Goals & Gains Jungle Boogie

3-7
6-7p

Snatch Traps

Shoulder Rok Swings 3 x 15 ea
Ring Pull up 7 / 7 / 7

Leaning DB Lat Raise (15) 3 x 15 ea
OH Squat (bar) 10 / 10 / 10

Sots Press (65) 4 horrible balance fails (bar) 5 / 6 / 8
Trap bar Shrugs (160) 20 / 20 / 20

Hang Snatch (95) 8 (135) 5 (155) 4
Snatch Grip Shrugs (185) 12 / 12 / 12

Pulley Tower - Seated Face pulls (50) 4 (30) 10 / 15 / 18
Dual OH DB Carry (40s) 3 x 120ft
Reverse Shrugs on Dip Bar 30
 
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3-8
5:20-6:35p

Not so Strongman day

Hammer Pull up 10 / 8 / 7+2
Bag C&P (100) 5 / 6 / 7

Push Press Axle Bar (170) 3 (190) 2 (210) 2
Bag on Shoulder (150) 2 Left & 2 Right x 3

Yoke Carry (390) 50ft x 2 (490) 50ft x 2 (530) 50ft x 2
GHD Situp 20 / 20 / 20

3 Bag Carry (150 / 200 / 220 ) Carry bag 50ft , run back and get another one x 4 round
Seated Pushdown (230) 25 / 25

12" Log C&P (140) 4 (160) 3 ( 180) 2
1 min Deadhang with leg raise every 10 second x 3
 
3-9
7:15-8:05 p

Back & Legs fast pace - late start - not going heavy and sweating til 10pm

Wide Lat Pull (180) 10 / 10 / 8+2
Bag on Shoulder and Squat (100) 3 x 5 ea side

2" Wedge Squat (Axle 210) 10 / 10 / 8
Bent Row on Cables (80) 15 / 15 / 12+ 3

RDL (185) 10 / 10 / 10
Sup Grip Pulldown (160) 7 / 7 / 7

Bag Pick up & Hold (220) 3 x 30 sec
Dual Rope Pull Up 5 / 5 / 5

TnG DL (245) 10 / 10 / 10
Straight Arm Pulldown (50) 10 / 12 / 15
Dragon Flags on Bench 20
 
3-10
6:30-7:20 p

Whatever TF Friday. Mix up of random , wanted to do some cleans.

Scapula Pull Ups 20 / 20 / 20
Shoulder Rok Swing (added another 2.5# plate on pipe) 12 ea / 15 ea / 15 ea

Axle bar C&P (120) 10 (140) 7 (160) 4
OH Tri Ext on Cables (40) 15 / 15 / 15

Seated OHP (160) 5 / 4 / 3
DB Curls (25) 20 / 17 / 13

1st Pull to chest - no rack (185) 10 / 10 / 5
FG Pull up on bar 7 / 6 / 6

C&P (185) 3 / 3 (195) 3
Hanging Leg Raise 15 / 15 / 15

RTO Plank 3 x 1 min
Single arm oblique DL (90 KB) 3 x 7ea side
 
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3-11 Sat
3:10- 4:35p

Bags & Carries - Today turned into a raise the bar challenge. Pushed TF out of myself to see if there was a quit limit. Kept adding extra sets and taking shorter breaks, running on discomfort. Stayed outside.

OH Bag Carry (100) 50ft x 8
Reverse Hyper (150) 12 / 12 / 12

Shoulder Rok Swings 4 x 15 ea way
Band Stretching (red) 4 x bunch
Bag Shoulder Carry (100) 200ft x 4 left & 4 Right

Yoke (390) - 50ft - Run back and grab bag (150) Shoulder it and carry to Yoke x 12 rounds

Bag over Yoke (150) 5 / 7 / 7
12" Log C&P (160) 5 / 6 / 5

Bag Shoulder Carry (100) 100ft x 3 Left & 3 Right
Snatch (135) 5
C&P (135) 5
C&P and Squat (135) 5

