Another fake Monday

Walk 0.4 whatever treadmill uses
Leg and arm swings
Monster walks, forward, back, sideways - red band
External rotator band series - red and thin purple bands


3 Rounds
10 x banded air squats - 12" box - red band
10 banded good mornings, thick purple band
10 ring rows
10 Girly push-ups
10 Abmat frog sit-ups

Box squats - 12" box + 20kg bumper
10 x 20kg
5 x 45kg x 4

Deadlifts and testing a new shoulder movment

Row 500m
Walk 0.4 whatever treadmill uses
Leg and arm swings
Monster walks, forward, back, sideways - red band
External rotator band series - red and thin purple bands

3 Rounds
12 x banded air squats - 12" box - thin purple band first two rounds, red band last round
12 ring rows
12 banded good mornings, thick purple band
12 Girly push-ups
12 Abmat frog sit-ups

4? RNFT
6 x 80kg deadlifts
12 x 15kg behind the neck press

Monday Squat Day - Ignore whatever the calendar says, it lies

Row 500m
Leg and arm swings
Monster walks, forward, back, sideways - thin purple band
External rotator band series - red and thin purple bands

3 Rounds
12 x banded air squats - 12" box - thin purple band
20 banded good mornings, thick purple band
12 ring rows
12 Girly push-ups
12 Abmat frog sit-ups

Box squats - 12" box + 20kg bumper
10 x 20kg
5 x 40kg x 2
5 x 42.5kg x 2

OHS trial

Row 500m
Leg and arm swings
Monster walks, forward, back, sideways - thin purple band
External rotator band series - red and thin purple bands

3 Rounds
12 x banded air squats - 12" box - thin purple band
12 ring rows
12 Girly push-ups
12 Abmat frog sit-ups
12 banded good mornings, thick purple band

2 Rounds
Walking good mornings
5 x 15kg OHS

Hinge and press

Row 500m
Walk 0.4 whatever treadmill uses
Leg and arm swings
Monster walks, forward, back, sideways - thin purple band
External rotator band series - red and thin purple bands

3 Rounds
12 x banded air squats - 12" box - thin purple band
12 ring rows
12 banded good mornings, thick purple band
12 Girly push-ups
12 Abmat frog sit-ups

4? RNFT
20 x Russian T-Handle swings
10 x 12kg Dumbbell press

Monday Squat Day

Row 500m
Walk 0.4 whatever treadmill uses
Leg and arm swings
Monster walks, forward, back, sideways - thin purple band
External rotator band series - red and thin purple bands

3 Rounds
12 x banded air squats - 12" box - thin purple band
12 ring rows
12 Girly push-ups
12 Abmat frog sit-ups
12 banded good mornings, thick purple band

Box squats - 12" box + 20kg bumper
10 x 20kg
5 x 30kg
5 x 40kg x 3 or 4

Pork in sweet soy sauce

• 800g pork.
  500g pork pieces (fat, skin, meat), 300gm of cubed pork.
  Both bought as packages from Saveways in Papakura.
• 5 cloves of marinated garlic cloves. Chopped.
  Or 1 tsp crushed garlic paste. Jar from the supermarket.
• 1 tsp crushed ginger paste. Jar from the supermarket.
• 1/4 cup kecap manis, sweet soy sauce (I don't really measures this, just slop it in)
• 2 tbsp kikkoman soy sauce (I don't really measure this, just slop it in)
• 1 tsp whole black peppercorns, crushed
• 1 tsp masterfoods chopped chillie paste. Jar from the supermarket.

Stir together in the slow cooker.
Cook on low overnight.

Almost like a WOD

But punier.
Row 500m
Walk 0.4 whatever treadmill uses
Leg and arm swings
Monster walks, forward, back, sideways - thin purple band
External rotator band series - red and thin purple bands

3 Rounds
10 x banded air squats - 12" box - thin purple band
10 ring rows
10 Girly push-ups
10 Abmat frog sit-ups
10 banded good mornings, thick purple band


21-15-9
70kg Deadlifts
25kg Press

Rushed it a bit because Lynette texted that her train would be arriving shortly. Need to get moving faster once I get home. I have enough time to get the WOD done, I just can't fluff around after I get home or I'll have to cut things short.

Left hip and knee a bit icky now and right shoulder isn't great.
Need to keep those moving tomorrow so they don't seize up. Damn I hate having to wrap myself in cotton wool to stop getting injured.

Back squats

Row 500m
Walk 0.4 whatever treadmill uses
Leg and arm swings
Monster walks, forward, back, sideways - thin purple band
External rotator band series - red and thin purple bands

3 Rounds
10 x banded air squats - 12" box - thin purple band
10 ring rows
10 Girly push-ups
10 Abmat frog sit-ups
10 banded good mornings, thick purple band

Box squats - 12" box + 20kg bumper
10 x 20kg
5 x 40kg
Rung about failed email server
10 x 40kg

Packed up and rushed to pick Lynette up from the train.

Not what I wanted, but useful work. Hips are getting stronger and it's getting easier to engage my posterior chain again.

Catch-up

4RNFT
10 x 60kg Deadlift
10 x dowel OHS

Swings and roundabouts

Well presses anyway

Modified CFWU
3 Rounds
10 banded air box squats - 12" box
10 ring rows
10 girly push-ups
10 frog abmat sit-ups

4RNFT
20 x 20kg T-Handle swings
20 x 20kg press

Monday squat day

CFWU variant
3 Rounds
10 x banded air box squats - 12" box
10 Ring rows
10 Girly push-ups
10 Frog abmat sit-ups

3 x 5 x 20 kg box squats - 12" box + 20kg bumper
3 x 5 x 40 kg box squats - 12" box + 20kg bumper