x 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

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

1 pull-up after each set of presses, so 16 pull-ups in all.

34/34 C&P

roll dice, 8 minutes of SW with the 32kg

Mostly 1H, 5/5 on the minute.  About 80 1H SW.

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 - Stepped it back here on the ROP to start with one ladder to 4, 4 ladders to 3, and will build up again slowly.  All went very well. Still working the 32kg 1H SW.  Plan on doing a lot of these to help my snatches.