Goals & Gains Jungle Boogie

2-2
5:30-6:45p

Chest, Pull , and Explode movements

Treadmill 10 min 3-7mph 4-10% inclines

Sprawl, Pop up & Bag On Shoulder (100) 6 / 6 / 6
Hammer Pull Ups 10 / 10 / 10

MG Wide Bench (185) 10 / 10 / 12
Bent Row (155) 12 / 12 / 12

Pec Deck (290) 13 / 15 / 12
Pulley Tower - Seated V Row (90) 20 (140) 10 / 12

DB Fly (50) 10 / 10 / 10
Pulley - Seated Row - Straight bar (140) 10 / 10 / 10

Bag Ender x 4 rounds
Over Shoulder (150) > On Box (200) > Squats x 3 (220) > Ladder Pull Up w/ 3 at top

 
2-3 Fri
6:50-8p

Legs + Snatch work

Reverse Hyper (50) 12 / 15 / 15 (50)
Front Raises (Bar) 15 / 15 / 15 (bar)

OH Squats (65) 10 / 10 / 10 (technique bar)
Pull Up from Muscle Up Forward Step 5 / 5 / 5

Box Squats (230) 10 (320) 8 (410) 6 (230 x 2 rd , 250 x 1 rd)
Hang Snatch (95) 6 / 7 / 7 (55)

Leg Press (430) 15 (540) 10 (650) 6 (340 x 2 rd, 430 x 1 )
Shoulder Rok Swings 3 x 10 ea way

Snatch (135) 5 / 6 (155) 3 (55 x 3 rd)
Bag Over Shoulder (150) 3 / 3 / 3 (100 x 1 rd, 50 x 2 rd)

90 sec of random hangs
 
2-4 Sat
1:15-2:30p

Track Day - active recovery and cardio

Run 2 Laps
1 Lap Dual 45KB Carry
Run 2 Laps
45KB 360s x 25 ea way
45KB Swing & Press - 15

1 min rest

1 Lap 50# Bag Carry - slow jog
Run 1Lap
25 Pushups
Run 1 Lap
25 Pushups
1 Lap Dual 45KB Carry
Run 1 Lap

1 min rest

45KB RDL - 15
45KB 360s x 25 ea way
Weighted push up (50# bag) 10
1 Lap Dual 45KB Carry
1 Lap 50# Bag Carry - slow jog

1 min rest

Finisher 1 mile run @ 7:25

Boy tagged along, did everything with 25KBs. Could tell he was holding back in the run. Could have easily pulled away from me but would get 3 steps ahead and let up. lol Good win for him.
 
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2-5
3:45-5p

Compounds & Carries

Inverted Row on Rings 12 / 12 / 12
Warm Up DL reps (245) 8 / 8 / 8

Yoke Push + Bag over Bar (150) : Throw the bag over, push the yoke to bag, repeat for 100ft x 3 round
^^ will put this in weekly. Sadistic punishment, loved it. Pushes body to exhaustion.

A2G Wedge Squat (170) 10 / 10 / 10
Rapid Fire Hang Clean (135) 5 / 5 / 5

Yoke Carry (390) 50ft x 2 (490) 50ft x 4 [RPE 9 - too many bigs, this was heavy today]
Bag On Shoulder (150) 1 left, 1 right x 3 round

Power Clean (155) 3 (175) 3 (185) 2

Clean & Press (185) 2 / 2 (135) 3
JM Press (115) 8 * no more today, elbow said so
Overhead Rope Ext (50) 12 / 12 / 10
Hanging Leg Raises 15 / 15 / 15 / 15
 
2-6
5:40-6:45 p

Full body session w/ lil extra credit to the bis

Hammer Pull Up 10 / 10 / 10
Box Jump (30") 10 / 10 (40") 10

RDL (185) 10 / 10 / 10 (105)
GHD Raise 5 / 5 / 5

Bag Squat (220) 7 / 7 / 7 (100)
[Cable tower] Double Handle Shrug (130) 12 / 15 / 14 (80)

Trap Carry (270) 60ft x 2 (360) 50ft x 2 (450) 50ft x 2 (270 x 3 rd)
DB Curls (35) 10 / 10 / 12 (25)

