Jungle Boogie

Oct 16
2:50-4p

Reverse Grip Para Push Up 3 x 12
Iron Cross on Rings - As wide as can hold arms apart 3 x 30 sec

Band Raises & Stretches (Black) 3 x bunch
Incline Bench- Straight arm high/low raise DB (15) 12 / 12 / 9 (8)

HPND (50) 25 / 20 / 22
Plaunche Hold -toes on ground 50 sec / 60 sec / 60 sec

Palms forward - Body Holds over gym bar 3 x 60 sec
Single DB Snatch (70) 3 x 7ea (35)

Barbell Shrug (225) 12 (275) 12 / 15 (135 )
Dips on Rings 12 / 13 / 15

Hang Snatch (135) 3 x 3 (80)
Chin Up Holds 3 + 10 sec hold at top x 3 round

Axle bar curls (80) 10 / 7 / 5 (Axle 45)

+10 min swim

Big focus on gym core balances. Biceps and chest smoked
 
10-17
5:50-6:55p

KB Swing (50) 35 / 35 / 40 (35)
Belly down Banded Ham curls (purple) 20 / 20 / 11

DB Devils Press (45) 8 / 8 / 10 (25)
Rings Superman Plank then pull back 3 x 10

Rings Iron Cross Hold 3 x 10 sec (no where near full cross - hands 12-18" off hip)
KB 360s (35) 3 x 15ea way

1 Arm DB Row (85) 3 x 10ea (35)
Straight Arm Pulldown (50) 15 / 14 / 11

TnG DL (225) 3 x 10 (160)
DB Pullover (70) 3 x 10 (30)

OH Bar Hold (190) 30sec / 30 sec / 25sec (80 / 100 / 110)
Hanging Leg Raises 3 x 15

Worked on push press and jerk for a few min after. Mostly getting legs set and feeling some weight. Worked with 110 and loaded 130 to feel it and get a few bounces in. He couldn't figure out why we were holding shit over head to work abs
 
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10-18
6:10-7:15 p

Squat & Press (80) 3 x 12
Pause Wide Lat Pull (140) 16 / 18 / 15

Power Jump into Box Jump (30") 3 x 8
KB Snatch & Squat (25) 3 x 5 ea (20 - neither of us have shoulder mobility)

Squat (225) 5 ( 275) 5 (295) 5 (315) 5 (365) 5 (5 x 135lb )
12" Log C&P (140) 3 (150) 3 (160) 3 (170) 3 (180) 3 Clean -3 Fail Press (10" Log 5 x 70lb)

GH Sit Up 15 / 15 / 20
Hack Squat (250) 3 x 15 ( 3 x 160lb)

Rope Pushdown (30) 3 x Burnout
Leg Press (470) 10 -- weird pressure in right groin, didn't temp it
Wedge KB Goblet squat (50) 3 x 10 (35)
 
10-19
5:50-6:40p

Rear Delt Fly (15) 3 x 20 ( 6)
Lay down/ Get up & Jump 10 / 12 / 12

Chin Up Holding L-Sit 7 / 5.5 / 6
DB High Row (25) 17 / 15 / 12 (15)

DB Snatch (85) 3 x 4 ea (40)
Dips on Rings 3 x 8

Weighted Pull Up (45) 5 / 4 - 1 Fail / 4 - 1Fail (25)
Shrug w/ 5 count hold at top (160) 3 x 10 (80)

OHP (130) 8 / 6 (150) 4 (80)
Hollow Hold 60 sec / 60 sec / 90 sec
 
10-20 Surprise Visitors
5:30-6:05p

Told when walking in that family was coming over for supper. Had to blast through, no rest.

Ring Push up 10 / 12 / 15
Bent Row (135) 3 x 12 (80)

Cable Fly - High (60) 15 / 12 / 15 (30)
Palms out Dips on Kip Bar 11 / 12 / 9

HPND (50) 3 x 12
DB Bench (85) 10 / 7 / 6 (25)

Plaunche Hold - toes on ground 30 sec / 60 sec / 45 sec
Seated Cable Fly - Low (50) 3 x 8 (30)

MG Bar Bench (185) 10 / 7 / 7 (95)
OH Plate Ext (45) 3 x burnout (25)
 
10-21
5:50- 6:30p

Squeeze in another quickie with busy ass life. No time to plan , just rotated 10 sets of DL and abs.