DB Curls (25) 12 / 12 / 12
Trap bar Carry (270) 100ft x 2 (360) 100ft

Writing it down doesn't have the punch an hour of compounds in the sun delivers. Would do again.
+ detailed both vehicles inside/out
+ cut the grass
+ pressure washed carport
lol
 
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3-12
3:30-5p

Bands + Chest - Duration Tension more than weight

Dual Bands Low / Hi Row (red) 15 / 15 / 15
Decline Para Bars Push up 15 / 15 / 15

Band Pulldown (Black) 12 / 15 / 20
Push up to Box Jump (30") 10 (40") 10 / 10 (44") 8

Band BP (135 + Black) 8 (135 Black + red) 8 / 7 (135 Purple) 5 / 5
Weighted Dips (50KB) 5 / 5 / 5 / 5

Band Pull aparts (red) 3 x bunch
Band Hamstring Curls (Black) 3 x 10ea side

Pec Deck (200) 15 / 15 (290) 12
Band Pushdown (Black) 25 / 20
Band Curls (Black) 3 x burnouts

lol
 
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3-13
5:50-6:55p

Legs - Mesh of high reps and weight

BW A2G Squat on 3" wedge 3 x 40
Good Mernin (65) 3 x 15

Seated Box Jumps (30") 10 (40") 10 / 10
Wedge Pause Squat (185) 8 / 8 / 8

Box Squat (230) 15 (320) 15 ( 410) 8 (460) 4
Bag Shoulder Carry (100) 100ft x 4 Left & 4 Right

Hack Squat (250) 12 / 12 / 12
Bag on Shoulder Lunges (100) 3 x 7ea

Bag on Shoulder Squat (150) 3 x 3Left & 3 Right [These are nasty, oblique massacre)
GHD Raise 8 / 10 / 7 + 1 negative


BW : 189-191 . losing diet focus. heavy snacking post supper again. Fuggin hongry
 
3.14
5:30-6:40p

Pull n Press

Dual DB Swing to OHP (25) 12 / 12 / 15
Back Ext 10 / 12 / 15

DB OHP - Log Grip (50) 8 / 8 / 8
Bag Pick up (220) 5 / 5 / 5

Hammer Pull up with deadstop 8 / 7 / 6
Cable Tower - bent row (80) 12 (90) 10 / 9

