1/28/19 Monday January 28, 2019 (ROP 32kg C&P ladders ( 1,2,3,4 x 2; 1,2,3 x 3), push-ups, 5 minutes of SW)

Lloyd Center, Portland OR

7:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:00am- Training session - ROP 32kg C&P ladders (1,2,3,4 x 2, 1,2,3 x 3)

20kg OH hold x 1/1
24kg OH hold 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

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 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

3 push-ups after each set of presses, about 50 push-ups in all.

34/34 C&P

roll dice, 5 minutes of SW with the 32kg

Mostly 1H, 5/5 on the minute.  About 60 1H SW.

rolling

Band wrist extensions, 10 x 2 sets per hand

9:00am - Complete

Notes - Trained outside of Lloyd Center in Portland as Leah and I went down Sunday afternoon for my grandmother's funeral services.  97 years old.  It was good to see the family.  Appreciative for that time and that I could go. Nice to be able to bring bells so easily in a car.   A 20, a 34, and a 32kg.  They are beautiful tools.

1/26/19 Saturday January 26, 2019 (TGU, GSq, DB FSQ, step-back lunges)

7:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:45am - 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

9:00am- Training session - TGU / GSq / DB FSQ / DB Step-back lunges

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

5x:
DB 24kgs FSQ x 5/5

3x:
DB 24kgs step-back 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

9:30am - Complete

Notes - Felt great.  Love including the squatting and lunging on variety days on Saturday.  Will hit heavy front squats in a future cycle as the main lift. Need to press 1/2 bodyweight first.

1/25/19 Friday January 25, 2019 (ROP 32kg C&P ladders ( 1,2,3 x 1; 1,2 x 4), pull-ups, 5 minutes of SW)

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

7:00am - 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

7:15am- Training session - ROP 32kg C&P ladders (1,2,3 x 1,1,2 x 4)

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

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

32kg TGU x 1/1
DB 24kgs BU FSQ x 1/1 (hard)
DB 24kg BU SS PR x 1/1 (hard, fun)

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

ROP 1,2,3 x 1, 1,2 x 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

4x:
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands

1 pull-up after each set of presses, so 18 pull-ups in all.

34/34 C&P

roll dice, 5 minutes of SW with the 32kg

1H, pushed it, 5/5/5/5, 5/5/5/5, 5/5, 5/5 (about 60 swings I think)

rolling

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

8:15am - Complete

Notes - Very solid training session and a good end to the week. Honestly, this is feeling extremely easy at this point. 

1/23/19 Wednesday January 23, 2019 (ROP 32kg PR ladders (1,2 x 2; 1 x 3), pull-ups, 8 minutes of SN)

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 PR ladders (1,2 x 2,1 x 3), pull-ups, 8 min SN

24kg TGU x 1/1
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

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

32kg TGU x 1/1
DB 20kgs BU FSQ x 3/3
DB 20kgs BU PR x 3/3
32kg 2H SW x 10
32kg 1H SW x 10/10

ROP 1,2 x 2, 1 x 3

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

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

1 pull-up after each set of presses, so 7 pull-ups in all.

9/9 C&P

roll dice, 8 minutes of SN with the 24kg

10/10 x 4 sets, 5/5 - 90 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.  This went well.  Not many reps for pressing.  Snatching was very powerful.  Wind was not as good, but I haven't snatched in two weeks.

1/21/19 Monday January 21, 2019 (ROP 32kg C&P ladders ( 1,2,3,4 x 1; 1,2,3 x 4), 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 (1,2,3,4 x 1,1,2,3 x 4)

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 1, 1,2,3 x 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

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

1 pull-up after each set of presses, so 16 pull-ups in all.

34/34 C&P

roll dice, 8 minutes of SW with the 32kg

Mostly 1H, 5/5 on the minute.  About 80 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

8:00am - Complete

Notes - Stepped it back here on the ROP to start with one ladder to 4, 4 ladders to 3, and will build up again slowly.  All went very well. Still working the 32kg 1H SW.  Plan on doing a lot of these to help my snatches.

1/19/19 Saturday January 19, 2019 (TGU, GSq, bodyweight, FSQ)

7:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:45am - 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

8:00am- Training session - 24kg, body weight

3x:
24kg TGU x 1/1
24kg GSq x 5
pull-up x 1

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

4:00pm - 5 sets of FSQ

DB 16kgs x 5/5
DB 20kgs x 5/5
DB 24kgs x 5/5, x 3 sets

Notes - Good day yesterday.  Felt like squatting in the afternoon, somewhat GTG style, just to get in a few reps.  Enjoyed it.  Want to continue to pattern squats through stepback lunges + front squats while keeping the focus on 1-arm press during ROP.

1/18/19 Friday January 18, 2019 (24kg C&P, DB 24kgs step-back lunges, 20kg SN)

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 - 24kg C&P, DB 24kgs step-back lunges, 20kg SN

20kg TGU x 1/1
48kg DL x 5
20kg BU FSQ x 3/3
20kg BU PR x 3/3

24kg TGU x 1/1
48kg DL x 5
24kg BU FSQ x 2/2
24kg BU PR x 1/1
24kg 2H SW x 10, x 2
24kg 1H SW x 10/10

3x:
24kg C&P x 5, set down, switch hands

5x:
DB 24kgs step-back lunges x 5/5

4x:
20kg SN x 10/10

rolling

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

7:30am - Complete

Notes - Lots of interesting updates.  It's been a week.  Definitely overloaded by left trap / neck on Monday, it was clearly an accumulation situation.  Got chiro Monday evening, saw my bodyworker / acupunturist on Wed for bodywork, and then Dr. Tom for more trigger point / bodywork / cupping on Thursday.  Dr. Tom was amazing.  He adjusted my first rib on the left side amongst other things that helped completely turn the corner for the week. Clicking in my left shoulder is totally gone, no more tightness in the trap or neck.  Amazing work.  I have learned yet again I need to focus much more consistently on my recovery work (before there is an issue) to keep everything rolling.  I went for a long walk Wed morning and didn't touch weights for days.  Felt great Friday morning and did this training session, mixing in some different movements.  Went much lighter on the C&P to train the movement, everything felt good.  I will to back on the ROP with the 32kg on Monday, I think I will drop to 5 ladders to 3, and build from there.  Going to take my time.  I do think the ROP is the right approach and I am sticking with it.