Jungle Boogie

[Fahcough]

Feb 23 - Inferno
5:55-6:50p

Speed is key, just keep going.

Fan bike 800+watt 20 sec > 10 Bosu PushUp > 10 Squat Jump > 15 Knee Oblique taps ea side x 3 rounds

Sled Push (190)100 ft (235) 100ft (280) 100ft (305) 100ft (330) 90 ft - lost momentum and breath
Clean, Squat, Press (95) 5 / 5 / 5 (115) 5 (135) 5

Yoke Carry (345) 100ft (445) 100ft x 3
Lunges - 100 ft x 4

Squat (230) 3 x 8
Box Jump (30in) 3 x 8

Stretch for cool down, full blown sweat with heart rate hitting 175+ . Love these sessions.

 

[Fahcough]

Feb 24
6:30-7:40p

30 sec Speed Rope > 20 para push ups > 10 Goblet squat (45KB) x 5 rounds

Devil Press (30 DB) 3 x 7
Rear delt cable fly - (10) 15 / 16 / 15

10" Log Clean n Press (160) 3 / 3 / 3 / 3 / 2*
Super set back n forth
12" Log Clean n Press (180) 3 / 3 / 3 / 3 / 1 - 1 Clean only

Lever Pull and Hold (25) 5 x 10
Suitcase Walks (50 DB) 100ft ea arm x 5 (much better oblique battle with 50 over cheating a 90)

Planks w/ arms overhead stretched to bench - 60 sec x 3
OHP (150) 3 x 4

* MFn log bent an arm. Dropped the last rep from press height. It hit the rubber DL platform with a dead bounce and the right sleeve bent at barrel

 

[Fahcough]

2-25 Rest - Shit for sleep

2-26 Sat
4:50-5:55p

15 DB Side Fly (10) > 10 A2G Jumps > 10 hanging leg raise > 3 Wall Walks belly to handstand x 3 round

Incline DB Fly (35) 12 / 12 / 10
Dips 10 / 10 / 8

Sled-Power Walk / Battle rope pull back full distance (210) 4 x 100ft (265) 100 ft (325) 100ft

Richshaw Carry (260) 100 ft (350) 100ft (400) 100ft (420) 50 ft Regrip 50 ft ... then hold weight 15 second

Low cable fly (30) 12 / 10 / 10
DB bench on floor (90) 3 x 5

Good session. Body feels it top to bottom. Triceps tight AF hour later

 

[Fahcough]

Feb 27 - Sun
3:50-4:50p

Speed Rope 30 sec > 5 leg raises hold 2 sec > 3 Wall Walks x 5 rounds

Sled Power Walk Forward / controlled back pedal return (145) 60ft each way x 10 rounds
(Quads full pump and torched, backwards drag by harness is a beast)

Axle Bar Clean & Press (150) 3 x 5
Oblique Rainbows from Dip Mount - 20 ea side x 3

Sandbag Carry and slam (200) 60ft x 6
Single Arm DB snatch (70) 5 ea arm x 3

10 TuT Dips

**Extended the turf to 60ft track. Took 3 weeks to build the 1st 50 ft. 2 hours to do the ugly add on. Bargain overstock store sells rolls of it super cheap. There's a HUGE resistance difference in the thick sports grass and the golf greens. It goes from a constant fight to sliding across glass. Could push 600 on the short stuff. So add hauling 16 bags of rocks, digging, and tamping the rocks flat to the warm up.

Spoiler

 

[Fahcough]

Feb 28
5:45-6:35p Icing the Meltdown

Fan Bike Tabata
7 Hammer Pull Ups > 10 Dips > 12 HPND (50lb) x 5 rounds

Pause Squat Jumps 3 x 10
RDL (150 bar) 10 (60 DBs) 2 x 10

Squat - Narrow stance (190) 4 x 10
Double Box jump- Over 1st box, immediate jump on 2nd one (30 in ) 3 x 5 (44in) 8 normal

Squat - Wide stance (190) 4 x 10
Bar lunges (150) 4 x 5 Full upright, alternate legs. No quad bouncing reps.