Axle Push Press (170) 4 (190) 3 (210) 1
FG Ring Pull Up 7 / 7 / 7

12" Log C&P (160) 3 (180) 2 (190) 2
Handstand holds x 3

Band Pulldowns (Black) 12 / 15 / 15
Bag C&P (150) 3 / 3 / 2 & 1 Fail press
 
3.15
5:30-6:35p

Cleans & Carries

RDL stretching (135) 12 / 12 / 12
Uneven DB Carries (45) 3 x 120ft ea side

DB Shrugs (70) 20 / 18 / 20
Trap bar Carry (270) 60ft x 2 (360) 60ft x 4

Power Clean (155) 5 / 5 / 5 / 5
Bag Shoulder Carry (150) 100ft x 4

Power Clean (185) 3 (195) 3 (205) 1
Bag Over Shoulder (150) 4 / 4 / 4

Axle Clean (170) 4 / 4 / 5
Single DB OH Carry (85) 3 x 100ft ea side

Hanging Alt Leg Raises 20 / 20 / 20
Bag C&P (150) 2 / 1 (100) 7
 
3.16 And that's the Bottom Line!
5:45-6:55p

Pulls n Deads

DL + Shrug (135) 10 / 10 / 10
Slow TuT OHP (Axle 120) 5 / 5 / 5

Sup Grip Pulldown (160) 12 / 11 / 10
Shoulder Rok Swings 3 x 20 ea way

TnG DL (225) 7 / 7 / 10
Inverted Rows 12 / 12 / 12

Band Pull Apart (Black) 3 x bunch
T-Bar Row (135) 10 / 10 / 10

DL (315) 5 (365) 4 (405) 4
GHD Sit up 20 / 20 / 20
Hanging Leg Raise 20
 
3.17
5:45-6:35p

Slow n go Chest w/ stretching holds

Band Pulldown (Black) 15 / 15 / 15
TuT Pec Deck (200) 10 / 10 / 10

Ring Push up 15 / 15 / 15
Close Grip BP (155) 10 / 10 / 5 -shoulder burn

Cable Fly (50) 10 / 10 / 10
Banded BP (155 + Purple) 4 / 4 / 4

Reverse Hyper (150) 12 / 12 /12
Deadstop BP (225) 3 / 5 / 4

Seated Pushdown (230) 15 /15 /15
FG Pull up with 5 sec Hold at top 3 / 3 / 3
RTO Plank 1 min x 3

** Able to get a better burn and pump doing chest with less weight and slowing down instead of trying to run through BP too fast. Shoulder shits out long before chest.
 
3.18
3-4:30p

Squaterday - fk yo legs

BW Wedge Squats 30 / 30 / 30
OH Bag Squat (50) 10 / 10 / 10

Axle bar Wedge Squat (210) 8 / 8 / 8
Seated Box Jump (40") 8 (44") 5 / 5 / 4 (48" ) 3

Pause Squat (230 + Chains) 7 / 7 / 6
GHD Raise 7 / 9 / 7

Box Squat (320) 10 (410) 6 (500) 4
Bag Squat (220) 7 / 5 / 6

Belt Squat (270) 8 (360) 8 (450) 10 / 10 / 10
Leg Raise Above Rings 5 / 10 / 12

Bag on Shoulder Squat (150) 3 x 3 ea side
Ab Wheel Rollout 20 / 20 / 20
 
3-19
1:40-2:40p

Cool down, core, form checking, balance drills

Bear Push ups 15 / 15 / 15
Side Plank - hand touch and raise 3 x 1 min ea side

Various Crawls 3 x 200ft
Dead hang on bar 3 x 1 min

Hamstring stretching with 50# sandbag 3 x bunch
Bag hold OH 1 knee up (50) 3 x 30sec ea side

Handstand holds x 3
Shoulder Tap Planks 3 x 1 min

Cleans Pull from hip (95) 10 / 10 (135) 10
Box Step Up and high knee (20") 3 x 15 ea side

Full RoM Snatch Drills (bar) 8 / 10 / 10
Gator Crawl 3 x 60ft

**************************
4:30-7pm
Took a trip to Plantation Home and walked the trails couple hours
 
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3.20
5:25-6:30p

Shoulders & Pressing w/ counteracting pulls

Band Pull Apart (red) 3 x bunch
DBs Floor > Curl > Press (30) 10 / 10 / 10

Strict OHP (Axle 120) 8 / 7 / 8
Kneeling V Pulldown (140) 10 / 10 / 11

Single DB Press (70) 3 x 3 ea side
Bent Row (185) 10 / 10 / 10

Seated DB Press (50) 10 / 9 / 8
FG Ring Pull Up 7 / 8 / 7

C&P (185) 3 / 3 / 3
Shoulder Rok Swings 3 x 20 ea way

Seated Rear Delt Fly (90) 15 / 15 /15
Alternating 1 hand hang on bar 10 / 10 / 10

1 minute inside an ADHD mind
Those alternating grip holds ripped calluses apart! Stabilize the swing before switching hands
Your press game is Weak AF bro. Massive imbalance on left & right side. Shouldn't have neglected ALL overhead work for your entire 20s. This is why your C&P looks like the 100# girls warm ups.
Saw a squirrel today.
Beach trip booked for end of July. Plenty time to get 10 more lbs gone. Both of us know you won't do it. Fatty. Gonna keep going to Izzos at lunch and eating a 2lb bowl of cereal at night.
Think it was a fox squirrel .
You still have a treadmill that hasn't been touched in a month.
Drink tea and get out the kitchen. Just because 1 mirror in the bedroom with soft light shows an ab doesn't mean you can eat 6 more oreos.
Go delete that Pandora station
Tiger king 2024 !
 