Bag on 60" Box (150) 3 / 3 / 3 - fun stuff (50 x 2 rd , 70 x 1 rd)
Bar Curls (65) 10 / 10 / 10 (bar)

Trap Shrug (160) 20 / 20 / 20 (160)
[Cable tower] Double handle curls - Face high (30) 3 x burnouts (30)
 
Feb-7
6-7p

Strongman & Xfit remix

Fan Bike 3 x 1 min
Underhand DB Bench Press (40) 15 / 15 / 15 (25)

Barbell Flow 3 Clean > 3 Front squat > 3 Press (135) x 3 (85)
Dips 8 / 8 / 7 -- shoulder said no more

Bag over Shoulder (150) 6 / 6 / 6 (100)
GHD Situp 15 / 15 / 15

12" Log C&P (140) 3 (160) 3 (180) 3 (140) 3 (10" Log @ 70lb x 3 rd)
Hanging Leg Raises 10 / 12 / 12

Quick DB Snatch (45) 10 ea alternating x 3 (25)
Ring Dips 7 - shoulder . no more
Body Hold on Rings 45 sec x 2
 
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2-8
Forced Rest. 14hr work . Fk that day. 9:30 pm on way home went to Canes and ate entire Caniac then 6 Oreos.

2-9
5:30-6:45p

Chest & Legs - Don't let either cool down - Move stations fast / no rest

Decline Para Bars Push Ups 15 / 15 / 15
Body Squats 25 / 25 / 25

DB Incline Bench (65) 10 / 10 / 10 (35)
2" Wedge Squat (Axle 210) 10 / 10 / 10 - [shoulder hates Press + Squat. Stop doing it] (120)

Sandbag Floor BP (100) 15 / 20 / 20 (70)
Box Squat (280) 12 (320) 10 (410) 8 (460) 5 (140 , 230 , 250)

Pec Deck (290) 12 (340) 10 / 10 (200)
Leg Press (430) 15 / 20 / 20 (340)

Bag over Yoke > Push Yoke to Bag > Repeat 300ft (150)
(100# bag x 200ft . I shut him down after hearing him cussing in some made up language dying)

Cable Fly - Chest High (50) 12 / 15 / 15 (40)
GHD Raise 7 / 6 / 6
 
2-10
7 - 8:10p

Pulls - every direction

BP Close Grip (185) 10 / 10 / 10 (95)
Wide Lat Pulldown (140) 12 / 13 / 13 (140)

Hang Snatch (95) 5 / 5 / 5 (55)
V Grip Pulldown (140) 12 / 12 / 13 (140)

DL Snatch Grip (235) 8 / 9 / 11 (85)
SOHP (135) 7 / 7 / 10 (85)

Single DB Row (100) 10ea x 3 (45)
Seated Row - Dual Handle (130) 10 / 10 / 10 (90)

Bag Over 40" Box > Wall Jump the box > throw it back > Repeat (100) x 25 (50# x 25)

Rope Pulldown (50) 3 x burnout (50)
Cable Bent Row - Dual Handles (60) 15 / 15 / 15 (60)
Band pulldown (purple) burnout

1 min dead hang
 
2-11
2:35-4:10 p

Explosive Hip Work

AMRAP 10 min :
10 Push up > 3 Pull Up > 10 Squat Jump > 10 Hanging Leg Raise

RDL (185) 10 / 10 / 12 (85)
Bag on Shoulder (100) 5 ea side (150) 10 / 7 (50 x 3 rd)

Snatch DL pull, pause, hang snatch (115) 7 / 7 (135) 6 (75)
Glute Bridges w/ bag (150) 15 / 15 / 15 (100)

C&P (135) 8 (185) 3 (205) 2 (95 x 3 rd)
Seated Leg Raises on Bench 15 / 20 / 20

Bag on 44" Box (200) 6 / 4 / 3 (150)
Fat bar tri push down (50) 3 x burnouts (40)
DB Pullover (70) 12 / 12 / 10 (35)
 
2-12 Sun
3:30-4:45p

Outside- Wanted to do everything outside. Ended up being a Functional strength day -lots of core.

