2/4/19 Monday February 4, 2019 (ROP 32kg C&P ladders ( 1,2,3,4 x 3; 1,2,3 x 2), pull-ups, 9 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 3, 1,2,3 x 2)

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 3, 1,2,3 x 2

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
32kg C&P x 4, set down, switch hands

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

1 pull-up after each set of presses, so 22 pull-ups in all.

42/42 C&P

roll dice, 9 minutes of SW with the 32kg

Mostly 1H, 5/5, some 10/10.  About 100 1H SW.  Was tough.

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 - Writing this in the evening.  Things are getting tougher in terms of recovery time.  No issues at all during this training session, though it takes an extremely long time to get through this work.  The volume will creep up on you for sure.  Doing some bodywork and acupuncture tomorrow - definitely will need it.