3.21
5:35-6:35p

Back & Bags

RDL (185) 10 / 10 / 10
Leg Press (360) 25 / 25 / 25

Bag Over Shoulder (150) 4 / 4 (200) 2
Pull Up 8 / 7 / 10

Bag on Shoulder (200) 3 Fails .... re-work hip to chest move / 2 good & 1 fail / 3 good
Wide Lat Pulldown (180) 8 / 10 / 9

DL + Hold 5 sec at top (315) 6 / 7 (365) 6
Straight Arm Pulldown (50) 12 / 14 / 15

Bag on 44" Box (220) 3 / 3/ 3
DB Hammer Curls (40) 11 / 12 / 12

BW: 192
 
3.22
5-6:20 p

Carries / Press & Tri

OH Barbell Carry (Axle 140) 100ft x 3
Dips 12 / 12 / 10

Axle Bar C&P (170) 3 / 3 / 3
Chin Up 11 / 12 / 10

Yoke Carry (390) > run back to bag > Shoulder Bag (150) Toss over Yoke 50ft x 8
Shoulder Rok Swings 4 x 15 ea way

Yoke Carry (490) 50ft x 2 (530) 25ft **** bad charlie horse in left calf , couldn't push off to lift it again, that's power leg
Bag OHP (100) 6
Tri Pushdown dual handles (50) 15 / 17 / 15

12" Log C&P (160) 5 / 4 (180) 2 Clean only - calf not liking push off for press
OH DB Tri Ext (60) 15 / 15 / 15

Handstand holds x 2 min
 
3.23
5:45-6:35 p

Legs . again, always fkn leg day creeps up

Snatch Squats lol (Bar) 10 / 10 / 10
FG Ring Pull Up 7 / 7 / 8

Leg Press (450) 15 (560) 12 / 15
Wedge KB Goblet Squat (70) 10 / 12 / 12

Wedge Front Squat (Axle 220) 4 / 4 / 4
GHD Raise 8 / 10 / 10

Box Squat (320) 10 (410) 10 (500) 5
Single Leg Box Jump (30") 3 x 7 ea ... not really a fan, scary for knee stability

Wedge Bag Squats (50) 20 / 18 / 20
Rings Dip + Knee Tuck 10 / 8 / 8

1 min dead hang
1 min Hollow Hold

Saturdays mini mix. Never felt like putting it together. RoM is for shit on box and have no balance with shouldered bag squats (it pulls your hips to the weighted side). Good for form capturing to tighten up weak points. Kiddo wanted to race rope climb vs 20 leg raises, lost to a girl
 
3.24
6:45-8p

Cooldown / Stretching / Mobility torture

Shoulder DB Rotation and RoM raises (5) 3 x both sides alot
Primal Squat sitting - rotating knee to floor & Primal sitting with DB raise overhead (5) 3 x pain faces

Band Shoulder focus pulls (red) 3 x sweating bullets
Band Hip kickouts (red) 3 x 15 ea side

3-1-3 Tempo Curls (45 Ez bar) 12 / 15 / 15
DB Bench Pullover (60) 15 / 15 / 15

Lat Stretching on bar + Sinking into band stretch V Grip (black) 3 x bunch
Shoulder Rok Swings 3 x 15 ea way

Thoracic Stretching + Holds on 20" plyo box with PVC pipe overhead x 3
RTO Planks 3 x 45 seconds

Band Pulldown (purple) 1x burnout
Band Pushdown (Black) 1 x burnout

Arm Blast Ender: 5 rounds quick as possible, no rest
DB Curls (25) 7
Dips 3
 
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