Badger Den

[DEVILsSON]

Sure.

Squat thrusts and bw squats or lunges are good but if you want to throw in tuck jump burpees (which just adds additional difficulty/complexity), then by all means go for it.

If 100 bodyweight squats is too easy try 200, 300, 400, 500 etc per set.

Try doing density challenges like as many squat thrusts / burpees(I prefer thrusts because you don't need to do the push up portion which is not necessarily the focus here) in 5, 10, etc min.

 

[Badger67]

Intervals

10mph x 2 mins
2 min walk

10mph x 1.5 mins
2 min walk

9mph x 1.5 mins
2 min walk

8mph x 2 mins
4 min cool down

Trying to increase the time as much as i can on the first interval, then build up the rest. After, shorten the rest periods. So far so good.

 

[Badger67]

Yesterday

KB Push ups
5 x 15

Double KB OHP
5 x 5 strict
supersetted with
Double KB Row
5 x 5 strict with iso hold at top.

Hand is ripped up so im a tad limited.

 

[j123]

Hand is ripped up so im a tad limited.

[Laughs in dog]

 

[Badger67]

[Laughs in dog]

 

[Badger67]

Fucking finger looks like marvin eastman's vagina @j123

 

[j123]

Fucking finger looks like marvin eastman's vagina @j123

That dog circumcized your finger <45>

 

[Badger67]

That dog circumcized your finger <45>

Kosher fingerjobs for bitches, whatsup.

 

[Badger67]

Incline KB Pushups (deep upper pec involvement)
4 x 12

KB Swing (40lb)
4 x 15

Double KB Row (40lb/side)
4 x 12

KB Jump Squat (40lb)
5 x 3

 

[Badger67]

Following Infinite Intensity right now.

Monday
Magic 50 (40lb bell)
5 snatches per arm
5 swings per arm
10 burpees
1 minute rest
x 5

Finisher Farmer walk (2x 40lb bell)
3 x 100m

Tuesday
Interval Training (forgot to log the time)
4 x 800m ( 1 minute rest)
2 minute rest active...
4 x 50m (30 second rest)

Wednesday Day off for funeral

Today
Strength workout 1

It calls for 1 arm C&P but a 40lb bell is too light so i doubled it

Double KB Clean and press from floor (2 x 40lb)
4 x4

1 Arm Snatch (40lb)
4 x 4

One legged squat (can't do so i opted for split squat)
Split squat (2 x 40lb)
4 x 5
Glute ham raise (i dont have one so i opted for leg curls)
4 x 10 @ 70lb

Weighted pull ups x 5
Supersetted with
Weighted pushups x 15
4 sets
20lb backpack.

Finisher
100 sledge slams (i don't have one so i opted for med ball slams)
100 @ 20lbs
Time: 4:10
It took longer than i expected but was tougher than a sledge hammer swing for 100 reps. Hmmm

 

[Badger67]

GPP#1
30 second burpees
30 second jumping jacks
30 second dumbbell march (5lb each hand)
30 second shadow box
5 rounds continuous.

Core #2
ab wheel rollout x 5
V-ups (8lb med ball) x 15
russian twists (8lb med ball) 10/side
back extensions x 12
Bicycle crunches x fail
3 rounds continuous.

 

[Badger67]

Busted my tailbone 5 days ago, it's finally alright to move around on lol.

Work capacity 101

1:15 and 45s off x 10 rounds = 20 minutes

5 double KB 40lb row (dont have a chin bar)
10 medicine ball slams (20lb)
15 burpees
20 jumping jacks

by the 7th round my burpees looked like shit from my perspective, so slow and no power, but they were done.

 

[Badger67]

5 x 3 KB snatch (40lb)
rest 45s between sets

Double KB push press (2 x 40lb)
rest 45s between sets

One arm KB Floor press x 5
Superset with Plyo pushups x 8
4 sets, 60 second rest

Wall squat 60s
Superset with squat jumps x 10
4 sets rest 1:30

Double KB Swings (2 x 40lb)
4 x 15

 

[Badger67]

6 x 400m sprints.
90s rest between sets.

Core
Turkish get up x5 per side
Deadlift twist x 6 per side
V ups x 15
5 rounds.