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 PR ladders (1,2 x 2,1 x 3), pull-ups, 8 min SN
24kg TGU x 1/1
DB 20kgs BU FSQ x 3/3
DB 20kgs 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
DB 20kgs BU FSQ x 3/3
DB 20kgs BU PR x 3/3
32kg 2H SW x 10
32kg 1H SW x 10/10
ROP 1,2 x 2, 1 x 3
2x:
32kg PR x 1, set down, switch hands
32kg PR x 2, set down, switch hands
3x:
32kg PR x 1, set down, switch hands
1 pull-up after each set of presses, so 7 pull-ups in all.32kg PR x 1, set down, switch hands
9/9 C&P
roll dice, 8 minutes of SN with the 24kg
10/10 x 4 sets, 5/5 - 90 reps total
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 - Light day on ROP. This went well. Not many reps for pressing. Snatching was very powerful. Wind was not as good, but I haven't snatched in two weeks.