Speed Carry Yoke (270) 300ft x 4
Bag Clean & Press (100) 8 / 7 / 7 / 7

Box Jump (40") 10 (44") 8 / 3 (40") 3
OH DB Tri ext (60) 15 / 18 / 16

DB snatch (85) 3 x 3 ea arm
Bag Carry on Shoulder (150) 100ft x 3 ea side

Bag Carry (150) 100ft x 2

DL (325) 4 / 5 / 3
Standing Oblique Crunch (45) 3 x 15 ea

Called it here, tight belt and heat made the bubble guts
 
2-13
5:40- 6:45 p

Core - Carry - Chest

FG Ring Pull Up 5 / 5 / 6
Mini Farmer Carry (85s) 300ft x 3 (40DBs)

Pec Deck w/ Squeeze hold (290) 10 / 10 / 10 (200)
Trap Shrug (210) 20 / 20 / 20 (160)

Cable Fly (60) 12 (70) 12 / 12 (40)
Bag Carry (150) 100ft x 3 (100x 2 rd ,150 x 1 rd)

DB BP (85) 9 / 8 / 8 (35)
Trap Carry (360) 60ft x 6 (270)

DB Low/High Raise (15) 15 / 15 / 15 (10)
Axle Bar C&P (170) 3 / 3 / 3 [fun grip challenge, changes focus to your hands] (70)

*Reminder to take a weight break tomorrow. Getting the shakes after carries. Need a rest/reset.
BW: 191
 
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2-14
5:20-6 p

Cool down day - loaded stretching

20 min Treadmill 3mph @ 12% incline

RTO Planks 3 x 1 min
Handstand work on Para bars 3 x balance fatigue
Shoulder Rok Swings 3 x 12 ea way
GHD Situp 3 x 20
Hanging Leg Raises 3 x 15
Band Assisted Full ROM Pull Ups 3 x 10
 
2-15
5:30-6:30p

Legs - Drive Power

Squat then Box Jump (30") 3 x 10
Reverse Hyper (50) 3 x 15

Belt Squat (155) 20 (210) 20 (300) 15
Front Squat and Press (120) 3 x 7

Pause Wedge Squat (230) 8 (280) 5 / 7
RDL (225) 10 (315) 8 / 8

Bench Squat (320) 8
(410) 6
(460) 5
(500) 3
(520) 1 [RPE 8.5 . Had more in tank. Humidity getting heavy and floor slippery]

Planche Plank on Para Bars 3 x 1min

Speed Cleans (155) 5 / 5 / 5
Box Jump (40") 5 / 5 / 5
 
2-16
5:30- 6:35p

Pull n Press

Scapula Pull Ups 20 / 20 / 20
Seated DB Press (50) 10 / 12 / 12

V-Grip Pulldown (140) 10 / 12 (160) 12
[Cable Towers] X Fly (10) 12 / 12 / 12

OHP (120) 7 (140) 5 (160) 4
Wide Grip Pulldown (140) 13 (160) 11 / 10

Bag Hold (200) 20 sec x 3 x 3
Seated Cable Row - Straight bar (140) 10 / 10 / 10

12" Log C&P (140) 3 (160) 3 (180) 2
Hanging Leg Raises 15 / 20 / 20

Dips 10 / 8 / 10
RTO Plank 3 x 1 min

Think I'm done keeping his logs too. Gave him a detailed logs journal for Christmas, still has yet to open it. This is the year of not watering dead flowers. Save your energy for yourself.
 
2-17
6-7:15p

Pull n Press V.2 - Yesterday felt like slack work, doubled down on it

Straight Arm Pull down (50) 15 / 15 / 15
Seated Pushdown (230) 20 / 20 / 20

Handstand Work on Para Bars 3 x balance fails
GHD Raise 7 / 7 / 7

[Cable Tower] Bent over 1 arm row (80) 3 x 12 ea
DB Pullover (85) 12 / 10 / 10

Hammer Pull Up 10 / 8 / 10
Bag Press & Slam (100) 5 / 5 / 5

Trap bar DL (350) 6 / 5 / 5
Single DB Curl - 2 hand grip (60) 10 / 10 / 12

C&P (155) 5 / 5 / 5
EZ Curl Bar (60) 3 x burnouts
 
2-18
4:10-5:20 p

Full Body keep everything moving - push the pace but nothing heavy

Box Climb Over [like jumping a wall] (50") 20 / 16 (54") 10
Hack Squat (160) 20 / 20 / 20