Calf Raises X X X X
Goblet Squats (90 KB) X X X X

Time cut short. Door opened and she brought lil man in screaming head off because we can't have cookies for supper. We rolled the medicine ball around.

 

[Fahcough]

March 1 - Fat Tues - End of Mardi Gras, no more King Cake season! Murders the diet
6-7p

Speed Rope 1 min > 25 push up > 10 hanging leg raise x 3 round

Sled Power Walk / Pull back with battle rope (210) 60ft ea (265) 60ft (320) 60ft
No rest lat pulls (140) 10 / 9 / 10

Hammer grip pull ups 3 x 8
Dips 10 / 10 / 15

Rickshaw Walk (270) 120ft (360) 120ft (450) 50ft regrip and breathe 50ft (270) 100ft
Seated preacher Tricep (40) 20 / 12 / 20 / 25

Shrugs with plates (45) 55

 

[Fahcough]

March 2
5:45-6:45p

5 min Fan Bike
10 Hanging leg raise > 10 Hammer pull up > 3 wall walks x 3 rounds

Cable Fly - chest height ( 60) 3 x 12
HPND (70) 3 x 12

OHP (150) 3 x 5

DB Bench (85) 8 / 8 / 6
Ladder Pull Ups with 3 at top bar x 3

DL (245) 7
(335) 4
(385) 3
(405) 2
(425) 1

 

[Fahcough]

March 3 - Unplanned Rest
13 hour shift after a bus ran into my tech's vehicle 90 minutes away.

March 4
7:10-8:15

Lunges (120ft) 4 rounds
Wide stance Goblet (70 KB) 4 x 10

Barbell Thruster (135) 4 x 10 --- still don't know to get under this thing
HPND (70) 4 x 10

Close stance - elevated heel squat (140) 3 x 10
Step Up jump knee (20 inch box) 3 x 10ea

Squat (230) 5 (280) 3 x 5
Trapbar DL
(270) 10
(360) 5
(450) 4
(500) 2

Went inside and ate 3 servings of meatloaf. Heavy load (to me, fuk yall juggernauts) feels great in the gym, that cool down- come down - not sure if vomit 15 min later makes you contemplate why we do this lol

 

[Fahcough]

March 5
6:10-7:15p

Sled Push (190) 120ft x 10 rounds
Plate side flies (10) 5 x 10

12" Log Press (180) 3 Too winded to press another. Clean only/ no press 2 x 3
Dips 3 x 10

Clean Squat Press (135) 3 Pace too fast
Clean n press (135) 2 (185) 4 (195) 3 (205) 2

Yoke Walk (350) 120ft x 4
Bag over bar each return (200) 4 x 4

Yoke Muscle up 4 x 5
Push-Ups - 25

Furnace session. Cold shower from continuous body heat.

 

[Fahcough]

March 6
4:15-5:05p

10 Hammer Pull Up > 10 Dips > 10 Leg Raises from Dip mount x 3 round

DB Fly (35) 12 (40) 10 (45) 10 (50) 10
Bent Row (135) 4 x 10

Bar Bench [the devil] (185) 8 / 5 / 5 .. shoulder on fire, can't do another rep
Oblique leans (45KB) 5 x 10 ea side

DB Bench Alternating Arms Holding at peak ( 85) 5 / 5 (90 ) 5 (100) 3
Cable Fly -lowest pin (30) 5 x 10 with hold at squeeze

Seated Dip Machine (270) 15 / 12 / 13
Svend Press (Two 10s) 3 x 10

Bar bench is murder, DBs usually are painless unless doing 100 push ups before weight.

