Should have stretched more

3ENFT
10 x 40kg sumo deadlifts
10 x 5 kg one armed dumbbell press

Cornbread

1 cup buttermilk or ordinary milk
1/2 teaspoon baking soda

1/2 cup butter
2/3 cup sugar
2 eggs
1 cup cornmeal
1 cup all purpose baking flour
1/2 teaspoon salt

1. Preheat the oven to 175C (375F).
   Make sure that it isn't still on "Grill".
2. Melt the butter in a medium saucepan
3. Grease the big cast iron frying pan.
4. While that is happening, combine milk and baking soda.
   Stir to dissolve
5. Add sugar to the melted butter
   Stir
6. Add eggs.
   Stir until blended
7. Add milk and baking soda to butter and eggs.
8. Add cornmeal, flour and salt.
   Stir until blended.
   Lumps are OK
9. Pour batter into the skillet.
10. Bake for 30-40 minutes

Back squats

5 x 20kg
5 x 25kg
5 x 30kg
10 x 20kg

Saved by the rain

I don't know why I'm recording this, it was barely a warm-up and then it was cut short when it started raining.

3RNFT
3 pull-ups
10 parallete reverse planks
10 med ball good mornings
10 partial range reverse grip push-ups on a 20" box

It achieved what I wanted it to, loosening up my oh so sore traps and neck

Front squats and push-ups

21-15-9
20kg front squats
Push-ups. 21 and 15 with improvised slingshot assistance. 9 on my own.

Right shoulder feels hinky.

Risked it

5RNFT
10 x 60kg deadlifts
5 push-ups

Not sure about the deadlifts with my left shoulder/trap cramping.
Not sure about the push-ups with the rotator cuff injury on the right shoulder.

Tried to keep my shoulders externally rotated in the push-ups. I think I pulled it off.

Just skill work

Hang muscle snatchews with a broomstick

Walk the length of the driveway and back with bar overhead in a snatch grip. Keep shoulders from internally rotating and support with the serratus.
20kg OK
40kg hard and had to put the bar down at the end.

My shoulder, interestingly the "good" one, has been locked up today as a result.

Playing with a new toy

AMRAP10
7 Hanging leg raises - Not quite TTB
14 x 20kg russian t-handle swings

I saw some doing TTB with a perfect rhythm in a video and realised that the key to stringing 2 together and not having to kill the swing between is sending your hips back as the legs come up, so that it's more of a v-up.

 If I keep my lower abs tight as KStarr tried to teach me my hamstrings are long enough to do a proper TTB and when I got the rhythm down I nearly did touch the bar. All I was aiming for was rhythm and about toes at about eye level  without pulling with my arms too much. Mostly got it. Toes got height, used my arms a bit.

J.T Mod

21-15-9
Plank to piked elbow stand
12kg dumbbell press
Shoulder sand bag