DL
(135) 10
(185) 10
(225) 10
(275) 7
(315) 5
(365) 4
(385) 4
(405) 3
(425) 2
(445) 1 w/ 10 second hold **RPE 9-9.5

GH Sit ups 8 x 10 then 15 then 20

(Boooiii)
DL (80) 4 sets
(90) 6 sets
Didn't have time or desire to question the low effort output .
 
10-22
4:50-6p

5 Bag Slam (50) > Double Box Jump (30") > 10 Para bars push up x 7 round

Ladder pull ups 6 flights / 6 / 4 - ripped callus open. Pull Up 7
Straight Arm pulldown (50) 3 x 12

X face cable delt pulls (20) 8 (10) 10 / 15 / 15
GH Raise 4.5 / 4 / (Purple band assisted) 7

Box Jump (40") 8 / 12 / 10
KB Swing (70) 25 / 25 / 30

12" Log C&P (140) 3 x 5
GH Sit up 3 x 15
Dips on Kip bar 10 / 9 / 9

+ 3 min holds on Rings . L-sit, inverted, pikes , lean backs, back roll to pull back
 
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10-23
11:30-12:30 p

5 min fan bike
5 min band stretching

Hang Snatch (95) 3 x 10 (65)
DB Curl & Press (25) 3 x 10 (15)

Bag Pick up & Hold 5 count (150) 3 x 5 (100#)
HPND (50) 20 / 10 / 12

Squat (225) 10 (315) 7 (315+chains) 5 (3 x 135)
Curl (Axle 80) 10 / 8 / 10 (bar)

Seated OHP (Axle 130) 7 / 5 / 7 (Axle 80)
21 (bar) 2 sets clean, last set with hip bounce

+10 min swim - water @ 70 degrees
 
10-24
5:50-6:35p

30 sec fan bike > 5 Hurdle Jumps (32") > 10 Ring Push Up x 5 round

High Rep side fly (10) 3 x 25+
Hammer Pull Up 10 / 12 / 12+1

DB Bench Fly and Press (50) 9 / 7 / 8
Bent Row (160) 3 x 10

C&P feeler on elbows (135) 5 (185) 5 ... stinging pain finally fading, about 90% , didn't push it
GH Sit up 2 x 15

Single DB Row (100) 3 x 7ea
Dips 3 x 10

Snatch 1st Pull Only (185) 7

+10 min swim
 
10-25
5:40-6:25p

Sprawl & Jump 10 / 10 / 15
DL (135) 3 x 10 (95)

HPND (50) 3 x 8
DL (225) Snatch Grip 3 x 8 (115)

GH Raise 5 / 5 / 3 (Black band assist) 3
DL (275) 3 x 5 (125)

Band Stretching - black & red x 3
DL (315) 3 x 4 (135)

Hollow Rock hold 3 x 1 min
DL (365) 3 x 3 hold last rep 10 sec (185 x 2set , 205 @ 4 reps. Told that boy he was holding back)

+ 10 min swim
 
10-26
5:40-6:40p

Box Jump (30") to Ring Pull Up 3 x 10
Kip Bar Muscle Up 10 / 12 / 12

Seated Cable Fly - low (50) 13 / 12 / 12 (30)
Wide Lat Pull (140) 15 / 12 / 13

Trap Shrug (190) 3 x 15 (Inverted Shrugs - His back tight from yesterday)
GH Sit Up 3 x 15

Bent Row (155) 10 / 12 / 12 (95)
Body Hold on Rings 50 sec / 35 sec / 40 sec

KB 360s (35) 3 x 20 ea way
Clean and 5 Presses (135) x 3 (Axle 50)

Finally had quick few min to put the REP open trap bar together. Review after a week.
 
