Goals & Gains Jungle Boogie

3.25
3:30-5p

Strongman Sat - Press, Grip & Burst Cardio (outside)

Fan Bike 4 x 30sec
Axle C&P (140) 5 / 5 / 5 / 5

Trap Shrug (210) 13 / 12 / 12
OHP (Axle 140) 4 / 4 / 4

Bag Shoulder Carry (150) 100ft x 3 ea side
Drop bag and run 1000ft x 3

Bag Over Yoke (150) 6 / 6 / 6
FG Ring Pull Up 5 / 6 / 8

12" Log C&P (160) 3 (170) 2 (180) 2
Band Pull apart (black) 3 x bunch

Axle DL (250) 6 / 5 / 4 - Til grip failure
Bag C&P (150) 2 fails (100) 5 / 6 / 5

Axle C&P (190) 1 / 1 / 1

** heat fatigue real deal today 85 & sunny. quads and calves flirting with charlie horse every push press. Hydrate better.
 
3.26
3:40-4:40 p

Blender style Full body - lil bit of everything

Thruster (95) 10 / 10 / 10
Bag on Shoulder Lunges (100) 3 x 7ea side

Bag C&P (100) 5 / 6 / 7
DB Curls (30) 12 / 12 / 12

Alt DB Press (30) 10 / 10 / 10
Bag on Shoulder (150) 3 x 2 ea side

Wedge Squat (Axle 230) 7 / 7 / 7
Band Side Fly (red) 15 / 15 / 15

Speed C&P (135) 5 / 5 (185) 3 + 1 + 1
OH DB Tri Ext (70) 10 / 7 / 9
Shoulder Rok Swings 3 x 15 ea

Hanging Leg Raise 25
 
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3.27
5:20-6:30 p

Chesticles - Slow n steady

RTO Push Ups 10 / 10 / 10
Upside down single KB bench (45) 0 (35) 3 - no balance (25) 10 / 10 (35) 7 ea

Deadstop BP (135) 15 / 15 / 15
Wide Lat Pulldown (160) 12 / 12 / 12

TuT Banded BP (135+black) 5 / 5 / 5
DB Floor Fly (40) 15 / 15 / 15

Para Bars Reverse Grip Decline Pushup 13 / 10 / 10
Pec Deck (290) 10 / 10 / 8

Lever Arms - Sideways Turn & Push (90) 10ea x 3
GHD Situp 20 / 20 / 20
 
3.28
5:20-6:25p

Back n Bags - Na na na na, na na na na Lat Wings

Reverse Hyper (150) 10 / 15 / 15
Hammer Pull Up 8 / 10 / 10

Bag Shoulder Carry (150) 3 x 100ft Left & Right side
Bent Row w/ hold (135) 10 / 12 / 12

Kneeling 1 Arm Upside KB Press - lean over with free hand and palm to floor (25) 3 x 6 ea side
Bag Hold (220) 40 sec / 60 sec / 45 sec

Kneeling V Pulldown (140) weight was lifting me up (110) 12 / 12 / 12
Power Clean (155) 8 (185) 5 (205) 3

DL Snatch Grip (225) 7 (245) 5 (275) 5 (295+ straps) 5 (345+straps) 5
OH Bag Press (100) 5 / 5 / 7 / 5 / 5

1 min dead hang on bar
2 min Bo Staff stretching - lat leans and holding torso turns
 
3.29
5:55 - 6:45p

Legs w/ some shoulder rotations

Wedge Bag Squat (50) 20 / 20 / 20
Rings FG Pull Up 6 / 6 / 6

Devils Press (40) 10 / 10 / 10
Hack Squat (250) 12 / 12 / 12

OH Bag Squat (50) 10 / 10 / 10
Box Jump (40") 10 / 10 (44") 10

Box Squat (320) 10 (410) 8 (460) 4 (500) 2
Hang Snatch (95) 5 / 5 / 5 / 5

Ran outta time for Leg Press & KB Goblets. Vacuum the damn pool before dark.
 
3.30
5:50-7p

Press / Shoulders w/ Bags and Bar

KB Swing & Press (90) 10 / 10 / 10
KB Side Fly (20) 10 / 10 / 10

Landmine Viking Press (135) 15 / 10 / 12
FG Rings Pull Up 8 / 8 / 8

Shoulder Rok Swing 3 x 15ea way
Bag Press & Slam (100) 5 / 6 / 5

Seated OHP (135) 5 / 6 / 5
Bag on Shoulder (150) 3 x 2 ea side

Bag Throwing over Yoke from 3ft distance (50 & 100) 4 / 6 / 4
Rapid fire box jumps (40") 6 / 6 / 8

Quick C&P (155) 5 / 5 / 3
Dips above Rings 8 / 8 / 7
 
3.31
Forced physical and mental break. Worked 12 hours through lunch. Came home and ate a supreme pizza and 6 cookies. No ragerts.


4.1 Round 1
2:30 - 3 p

It's Prom night for oldest, been running all over town. Squeezed in a quickie before more pictures and parties.

