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 3, 1 x 2), pull-ups, 7 min SN
24kg TGU x 1/1
48kg DL x 5
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
32kg TGU x 1/1
48kg DL x 5
DB 20kgs BU FSQ x 3/3
DB 20kgs BU PR x 3/3
24kg C&P x 5, set down, switch hands
32kg 2H SW x 10
32kg 1H SW x 5/5
ROP 1,2 x 3, 1 x 2
3x:
32kg PR x 1, set down, switch hands
32kg PR x 2, set down, switch hands
2x:
32kg PR x 1, set down, switch hands
1 pull-up after each set of presses, so 8 pull-ups in all.32kg PR x 1, set down, switch hands
9/9 C&P
roll dice, 7 minutes of SN with the 24kg
10/10 x 4 sets, 5/5/5/5 - 100 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. Came out of this feeling a bit dissapointed with the snatching, but I looked back on previous numbers and actually I am making a bit of progress. Monday heavy days on the ROP are very challenging and the recovery is tough, so when you get to light snatching on Wed, the shoulders are still pretty smoked. I think if I was doing this fresh I could pass the test. I do see in video that I am "over" snatching into the lockout and making this more difficult than it needs to be. I will work on the bell position in lockout, which should speed things up.
