2013-09-30 - Craig - Dumbbell front squats, Push-ups

21-15-9
DB front squat to a box
Press ups

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21-15-9
12kg Dumbbell front squats to 20" box
Push-ups with slingshot

Bloody camera battery died, sorry

1. Front squats
• I should have practised those on video.
• Rocking off the box a lot of the time, not good.
• Shoulders got tired holding the weights up as much as anything in the round of 15.
2. Press Ups
• Man I suck at those.
• Just watched that bit, I'm not even locking the reps out, just coming off the assistance from the slingshot and stopping.
  Bloody hell!

Overall

• Just embarrassing.

2013-09-05 Deadlifts, Step-ups

15 - 12 - 9
Box step ups
Deadlift (Very light please)

Step ups should be no more than 15" high

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15-12-9
40kg Deadlifts
12" Box step ups

1. Deadlifts
• Not lifting properly.
  Yes, I know that's vague, and obvious, but I can't summarise it better.
  It's all bits and pieces, hips first or shoulders first or hips not through.
• Alright, maybe a couple of reps were OK.
2. Step-ups
• I stepped up.
• I stepped down.
• I still can't count.

Overall

• Got the order wrong, sorry.
• Camera battery died in the second round of step-ups

2013-09-02 Press, Push-ups, Row

3 rds
10 Sh Press
10 Press ups
500 m row

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3RNFT
10 x 20kg Press
10 Snaking Push ups
500 m row

1. Press
• Kind of gave up trying to track elbows and rotate shoulders and whatever and concentrated on starting with my elbows in front of the bar and finishing in full extension.
• Predictably, that felt better.
• I really do over-think things.
2. Push-ups
• Very similar here.
  Couldn't get elbows to cooperate, shoulders were set wrong.
• Last round I relaxed and enjoyed myself, as much of a struggle as it was, and everything felt much better. Haven't watched to see what that looked like yet.
3. Row
• Yesterday's good groove escaped me, first two rounds were over 2 minutes/500m.
• Last round things got better and I held under 2min/500m.
  Not much under, but under, which is what I'd like to do at least.
• When I get it right I can keep that up for as long as I've ever rowed, when I get it wrong I can't get that pace no matter how hard I push.

Overall

• Tried hard not to rush and keep things smooth and steady as you said.
  Definitely a work in progress.
• Really don't like those hanging leg raise workouts you prescribe.
  They really bloody hurt the next day.
  More please.

2013-09-01 Row, Sit ups, Hanging leg raises

4 rds
300 M row
15 sit ups
5-10 Hanging leg raises

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4 rds
300 M row
15 abmat frog sit ups
10 Hanging leg raises

1. Row
• Got better in round 2. I'd lost the groove again and found it tonight, yay!
2. Sit-ups
• I lay down, I sat up.
• Not much else to say really.
3. Leg raises
• Tried to do them off the rafter so that I could stay in shot, but just too hard to hang on and I've been spoilt by being able to hang without touching the ground.

Overall

• Quite liked that.
• Don't think I would if I were really pushing for time, it would get a bit uncomfortable.

Row, Squat, Plate hold - Repeat

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

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

1. Row
• Not as tidy as last time.
2. Squat
• Yuck.
• Very sorry Jeff, I'll work on them, again, still
3. Plate hold
• Poor spot to do them for videoing, sorry.
• Shoulder position was a bit better though, honestly.

Overall

• Needed to do something and that's about all I achieved.

Strength/skill - Presses and ring rows

EMOM11
Even minutes; 5x ring rows
Odd minutes; 3 x 20kg press

Strength/skill - Hanging leg raises

EMOM 10
Leg raises

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EMOM 10
1 x hanging leg raise

Doing these as singles was interesting. In a larger set you can throw away the first resp and arrive in a better position for the next. This way I found odd things like one keg higher than the other.
Had to make an effort to brace my midsection before each one to keep things even, which has a benefit in it's own right.