Deadlifts and presses

AMRAP10
5 x 70kg deadlifts
5 x 12kg one armed dumbbell presses - each arm

Core work shaped like Cindy - aka I didn't like my shoulders anyway

AMRAP20
5 x 20kg press
10 x rower seat slidy things
15 x PVC OHS

One armed dbbell presses would have been better.
 I need to practise barbell presses to get my shoulder back in the groove, but higher reps would be more sensible. To even things back up, one armed presses will be the order of the day for a while. Left shoulder was solid through everything. Right was all over the place.

Row and back squats

AMRAP12
500m row
5 x 30kg back squats

Wore a wrap on my right wrist and it didn't bother me at all. My right elbow was still grizzling a bit so my shoulder is still rolled forward.
With the wrist not screaming at me the weight didn't feel as heavy and I could easily have added 10-15kg. Still not quite powering out of the hole with my hamstrings consistently though so I must be patient. Getting several reps in each round where I am though and that is much much better than I've ever done before. Lots more air squat practise.
Abductor flexibility was an issue for a while. Me. Tight abductors. Me!
Boy I'm getting old.

Diane-ish - Deadlifts and one armed DB press

21-15-9 NFT
100kg deadlifts
12kg dumbbell press

Daedlifts were slow and broken and good.
Presses were interesting. Despite being right handed my right shoulder is enormously weaker than my left now. That injury has really messed me up, but I think it goes back further than that and it may have been weaker for some years. I've compensated for it by using my traps and triceps when pressing and that's why my traps lock up on that side. I think I may never have properly healed from the shoulder injury I had 20 odd years ago.

Swings and KTE

AMRAP 10?
30 x 20kg T-handle swings
15KTE

Scapular retractors take a hammering

AMRAP 10
5 x ring rows, feet on a 12" box
5 x 30kg front squat

Both were ridiculously, embarrassingly, hard.

Kung Pao chicken

Apparently I got it right, if a little watery.

3 large chicken breasts, cubed


Marinade:
4 teaspoons soy sauce
4 teaspoons Ormonds rich cream sherry style wine
2 teaspoon sesame oil
3 teaspoons cornflour

Mix into the cubed chicken, leave for 25-30 minutes or, while you warm-up and do a dumbass deadlift-KTE workout.

Heat some olive oil in a too small wok
Cook the chicken
Remove from the wok

Heat more olive oil.
Cook
A tablespoon of crushed garlic
1 tablespoon of masterfoods chilli paste

Then add
5-6 chopped spring onions
A 227g can of water chestnuts, chopped too coarsely
A 400g packet of frozen watties chinese style wok creations stir-fry veges

A sauce made from:
4 tablespoons soy sauce
2 tablespoons of sherry
1 teaspoon of brown sugar
1 teaspoon of sesame oil

A 70g packet of chopped peanuts

Cook it all for a bit and then add the chicken and reduce the volume of the liquid.

Rice would have helped take some of the heat out.
Nice flavour and not too hot. It just makes your eyes water a bit.

The dumbest thing I've done in a while

AMRAP 10
60kg romanian deadlifts
Every time I put the bar down, do 5 KTE

So in a workout where I broke the weighted movement because my grip was failing, programming an exercise where I spend part of the movement hanging nearly upside down from a rafter was pretty stupid.

Back squats and pull-ups

AMRAP 10
15 x 20kg back squats
5 pull-ups

Swings and OHS

20 x 20kg T-handle swings
10 x 15kg OHS

After the OHS shoulder felt like it used to when I did them PVC, which is not fun. But PVC feels solid most of the time so hopefully with time a bar will too.
This is going to take a while.

Deadlifts and an experiment

AMRAP 10
10 x 80kg deadlifts
10 x ring pike things.

They might have a name, but I don't know what it is.
Rings hanging about seat height at the back (rail end) of the rower.
Start in a plank position on the rings with feet on the seat of the rower, pike up as far as tight hamstrings let me.
Core work.
I was going to try using a skateboard to put my feet on and then it occurred to me that the rower was there and for a first time limiting the wiggliness might be sensible.

I liked them, worth pursuing I think.

Stuff that looks a bit like Cindy

AMRAP 20
5 ring rows
10 med ball presses, touching rafter behind me
10 x 20kg back squat

Can't think of a title

AMRAP10
10 x 20kg T-Handle swings
10 abmat frog sit-ups

Might need more weight for the T-handle