2014-05-30 - Craig - Row, Squat, Plate hold

3 rds
500 m row
10 air squats to box
30 second x 10kg plate hold overhead

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Recycling an old one.

http://youtu.be/j7lARwO4aVg

3 rds
500 m row
10 air squats to 20" box
30 second x 10kg plate hold overhead

1. Row
• Nothing special
2. Squat
• OK. Getting  a bit untidy, but OK.
3. Plate hold
• No better, no worse.

Overall

• Lacked oomph, but better overall than before I think

2014-05-29 - Craig - Skill/Strength - Pull-ups

EMOM 12
Pull-ups
3 reps

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http://youtu.be/8iPA1cr2K0c

EMOM 12
Pull-ups - Green band
3 reps

Comments

• Budget editing job I'm afraid, i.e. no editing, so lots of standing around waiting for the next minute.
• Shoulders don't look right, I don't think I'm getting my shoulder blades back enough still. They didn't feel like I was rolling my right shoulder over as much as usual, so that's a plus.

2014-05-27 - Craig, Squat, Ring row, Plank

3 rds
10 air box squats
10 ring rows
30 second plank

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Recycling an old one

http://youtu.be/9B0y2eqn-Qg

3 rds
10 x 20" air box squats
10 ring rows
30 second plank

1. Air squats
• I'd be happier if my toes were out a bit more, or knees were out. That ankle position looks forced.
2. Ring rows
• Trying very hard to keep my traps relaxed and shoulder blades back.
• About 70% successful I'd say, although they look OK.
3. Plank
• Shoulders not rotated correctly, but OK.

Overall

• Not too bad

2014-05-26 - Craig - Stiff leg deadlifts

Straight Leg Deadlift
2 x 10

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http://youtu.be/eaBbqQO3ZNU

Straight Leg Deadlift
2 x 10 x 20kg

Comments

• Impressive ROM!
  Not.

2014-05-23 - Craig - Deadlift, Squat, Hops

WOD
3 x 3:00 AMRAP/2:00 rest
5 Light deadlift
10 Air squat to bench (no settling)
15 side to side hops over a rope or line

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Recycling an old one

http://youtu.be/9ulFCi2RTuE

WOD
3 x 3:00 AMRAP/2:00 rest
5 Light deadlift (20kg)
10 20" Air box squats
15 side to side hops over a rope or line

1. Deadlift
• Not as solid as I'd like, but OK.
2. Air squat
• Pretty good.
  I have the settling thing mostly licked for now.
3. Hops
• Knees and ankles weren't bothered by them

Overall

• Happy with that.
• Onward and upward.
  Hopefully.

2014-05-22 - Craig - Front squats

Front squat to box set just below Parallel
3 x 7
AMAP @60%

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http://youtu.be/aXSTO_y3RSg

Front squat to 20" box
3 x 7 x 20kg
AMAP x 20kg.


Comments

• I stayed with the higher box and just the bare given how little I've been training.
• The results of attempting to keep my elbows up as I touched is discernible and paid off. Thank-you for that cue Jeff.
• I'm very happy with those.
• Not happy with the kyphosis. I've been working too much and not taking care of that, ie breaks at work and mobility at home.

2014-05-07 - Craig - Deadlifts, Good Mornings

Sumo Deadlift
3 x 7
Good mornings
2 x 5

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http://youtu.be/av1G9_YyQJY


Sumo Deadlift
3 x 7 x 20kg
Good mornings
2 x 5 x 20kg

1. Sumo deadlift
   • I'm sorry, I forgot all your cues aside from "line up the flat of your shins against the bar" and "rotate your shoulders outwards". I'm going to go over the with Lynette and pull them all together.
   • Having  said that, the rotate your shoulders thing was surprising. With an overhand grip my left elbow pit faces completely forward now, way cool! Right is still tight, but better than it was. Yay for banded rotator cuff work.
2. Good mornings
   • Same faults as in the deadlifts, not really tight through the movement.
   • Happier for having worked with you that my hips are staying even. They still feel off, hard for them to be too bad with the sumo stance. Positively brilliant idea you had there.

2014-05-06 - Craig - Press, Push-ups, Lunges

AMRAP 5
5 Press
5 Push-ups
5 lunges each leg

Rest 3 minutes
Repeat

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http://youtu.be/fEE33BCI6Jo

AMRAP 5
5 x 20kg Press
5 Push-ups
5 lunges each leg

Rest 3 minutes
Repeat

1. Press
   • Shoulders were a little more solid, especially the right, which is the one with the most limited ROM in external rotation
2. Push-ups
   • Yeah, nah.
   • Not a lot of fun.
   • Haven't mastered those yet.
3. Lunges
   • Left leg is straying.

Overall

• Had to move indoors, the rain kicked up.
• The grass is green now though.

2014-05-05 - Craig - DB FS, Air squats

Dumbbell front squat
2 x 10
30 Air squats

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http://youtu.be/ytceDjPHwVA

Dumbbell front squat
2 x 10 x 12kg to 20" box
30 Air squats to 20" box

1. FS
   • Kind of better.
   • My shoulders didnt feel like slumping over. The band pull-aparts helping?
   • In my head the squat part looked much better than that.
2. Air squat
   • Still moving in separate pieces