1/14/19 Monday January 14, 2019 (ROP 32kg C&P ladders ( 1,2,3,4,5 x 2; 1,2,3,4 x 3), pull-ups, 8 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 (2 x 1,2,3,4,5; 3 x 1,2,3,4)

24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg 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
32kg BU CL to FSQ x 1/1
32kg 2H SW x 10, x 2

ROP 1,2,3,4,5 x 2, 1,2,3,4 x 3

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
32kg C&P x 4, set down, switch hands
32kg C&P x 5, set down, switch hands

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

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

60/60 C&P

roll dice, 8 minutes of SW

I did not push the swings hard at all.  Probably 50 swings.

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 Monday night.  Frankly, super frustrated as my left trap got very tight during this session, and got into my neck as well.  Went to the chiro this evening and my wife has also been working on it, which definitely helped.  I have not been doing enough soft tissue maintenance (bodywork or acupunture or chiro, or combo thereof) as it has been at least 3, probably more like 4 weeks since I had any of this done.  Frustrated with myself as I always know I need that preventative maintenance, particularly for my left shoulder, because old injuries crop up when the volume gets higher.  Likely going to try and see if I can get some bodywork done tomorrow too.  Need to hose this one down right away.

1/12/18 Saturday January 12, 2019 (24kg TGU, GSq,DB 24kgs step back lunges, push-ups)

7:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:15am - 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

8:30am- Training session - 24kg TGU, GSq,DB 24kgs step back lunges, push-ups

2x:
24kg TGU x 1/1
24kg GSq x 5

5x:
DB 24kgs stepback lunges x 5/5

push-up x 10

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

9:00am - Complete

Notes - Writing this on Sunday night.  Was very pleased with this.  Recovery has improved from last week.  Good stuff.

1/11/19 Friday January 11, 2019 (ROP 32kg PR ladders (1,2,3,4 x 2, 1,2,3 x 3), pull-ups, 6 min 1H SW 32kg)

5:30am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:00am - 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

6:15am- Training session - ROP 32kg C&P ladders (1,2,3,4 x 2,  1,2,3 x 3)

24kg TGU x 1/1
24kg BU FSQ x 2/2
24kg BU PR x 2/2
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
32kg BU CL x 1/1
32kg GSq x 3/3
32kg 2H SW x 10, x 2

ROP 1,2,3,4 x 2, 1,2,3 x 3

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

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

1 pull-up after each set of presses, so 17 pull-ups in all.

38/38 C&P

roll dice, 6 minutes of SW

6x (basically on the minute)
32kg 1H SW x 5/5

60 1H SW

rolling

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:30am - Complete

Notes - Tried to be quick today but these sessions take some time.  Continue to be pleased with the project.  Building a massive base here I hope.

1/9/19 Wednesday January 9, 2019 (ROP 32kg PR ladders (1,2,3 x 3, 1,2 x 2), bird dogs, 7 min SN 24kg)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

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 - ROP 32kg PR ladders (3 x 1,2,3, 2 x 1,2), bird dogs, 7 min 24kg SN

20kg TGU x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg TGU x 1/1
24kg BU FSQ x 2/2
24kg BU PR x 1/1

24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10, x 2

24kg PR x 5, set down, switch hands

ROP 5 ladders to 3 x 1,2,3,  2 x 1,2

3x:
32kg PR x 1, set down, switch hands
32kg PR x 2, set down, switch hands
32kg PR x 3, set down, switch hands

2x:
32kg PR x 1, set down, switch hands
32kg PR x 2, set down, switch hands

24/24 PR
bird dogs 3/3 after every ladder

roll dice - 7 minutes of snatching
24kg SN - got 90 reps, generally used a scheme of 10/10, 10/10, 10/10, 5/5, 5/5, 5/5.  Was very pleased as last week I got 70 reps in 8 minutes.  This was a great improvement.  Hoping to continue to see this.

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 - Light day on the ROP.   Writing this on Friday and recovery has been better this week than last, so I am pleased.  Snatching was a highlight on Wed, I thought this went very well and I am encouraged by the progress week over week given very little snatching.  I think the program is working in terms of focusing on heavy 1H SW with the 32kg, elbow lockouts, etc.

1/7/19 Monday January 7, 2019 (ROP 32kg C&P ladders (1,2,3,4,5, 4 x 1,2,3,4), pull-ups, 6 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 (1,2,3,4,5, 4 x 1,2,3,4)

24kg TGU x 1/1
DB 20kg BU FSQ x 2/2
DB 20kg BU PR x 2/2
24kg TGU x 1/1
28kg BU FSQ x 1/1
28kg BU PR x 1/1

24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10, x 2

24kg C&P x 5, set down, switch hands

ROP 1,2,3,4,5, 4 x 1,2,3,4

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
32kg C&P x 5, set down, switch hands

4x:
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

1 pull-up after each set of presses, so 21 pull-ups in all.

55/55 C&P

roll dice, 6 minutes of SW

32kg 2H SW x 15
32kg 1H SW x 5/5

32kg 2H SW x 15
32kg 1H SW x 5/5
32kg 2H SW x 15
32kg 1H SW x 5/5
32kg 2H SW x 10

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 - Extremely good training session.  It's taking me too long to do this, I have to compress rest periods. That's the only issue right now.  No issues at all making the reps.

1/5/19 Saturday January 5, 2019 (24kg TGU, GSq, 2H SW, DB 24kgs step back lunges)

7:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

2:15pm - 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

2:30pm- Training session - 24kg TGU, GSq, 2H SW, DB 24kgs step back lunges

2x:
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10
Backward SL lunges x 5/5
push-up x 10

4x:
DB 24kgs stepback lunges x 5/5

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

3:00pm - Complete

Notes - Variety day on the ROP, just did a little bit, wanted to keep one day of weighted step-back lunges in the mix for variety, squat-type pattern, single leg movement.  Definitely was feeling the cumulative fatigue and I cut things off at 4 sets.  Planning on resting tomorrow.

1/4/19 Friday January 4, 2019 (ROP 32kg C&P ladders (5 x 4/3), 7 min 1H SW 32kg)

Training from Leavenworth

8:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:45am - Kettlebell warm up

Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

9:00am- Training session - ROP 32kg PR ladders (5 x 4/3, 7 min 1H SW 32kg)

20kg OH hold 1 minute x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg OH hold 1 minute x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 2/2

24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10, x 2

24kg C&P x 5, set down, switch hands

ROP 5 ladders to 3/2

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

crawling

planks on 24kg bells x 1 minute

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
crawling

planks on 24kg bells x 1 minute

38/38 C&P

roll dice - 7 minutes of swings
1H 32kg SW x 5/5, x 7 (on the minute) plus 2H SW x 10

rolling

Band wrist extensions, 10 x 2 sets per hand

10:00am - Complete

Notes - Medium day on the ROP, really good training session.  Writing this Saturday afternoon after doing a little training today.  Can tell that the week's volume was significant and I need a great day of rest tomorrow.  I am liking this ROP approach thus far.  Feeling positive about this decision and good to continue forward.