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 - DB 24kgs CL+FSQ complex
20kg TGU+Windmill x 1/1
20kg BU FSQ+PR x 3/3
48kg DL x 5
24kg 2H SW x 10, x 2
24kg TGU+Windmill 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 CL x 5/5 + FSQ x 5/5
DB 24kgs CL x 5/5 + FSQ x 5/5
32kg 2H SW x 10, x 2
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 - Taking a different route here. I am going to freestyle a bit this week, do some bodywork, and re-assess where I am at at the end of this week. I am tempted to switch directions here away from the ROP and try something else for a bit. I am loving squatting right now and that is something I could push, and give the overhead work a break. My only concern is that I am supposed to pass the snatch test by the first couple of days of March, and get it on video. I don't have much time, and am not feeling confident in it right now given the back and forth issues with my left shoulder.