 

[Fahcough]

March 7 - The marathon
7:15-7:16 p
Got on treadmill, so did 2 kids. Walked 9 seconds. 20 ft covered, one under feet, one fell off. 1/3rd a calorie burned. Going to gym

7:30-8:15p

Pull Ups 5 x 5

RDL (135) 4 x 10
Lat Pull -wide grip (140) 4 x 12

Barbell Bent Row (155) 8 (175) 8 (195) 8 (205) 6
DB Pulls hip to chest (25) 4 x 10

Weighted Hammer Pull Ups (45) 3 x 5
OHP (140) 5 / 5 (160) 4

DL
(245) 5
(335) 5
(385) 3
(405) 1
(425) 1
(135) 10

50 Oblique rainbows from Dip Mount

 

[Fahcough]

March 8
5:15-6:10

Treadmill warm up - 10 min between 5-11mph Decline/Incline -3 to +8 for calf stretching

Goblet Squat (85 DB) 3 x 10
HPND (70) 12 / 12 (90) 12

Squat (140) 10 / 10 / 10 / 10 / 10 / 10 / 12
Clean n Press (135 - no ground touch between) 5 x 5 (185 - ground start) 4

Bag over Yoke (200) 3 x 5
Lunges 120ft x 2 round
Hop squats 100ft

 

[Fahcough]

March 9
5:50-6:45p

Side fly (15) 15 / 10 / 15
Decline Bosu ball push ups 3 x 12

From Kneel - DB Press Full palm rotation (25) 3 x 10
Bent dual DB row (40) 3 x 12

**BP (185) 3
(205)2
(225) 2
(245) 1
(255) 3
(265) 2
(275) 2

Weighted Dips (45) 3 x7 (BW) 10
DB Shrugs (70) 3 x 15

Cable tri push down (40) 14 / 11 / 10
Hammer DB curl (40) 7 / 10 / 10

Treadmill 10 min - Incline 8 @ 2-3 mph holding small human the duration

**Low Rep bar bench with quick increase worked better than high rep-low weight or moderate weight under tension. Shoulder is usually burning by 10 reps and numb by 12. Not a stabbing pain, like it's about to stop working. Have to lean over and let it hang while shaking blood flow to get feeling back in it. Never felt it racking after 3 reps.

 

[Fahcough]

March 10
5:45-6:45p

Speed Rope 1 min > 10 pike push ups on bars > 15 wide BW squats x 3 round

Sled Power Walk / Pull back with 30ft battle rope hand over hand
(190) 60ft x 6 round
(235) 1 round
(280) 1 round - shits exhausting yo

Lat Pull - Wide grip (140) 3 x 10
Yoke OHP (165 empty) 3 x 5

Yoke Carry (350) 120 ft x 3
Single Arm DB Snatch (85) 3 x 3 ea

Sandbag Carry --> 30 ft --> Over bar ---> Pick up n carry 30 ft-slam . Turn around and repeat back
3 rounds 150lb bag -- body toast, drenched and HR up in high working range.

 

[Fahcough]

3-11 Wasn't feeling it. 15 month old doesn't sleep for shit. Broken 4 hours caught up.

March 12
4:10-5:30p

Treadmill 5 min 8 incline at 3.5mph holding hip attached kid

Sled Push 120ft (190) 3 round (235) 3 rd (280) 3 rd

DB Bench fly (40) 3 x 10
Axle Speed clean n press (130) 3 x 7

BP (185) 5 (225) 5 x 3

12" Log Clean (180) * 1st rep, left bicep felt a burn - no Pressing 3 x 3

Yoke Carry (350) 120ft (450) 120ft (490) 60 rest 60 (510) 50 rest 50
Dips w/ 15 lb chains - 12 / 12 / 12 / 14

 

[Fahcough]

March 13 - Daylight Slayings
4:20-5:05 p (time sacrifice for project)

Dips 15 / 15 / 12
Axle Squats (120) 3 x 15

30 inch Decline Push Ups on Para bars 3 x 10
Cable Flies - top peg (50) 15 / 10 / 10