25 minutes AMRAP - 6 rounds total

10 Para bars push up
5 Ring Pull Ups
5 Dips
5 Hammer Pull ups
5 Thruster (95)
10 Seated Pushdowns (230)
10 Pec Deck (200)
10 ea side - Standing Oblique crunches (45)
10 Hanging Knee Raise
10 GHD Sit up
 
April 1 -- Round 2
6:15-7:05 p

Full Bore - Wanted to test some redlines. Carries, Oly, Xfit, plyo with moderate weight and quick pace. No breaks.

Yoke Carry (390) 50ft x 6
Bag on Shoulder (150) 3 x 2 ea side

Squat (230) 10 /10 (320) 6
Hang Snatch (95) 8 (135) 5 / 5

Thruster (155) 6 (185) 4 (205) 3
Box Jump (40") 8 / 8 / 8

C&P + 10 sec hold OH (205) 1 / 1 / 1
DB Curls (25) 18 / 20 / 25

Bag C&P (100) 5 / 5 / 5
Banded Pushdowns (Black) 3 x burnout

Bar Flow
Snatch + Clean + Press + Press (135) x 6

rest day felt productive, HR never max high nor winded between sets , bar was moving pretty smooth through all ranges, could have went harder or heavier. Rather do it again tomorrow than drain the tank. Cylinders firing well. Which is scary, usually get hurt soon after in the performance zone
 
4.2
4-5p

Pulls - Lats under tension

Lean Back pull ups - slow decent 7 / 8 / 8
Low / Hi Row - cables (20) 15 / 15 / 18

RDL (185) 10 / 10 / 10
Wide Lat Pulls (180) 10 (200) 7 (210) 5

1 Arm DB Row (100) 10 ea / 12 ea / 12ea
Bag on Shoulder (100) 3 x 5 ea side - Don't let bag touch ground entire set

Band Rows and long holds (Purple) 3 x burnouts
TnG DL (335) 5 / 6 / 5

Kneeling V grip Pulldown (110) 10 / 12 / 6
Snatch Grip Shrugs (225) 10 / 10 / 12
Dual Rope Pull Ups 6 / 8 / 7
 
4.3
5:30-6:30p

Push - Press

OHP (95) 12 / 12 / 8+4
Pec Deck (200) 15 / 15 / 15

Landmine C&P (135) 5 / 6 / 6 ******
Burpee + Jump over 20" Box 10 / 10 / 10

Upsidedown KB bench (35) 6 ea / 6 ea / 8 ea
DB Snatch (85) 3 x 4 ea side

BP (225) 6 (245) 4 (265) 3
Power Clean (185) 4 / 4 / 4

Low/hi DB Row (10) 15 / 15 / 15
Seated Pushdown (230) 15 / 15 / 10

Banded BP (135+ purple ) 5 / 6 / 7
OH DB Tri Ext (70) 10 / 10 / 7


**** RIP 1st ever barbell. Destroyed that sommabich doing landmine cleans. It's a violent slam on ground when letting it go from chest. Ripped the landmine out wall and stripped the sleeve completely off the shaft. Put it on the graveyard wall of shame. Old CAP barbell that came in a weight set long long ago. No sentimental fucks given.
 
4.4
5:45-7 p

Was supposed to be Legs & Pull Ups but turned into WhateverTF you feel like

Lever Arms Press (45) 7 / 7 / 10
Front Squat (170) 7 / 10 / 10

Bulgarian SS with Bag (50) 3 x 10 ea
Leg Press (480) 20 / 20 / 20

Snatch Squat (95) 5 / 5 / 5
Ring Dips 10

Bag Squat (220) 5 / 5/ 5
Hack Squat (250) 10 / 10 / 10

Log Press (140) 4 / 4 / 4
Box Jump (48") 20 over minutes

Dual Rope Pull Ups 20 over minutes

L-Sit hold Ring Pull Ups 20 over minutes
GHD Raise 10
 
4.5
5:20-5:50 p

Weight break - Body asking to change it up.

AMRAP 25 min : Finished 5 rounds with 1:30 left on clock - held plank for time
5 Feet to Bar
10 Push up
10 GHD Sit up
10 Band Pull Apart
10 Hanging Leg Raise
10 Burpee jump over 20" box
10 Plate Halos (25)
10 Wall Ball throw

Arm Pump AMRAP 5 min - never touch bar to ground
8 Bar Curl
8 OH Bar Tri Ext

: only made 5 rounds - Grip & forearms were crying - lots of bar resting in rack hold.
 
