6:45am - 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
7:00am- Training session - TGU / GSq / DB 24kgs FSQ / DB Step-back lunges
20kg TGU x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 1/1
48kg DL x 5
24kg 2H SW x 10, x 2
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2
DB 20kgs FSQ x 5/5
DB 24kgs FSQ x 5/5
Push-ups x 5
DB 20kgs FSQ x 5/5
DB 24kgs step-back lunges x 5/5
Bird dogs x 3/3
rolling
hanging from the bar
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 - Back in the game after taking several days off to rest my left trap / shoulder. Have had two chiro visits the last couple of days, got an amazing release of a tight SM joint on the R side of my neck finally that really opened things up and was causing issues for me on my L trap, shoulder, etc. Decided to stay away from overhead work today for anything heavy at all, and went with a combo of front squats and step-back lunges, two of my favorites. Felt great. Some bodywork in between. Flying to Palm Springs for a long weekend now and will do a bit of body work, see if there are some light weights, but mostly focus on lower body and continuing to rest the upper body. Going to see my body worker after I get back to try and again work on the left trap / shoulder and get this totally back on schedule. Will have to evaluate where I am at overall training-wise, and which direction I should head. The ROP plan has set me back now 3 times over the last several months. It may simply just be too much overhead volume.