Poon Goon said:
You are a patient guy. I'd have slapped it together and immediately used it for an entire workout even if it was a bench day
Click to expand...
I'm not gonna say it was because she didn't know I bought it and it's been hidden in corner. Had to wait until I could put it together, put box in burn pile and make it blend in likes it's not new. But that's like hiding a steak in your pants from your dog
 
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10-27
5:40-6:35p

Lay down/ get up & Jump 3 x 10
L-sit Chin Up 3 x 6

Trapbar Carry (260) 60ft x 2 (350) 50ft x 2 (400) 50ft x 2 (150 x 3 round)
Front Squat (135) 7 (185) 5 / 5 (95 x 3r)

GH Raise 5 + 1 fail / 3 + 5 w/ purple assist band / 4 + 4 w band
Trapbar lunges (110) 3 x 10 ea

Squat (225) 10 (275) 5 - pressure right groin (225) 10 (135 x 3r)
Curls (Axle 45) 15 / 12 / 12

Balance Drills
Plaunche Hold on toes 3 x 1 min
1 leg up KB hold in rack (45) 3 x 30 sec each side (25 KB)

+ 5 min swim
 
10-28
Life rest. Could not get a free hour.

10-29
4:45 - 5:45p

Ring Push up - Pause at top and bottom 3 x 12
Hack Squat (160) 3 x 20+ to burnout

Squat & Press (130) 7 / 7 / 3 - elbow (45)
VGrip Pulldown (140) 10 / 10 / 12

Bent Row (135) 10 (155) 12 (225 - wraps) 6+2 (45)
Dips 3 x 12

Trap bar Shrug (240) 3 x 10 (95 x 3round)
Body Hold on Rings 50 sec / 40 sec / 35 sec

Kip Bar Muscle up 7 / 7 / 10
Trap bar DL (160 x 3 round)
(330) 5
(420) 3
(430) 1 w/ 10 sec hold
(470) lol - it left the ground
giphy-5.gif


Curls (Axle 45) 13 / 15 / 15
GH Sit up 3 x 15

+ 10 min swim
 
10-30
3:15 - 4:30p

Band stretching 3 x bunch
DB Side Fly to Low raise (10) 3 x 12 (8)

5 min timer . Box step up (20") to push up. Repeat.

KB Swing (70) 3 x 30 (35)
GH Raise 7 / 7 / 3 + 3 purple band assist

Pause Squat (185) 3 x 10 (135)
Kneeling 1 Arm Landmine Press (35) 3 x 10ea (10)

Single DB Snatch (70) 3 x 5ea (25)
Hammer Pull Up 10 / 10 / 12

Trap bar RDL (150) 3 x 12 (50 KB)
Ring Holds 3 x 1 min (inverted and L-sit)
 
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10-31 My Belly Hurts night
4:35-5p

Plan: Sneak home early and lift before she makes us get in truck and go walk for miles dressed up.

25 min AMRAP
4 DL to 10 GH Sit ups . Repeat

240 x 5 rounds
290 x 5 rounds
340 x 5 rounds .... sit ups started getting labored round 13/14
360 x 3 rounds

Great pace. 70+ reps of deads and 180 body sit ups in under half hour. Then ate candy tax.
 
11-1
5:35-6:25 p

5 min Push up to Box Jump (24"). Repeat

Alt Bent KB Row (70) 3 x 10ea (25)
Pulley Front Raise and hold (10) 3 x Tut stretching

HPND (50) 15 / 17 / 15
Kneeling Squats (220) 15 / 15 / (130) 20 - Motion feels good, getting in/out position sucks (130x 3r)

Bag on 48" Box (150) 3 x 5 (100)
Weight Chin Up (20) 6 / 5 / 5

Hanging Leg Raise 3 x 15
Hang Snatch (135) 5 (155) 5 / 3 (65 x 2r then 75 x 1r)
Plank w/ Push up every 10 seconds 3 x 1 min
 
11-2 Wed
5:30-6:40p

Deep Para push ups 3 x 15 w pause
DB Windmills (25) 3 x 10 ea (15)

MG Bench (185) wide 10 / 10 Narrow 8 (135)
Trap Shrug (250) 10 / 10 / 12 (110)

DB Fly & Press (50) 8 / 7 / 6 (25)
OH DB Ext (60) 10 / 8 / 9 (35)

Seated Cable Fly - single arm (40) 3 x 12 ea (30)
Push up to box jump (30") 3 x 10

Low - High cable row (30) 3 x 12 (20)
Band Pushdowns 3 x burnout purple & black
Kip Bar Muscle up 3 x 10
 
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