4.6
6-7:10p

Traps

Plate Front Raise (25) 12 / 15 / 15
Reverse Shrugs 20 / 20 / 20

Cable Rear Fly (10) 15 / 15 / 15
OH Squat (65) 10 / 10 / 10

DL & Shrug (225) 12 / 10 / 12
Band Face Pulls (Purple) 10 / 12 /12

Snatch DL (225) 8 (315) 5 / 5
Bag On Shoulder - Never touch ground (100) 3 x 5 ea side

Trapbar Shrug (200) 13 / 12 / 12
Hang Snatch (135) 5 / 5 / 5

OH Push Press (170) 3 / 2 - Left wrist not cooperating
Strict Press (120) 4 / 5
Windshield Wipers 20 / 20 / 20
 
4.7 Goof Friday
5:30-6:40p

Cleans & Carries

Speed C&P (95) 10 / 10 / 10
Yoke Carry (390) 50ft x 6

Bag C&P (100) 5 / 5 / 5
Yoke Carry (390) 50ft x 6

Bag on Shoulder - Never touch ground (150) 3 x 3 ea side
Yoke Carry (430) 50ft x 6

Good Morning (135) 9 / 8 - Don't like these
GHD Raise 2
Yoke Carry (490) 50ft x 4

Thruster (155) 5 / 5 / 5
Yoke Carry (490) Skipped set - took 3 scoops of metamucil this morning - heavy Yoke has bracing in a bind trying not to ish pants

Curls (Bar) 15 / 15 / 15
Strict Forearm DB Curls on bench (35) 12 ea / 12 ea (40) 10 ea

Reverse Grip Curls (bar) 12 / 12
FG Ring Pull Up 5 / 5 / 5
 
4.8
6-7p

Pull Ups - 5 pull ups after every lift.

BW Wedge Squat 15 / 15 / 15

Fat Bar Tri Pushdown (50) 20 / 15 / 15

Burpee over 20" box jump 10 / 10 / 10

Box Jumps (40") 10 / 10 / 10

Power Clean (155) 7 / 8 / 10

RDL (225) 10 / 10 / 10

Squat (230 + Chains) 5 / 5 / 5

Bag on Shoulder - no ground touch (100) 5 ea / 5 ea / 5 ea


Total Pull Up 5 x 24 + 5 more = 125

+ built a garden and hauled fkton of rocks in dog cage.
 
4.9
5:30-6:45p

Easter Egg grab bag mix up.

Pec Deck (200) 15 / 15 / 20
Deep Squat to Box Jump (30") 10 (44") 10 / 6

RTO Plank 3 x 1 min
Hack Squat (250) 12 / 12 / 12

DB BP (90) 7 / 5 / 5
Leg Press (470) 15 / 20 / 20

Ladder Pull Up x 4 / x 3 / x 3
Yukon Bar BP w/ Bands (140 + Purple) 7 / 7 / 7

Bag on Shoulder (150) 3 ea (100) 7ea / 5ea / 10 ea
Cable low / hi row (30) 12 / 12 / 18

Testing Cleans & Snatch with new leather hand grips
(135) 5 each
leather folds in palm felt natural and didn't interfere with grip or bar comfort. Super helpful on ladder pull ups, 1st time didn't rip the skin off palms doing more than 1 set.
 
4-11
Skipped. Needed the time. Work crammed 3 huge projects in a week. Mentally exhausted and putting in 10+ hours thru lunch twice caught up. Went to bed hour early.

4-12
5:40-6:35p

Shoulder mobility and hip depth - light weight repetitive movements deloading

Shoulder Rok Swings 3 x 15 ea way
Band OHP (Black) 3 x 15

Belly Superman arm raises w/ PVC 20 / 20 / 20
Bar Hip Thrust (175) 10 / 10 / 10

Primal Squat (Aggressively Dropping to Snatch dept) 20 / 20 / 20
OHP (Axle 120) 6 / 5 / 5

DB Thrusters (30) 10 / 10 / 10
Box Jump (40") 8 / 10 / 8

Log C&P (140) 3 / 3 / 3
GHD Sit up 20 / 20 / 20
 
4-13
5:30-6:15 p

Bags n Back

Pull Up 9 / 10 / 10
Bag C&P (100) 5 / 5 / 5

Reverse Hyper (150) 15 / 15 / 13 / 10
Bag Over Shoulder (150) 3 ea / 3ea / 2 ea

Cable Row (80) 10 / 11
Bag on 48" Box (200) 3 / 3 / 6

1 Arm DB Row
Power Cleans

DL x 5 set

Straight Arm Pulldown
DB Curls

Didn't do none of the rest. Watching the boys on camera play baseball in the front and I went do that instead. Will just redo this one next go.

Good reset will get focus back. Here's from way back last week when I used to workout. Lost the sound pressing something wrong fkit.

 
4-14
6-7:10p

Back n Bags - Part Deaux

Pull Up 10 / 10 / 13
Bag C&P (100) 5 / 5 / 5

Reverse Hyper (150) 10 / 10 / 10
Bag Over Shoulder (150) 3 x 2ea

Cable Row - Dual Handle (80) 15 (90) 15 / 15
Bag On 48" Box (200) 4 / 4 / 4

1 Arm DB Row (100) 10 ea / 12 ea / 15 ea
Power Clean (175) 5 / 7 / 8

Straight Arm Pulldown (50) 12 / 12 / 15
DB Curls (35) 10 / 12 / 12

DL (245) 5
(335) 5
( 385) 2
(405) 2
(425) 1 + 10 second hold
 
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