OH Bar Hold (140) 60 sec / 45 s / 40 s
Single KB Swing (45) 10 ea / 12 ea / 15 ea

DB Devils Press (50) 6 / 6 / 6
Bag on Shoulder and Lunge (100) 12 / 12 / 12

DL - Snatch Grip, touch floor and pull snatch (115) 5 / 5 / 5
Wedge Deadstop Squat (190) 6 / 6 / 6

KB Swing & Press (90) 6 / 5 / 6
Band assist Pull Up (purple) 10 / 10
Band Assisted Muscle up (purple) 5

Turkish Sit up (35DB) 3 x 12 ea side
Plate Halos (25) 3 x 25
 
2-19 Sunday AM session
11:10 -12p

Quick Pace - Full Body with minimal breaks - Outside much as possible

1 min Fan Bike x 3
Ring Push Ups 3 x 15

C&P (135) 6 / 6 / 6
GHD Sit up 20 / 20 / 20

OHP (135) 6 / 5 / 6
Band Pull apart (red) 3 x bunch

Bag on Shoulder (100) 3 x 4 ea side
Hanging Leg Raise 15 / 15
Hanging Knee Raise 20

C&P (185) 3 / 3 / 3
Up Downs 12 / 12 / 12


*********************************************************************
2-19 PM Session
5-6:10p

High Intensity with slight increase in weights - also tried to stay outside

Pec Deck (200) 15 / 15 / 15
Fast Yoke Carry (210) 300ft x 3

V Grip Lat Pull (160) 11 / 10 / 9
Box Hops side to side (20") 20 / 20 / 20

Axle Bar C&P (140) 5 (160) 3 (180) 3 (200) 2
Hanging Knee Raises 20 / 20 / 20

Bag Shoulder Carry (150) 100ft x 3
Axle Curls (50) 3 x burnouts

Bag Over Shoulder (150) 8 / 6 / 8
OH Tri Press (Axle bar 50) 3 x burnouts


Solid weekend of recovery sleep (8 hours both night) & very clean diet. Lots of red meat and no junk. Had the energy and felt good.
BW: 190
 
2-20
5:45-6:35

Legs & Core fast pace - Mid range weight / higher reps in mental fatigue range

Squats (Axle Bar 140) 20 / 20 / 20
Single KB Balance Press [hold upside down] (20) 3 x 10ea arm

Deadstop Hack Squat (160) 12 / 15 / 20
Toes to Bar leg raise 10 / 10 / 10

Bag on Shoulder Lunge (100) 10 / 10 / 14
Ab Rollout 20 / 25 / 25

Wedge Squat (230) 8 / 8 / 8
Side Plank Crunches 3 x 10 ea side

KB Goblet Squat (70) 11 / 10 / 12
Plank on Elbow points 3 x 1 min
 
2-21
5:30-6:45p

Pulls

Inverted Row 12 / 12 / 12
Full Snatch Warm up (65) 10 / 10 / 10

Cable Tower - 2 handle bent row (90) 14 / 11 / 10
Pull Ups - 30 / 30 / 30 - lol I meant 8 / 8 / 8 no video

Power Clean (155) 7 / 7 / 7 (205) 3
BW Squat Power Jump 15 / 18 /15

Push Press / Jerk (Axle 190) 4 (Axle 210) 2/ 2
Shoulder Rok Swings 3 x 12 ea way

Dual Rope Climb w/ 3 Pull up at top x 3
1 Arm DB Row (100) 3 x 5 ea
 
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2-22
5:50-6:35p

Bags & Tris

Hurdle Hops 32" x 32" > 12 / 12 / 12
Bag Press & Slam (100) 5 / 5 / 7

Decline Para Bars Push Up 15 / 15 / 15
Bag Squats (150) 8 / 8 / 10

Seated Pushdowns (230) 20 / 20 / 20
Bag Pickup & Hold 5 sec (200) 3 / 3 / 3

Bag on Shoulder (200) 1 *** (150) 1 Left 1 Right x 3
Fat Bar Pushdown (50) 15 / 12 / 10

12" Log C&P Skip - Got the goofy body shakes when you go too heavy a few days in a row. That 200# bag was a warning to back off today

Dips 12 / 12 / 12
Hanging Knee Raises 25 / 25 / 25


Some leftover short clips of yesterdays party. Still can't do 30 pull ups
 
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