2/8/19 Friday February 8, 2019 (ROP 32kg C&P ladders ( 1,2,3 x 3; 1,2 x 2), pull-ups, 7 minutes of SW)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:30am - 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

6:45am- Training session - ROP 32kg C&P ladders (1,2,3 x 3 ,1,2 x 2)

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

32kg TGU x 1/1
28kg BU FSQ x 2/2
28kg BU PR x 2/2

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

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

ROP 1,2,3 x 2, 1,2 x 3

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

2x:
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 13 pull-ups in all.

24/24 C&P

roll dice, 7 minutes of 1H SW with the 32kg

10/10 x 5 - 100 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

7:45am - Complete

Notes - Writing this on Monday.  Been a tough run.  I felt perfectly find during this training session but Friday night my left shoulder starting to feel "off." There was some pain the last 48 to 72 hours and it is clicking quite a bit.  I took several hot baths, some pain meds, and have done some stretching, all of which definitely has been helpful and it is improving.  This week I will be taking more or less a forced rest.  I think it's likely a case of not building in enough back off weeks and the fact that this left shoulder is troublesome when going overhead.  At times it lacks stability, and with too much overhead volume there is a risk of problems.  I am trying to get some chiropractic and bodywork done before leaving for California Wed afternoon.

2/6/19 Wednesday February 6, 2019 (ROP 32kg PR ladders (1,2 x 3; 1 x 2), pull-ups, 7 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 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.

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. 

2/4/19 Monday February 4, 2019 (ROP 32kg C&P ladders ( 1,2,3,4 x 3; 1,2,3 x 2), pull-ups, 9 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 3, 1,2,3 x 2)

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 3, 1,2,3 x 2

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

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

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

42/42 C&P

roll dice, 9 minutes of SW with the 32kg

Mostly 1H, 5/5, some 10/10.  About 100 1H SW.  Was tough.

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 in the evening.  Things are getting tougher in terms of recovery time.  No issues at all during this training session, though it takes an extremely long time to get through this work.  The volume will creep up on you for sure.  Doing some bodywork and acupuncture tomorrow - definitely will need it.

2/2/19 Saturday February 2, 2019 (TGU, GSq, DB FSQ, step-back lunges)

9:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

9:45am - 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

10:00am- Training session - TGU / GSq / DB FSQ / DB Step-back lunges

2x:
24kg TGU x 1/1
24kg GSq x 5
48kg DL x 5

5x:
DB 24kgs FSQ x 5/5

4x:
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

10:30am - Complete

Notes - Really enjoyed this.  Love getting in a little variety on these Saturday sessions.  Squatting is feeling really strong, as are the step-back lunges.

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

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 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
28kg BU FSQ x 1/1
28kg BU PR x 1/1

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

ROP 1,2,3 x 2, 1,2 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

3x:
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 12 pull-ups in all.

21/21 C&P

roll dice, 5 minutes of 1H SW with the 32kg

5/5 x 7 - 70 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

7:15am - Complete

Notes - Still quite easy training.  This is interesting.  We'll see how this goes as ladders climb.  For now, not hard at all.

1/30/19 Wednesday January 30, 2019 (ROP 32kg PR ladders (1,2 x 2; 1 x 3), pull-ups, 9 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, 9 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
24kg BU FSQ + BU PR x 1/1
32kg 2H SW x 10
32kg 1H SW x 5/5

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, 9 minutes of SN with the 24kg

10/10 + 5/5, 10/10 x 4 sets - 110 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 was ok.  I didn't feel like I had very good wind with the snatching.  In fact conditioning doesn't really feel "there" at all.  This probably an improvement over last week (1 more minute, 20 more reps) but I wonder how this would go if I did the 5-minute snatch test.  Which I need to do pretty quickly here.

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.