Not the usual 7s

aka, the quiche needed about 7 minutes more.

AMRAP7
7 squats
7 push-ups
7 x 12 inch box jumps

Achieved somewhat less than 7 rounds.

Damn I hate how pull-ups make my shoulders feel like they're tearing apart.

Soft hands

Quicky with the new tyre sleds.

Row 1000m
Shoulder stretches with red band.

4RNFT
20kg tyre pull - length of the driveway.
20kg tyre drag  - rope between the legs - back the length of the driveway.
10 dumbbell presses - 2 rounds 5kg, 2 rounds 10kg - focus on external rotation in the lockout. Not that there was much of that in the left shoulder. Probably should have played it safer and stuck with 5kgs to really train that rotation I so desperately need.

Small tear on soft girly hands, better than I expected.

The sled pulls are more taxing than I thought. With that weight they're not heavily to pull, but the cumulative effect gets to you.

Mannish Boy harmonica riff

D harp
1-2 draw
4 blow - long
3 blow - very short
3-4 draw
1-2 draw - very short

Shortbread trial - Recipe 2

Ingredients
2 cups butter, softened
1 cup sugar
2 teaspoons vanilla extract
4 cups all-purpose flour
1/2 cup flaked coconut
Confectioners' sugar
Directions
In a large bowl, cream butter, sugar until light and fluffy. Beat in vanilla. Gradually add flour and mix well. Stir in coconut. Shape into two 8-in. rolls; wrap each in plastic wrap. Refrigerate for 4 hours or until firm.
Unwrap and cut into 1/4-in. slices. Place 1 in. apart on ungreased baking sheets.
Bake at 350° for 12-15 minutes or until edges are lightly browned. Dip both sides of cookies in confectioners' sugar while warm. Cool on wire racks.
Yield: 5 dozen.

Shortbread trial Recipe 1

Polly's http://zmonline.com/shows/breakfast/highlights/bestest-ever-shortbread

Ingredients:
225g Butter
125g Icing sugar
125g Flour
125g Cornflour
125g Custard powder


Method:
- Pre heat oven to 150c and line two baking trays with baking paper or butter them lightly.
- Combine the butter and sifted dry ingredients in a mixer or food processor and mix until well blended.
- Tip the dough out onto the bench and knead into a firm mass.
- Shape the dough into a roll to refrigerate it for 30 mins & then slice it OR you can roll it out on a floured bench ready to cut funky shapes out.
- Cook shortbread slowly for 30 mins, tops should not change colour but bottoms will change to a pale golden brown.
- Rotate & swap the trays halfway through the cooking process.
- Remove to place on cooling racks and store once cold.
- You can freeze these and thaw as needed ... or just eat them all!!

Back squats

500m row

Leg and arm swings
Shoulder stretches
Hip stretches

5 or 6 x 10 x 20kg box squats to 12" box + 20kg bumper

20kg bar Overhead Carry - Driveway and back

Wandering around

Row 500m
Leg and arm swings
Band shoulder warm-up:



3RNFT
15 x 20kg plate GTOH
15 x 20kg plate zercher squats
Walk 200m

Med ball turkish get-ups. Hard!
Tiny med-ball waiter walk, driveway and back.

Posture improvement band exercise

Deadlifts

5 x 10 x 60kg Deadlifts

Needed something simple

Walk 0.4 whatever treadmill uses
Row 1km

Leg and arm swings
This stuff

3 Rounds
15 x air squats
10 ring rows
10 Girly push-ups
15 Abmat frog sit-ups

Then

Then

10kg overhead plate carry, driveway and back

Searching for torque

Instead of going heavier with some deadlifts I Played around with the concepts Kelly talked about in his awesome video with Jenny LaBaw http://www.mobilitywod.com/2012/12/creating-a-stable-low-back-with-better-hip-mechanics.html

4RNFT
10 x 40kg deadlifts
10 x 40kg Partial range front squats
10 x plank on forearms to pike on forearms.

Avoiding deadlifts

Because I've been deadlifting mid-week for a while now.

Row 1km
Arm and leg swings


3RNFT

1. 6 pistols - using ring at chest height for assistance/support. Let's be real, assistance.
2. 12 x 10kg what would be dumbbell hang muscle snatches if I wasn't doing theme slowly to baby my shoulders. Left arm. Or right.
3. 6 pistols - using ring at chest height for assistance/support. Let's be real, assistance.
4. 12 x 10kg what would be dumbbell hang muscle snatches if I wasn't doing theme slowly to baby my shoulders. Other arm.
5. 20kg plate overhead carry, length of driveway and back.

Giving up on a big squat

For now
3RNFT
10 x 20kg box squat - 12"box + 20kg bumper
10 x 16" box jumps
5 x 10kg Plank T-Rows

Then
3RNFT
5 banded good mornings, red band
20kg bar overhead carry, press grip. Driveway and back.