Axle OHP (140) 3 x 5
DB Shrugs (85) 3 x 10

Rickshaw Carry (270) 120 ft (360) 120 ft (450) 50 ft regrip 50 ft
Plate Halos (25) 3 x 7 ea way
Leg Raises from Dip mount 3 x 10

Spoiler

Designer fail. Never took into consideration the repeated weight pounding. Wore a crater in the impacted rocks under the turf. Mostly from the sandbags over the yoke bar hitting same place. It made the feet positioning a concern when moving anything over 300lbs on crooked ankles. Sunk another 150lb of rocks and then took 150lbs of sand and wet packed it smooth. Beginner mistake, if a path wears in the track, going to put loads of sand on top of the entire pad.

 

[thugpoet]

March 13 - Daylight Slayings
4:20-5:05 p (time sacrifice for project)

Dips 15 / 15 / 12
Axle Squats (120) 3 x 15

30 inch Decline Push Ups on Para bars 3 x 10
Cable Flies - top peg (50) 15 / 10 / 10

Axle OHP (140) 3 x 5
DB Shrugs (85) 3 x 10

Rickshaw Carry (270) 120 ft (360) 120 ft (450) 50 ft regrip 50 ft
Plate Halos (25) 3 x 7 ea way
Leg Raises from Dip mount 3 x 10

Spoiler

Designer fail. Never took into consideration the repeated weight pounding. Wore a crater in the impacted rocks under the turf. Mostly from the sandbags over the yoke bar hitting same place. It made the feet positioning a concern when moving anything over 300lbs on crooked ankles. Sunk another 150lb of rocks and then took 150lbs of sand and wet packed it smooth. Beginner mistake, if a path wears in the track, going to put loads of sand on top of the entire pad.

Your training is fairly unique to this forum why do you train the way that you do? No disrespect Intended just asking to spark Convo.

 

[Fahcough]

Your training is fairly unique to this forum why do you train the way that you do? No disrespect Intended just asking to spark Convo.

Mad scientist formula. As a wise man once told me @wufabufa you have too many eggs in your basket. Was trying to lose weight, gain weight, do cardio, gain strength, do strongman lifts between wheel kicks. Workouts made no fucking sense and I ran in circles. So after months and months of writing numerous programs and trying them to see how body responded and what was too little / too much, this dart board looking workout actually has a purpose.

I love being in the gym, anything physically draining after work is relaxing. But only have a small window to workout then help out in house with kids. So it's designed to be able to go hard, go fast, hit the big lifts twice per week, they're spread days apart for recovery, every muscle is being hit 2-3xs, there's accessories, strength, HITT, low impact - rep conscious deload days, and loading low rep heavy days for shock value. It's not everyones cup of tea, but as a multi sport athlete, it fits my style of functional chaos.

 

[thugpoet]

Mad scientist formula. As a wise man once told me @wufabufa you have too many eggs in your basket. Was trying to lose weight, gain weight, do cardio, gain strength, do strongman lifts between wheel kicks. Workouts made no fucking sense and I ran in circles. So after months and months of writing numerous programs and trying them to see how body responded and what was too little / too much, this dart board looking workout actually has a purpose.

I love being in the gym, anything physically draining after work is relaxing. But only have a small window to workout then help out in house with kids. So it's designed to be able to go hard, go fast, hit the big lifts twice per week, they're spread days apart for recovery, every muscle is being hit 2-3xs, there's accessories, strength, HITT, low impact - rep conscious deload days, and loading low rep heavy days for shock value. It's not everyones cup of tea, but as a multi sport athlete, it fits my style of functional chaos.

Awesome reply thanks!!!!! For more than I was expecting. It's always cool to get the reasoning behind the training methods.

 

[Fahcough]

Awesome reply thanks!!!!! For more than I was expecting. It's always cool to get the reasoning behind the training methods.

Anytime. Maybe it's helping some random browser looking to find their interest. Maybe I broke someone's back trying to do weighted box jumps on fan bike.