That was a waste of time from Jeff's POV. Press, Goblets squats

WOD
AMRAP in 6
5 Press (rt arm) use single light dumbbell or KB
5 Goblet squats to box
5 Press (lt arm) use single light dumbbell or KB
5 Goblet squats to box

On press work core to extremity. Most people focus on opening the elbow. I would like you to focus on shoulder activating with elbow follow through to completion.

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Technical failure sorry Jeff, the memory card in my camera died, but I can assure you that the form and ROM were impeccable.

And if you believe that there's a bridge over Sydney harbour going cheap right now.

To make it worse, I totally lost count of the rounds.

"More than 4" is the best I can do. I remember hitting 3 and I got at least one more.

Shoulder positioning was OK, but I didn't entirely get the core to extremity movement you were after I think. My left arm has a tendency to fly out wide. I don't know that I'm supposed to have my elbows track facing forward the whole way, but I can't do that with my left arm if I am.

Squats were OK. Left hip a bit twingey. I used a 16"ish box, 12" plus a fat 20kg bumper

"Skill" work, hah! Good mornings, Push-ups

Skill work on off Day
3 x Max pull ups (use band that you will EMOM with)

5 x 5
Good mornings PVC to whatever
Be smart and be safe

2 x
Max push up w/ sling shot

Max pull-ups - green band
13, 12, 9

Good mornings
5 x 5 x 15kg

Max push-ups with sling shot
11, 8?, 7

That was an exercise in frustration with nothing of skill or strength. But it was surprisingly fun.

Good mornings were intentionally very light.  My hips move unevenly, why is that? and it worries me. One day I'll figure it out.
Started to get the hang of the sling shot. I need it above my elbows and to push my arms back before my elbows bend  Which drives my shoulders back, stretches the band and keeps my shoulders nice and retracted. No ouches that way

I think I managed to keep my shoulders intact.

Press, Push-ups, Lunges

Row 1000m
20 free standing leg swings - front and back side
40 odd good mornings
30 odd dowel HPS
5 x 5kg windmills

AMRAP 5:00
5 Shoulder Press
5 Push ups
10 Lunges (5 ea)
Rest 3:00

Repeat for a total of 2x

I was sure I knew what that meant before I started, but now I'm not sure. Hopefully it means go through it twice and not 3 times.

Presses.
Yecch. I don't seem to be straightening my elbows completely
Push-ups
Interesting to watch. Need to move my hands down further.
Lunges.
Actually forgot to do them in one round. Really am brain fried.
Too much knee.
Hips drifting out of alignment. I might pay for that tomorrow.

Skill/strength Pull-ups

EMOM10
Pull-ups

EMOM10
KTE

Pull-ups were hard. Should I have used a band?
Should have asked first. Duh!
Some rather scrappy reps in there.

KTE were easy.
Of course, being me, by the end I was thinking about shoulder position and getting my rib cage down and keeping some weight on the little finger side of my hand.
I need to find the off switch for my head.

JeffWOD #1

T-spine roller work
20 free standing leg swings - front and back side
50 odd dowel HPS
30 odd Sit and stands - 15" box

3RFT
5 strict or banded pull ups - green band
10 Sit and stands - 15" box
20 step ups 15"

6:45

First time I've videoed myself in a long time. Less than thrilled.

• Stayed very conservative on the pull-ups. Right shoulder twinged a few times.
• Wasn't sure of the correct seat height for sit to stands.
  The 15" step up box seemed about right.
• Accidentally changed step-up styles several times.
  Concentrating  so hard on keeping my left leg under control I lost count.
• Didn't realise I still wasn't always opening my hips in both the step-ups and squats.

That worked fairly well

Row 100m
20 free standing leg swings - front and back, side
T-spine roller work
40 odd dowel HPS
40 step ups - 20"


4RNFT
5 x 80kg dealifts
10 x 5kg plate walking overhead lunges

Shoulder is really not happy

20 free standing leg swings - front and back, side
T-spine roller work
40 odd dowel HPS
Band pull-apart external rotator series
40 step ups - 4"
30 Air squats

5RNFT
5 Front squats; 20kg, 25kg, 30kg, 30kg, 30kg
40kg Farmers walk around the house

For anyone else it would be warm-up

20 free standing leg swings - front and back, side
Arm swings
40 odd dowel HPS
Band pull-apart external rotator series
Band dislocates

5RNFT
10 x 10kg dumbbell single leg Romanian deadlifts - 5 each leg - alternating
10 x 12kg renegade rows - 5 each arm - alternating
10 air squats