Goals & Gains Jungle Boogie

5-3
4:35- 5:05 p

Kids Bday - Had to get in/out and at food for 6. Do deads, really fast

DL (135) 10 / 10 / 10
Hammer Pull Up 7 / 10 / 7

DL (225) 7 / 7 / 7
Banded Lat Pulls (Purple) 10 / 10 / 10

DL (315) 4 / 4 / 4
Straight Arm Pulldown (70) 10 / 10 / 10

DL (405) 1 / 1 / 1
Hanging Leg Raises 20 / 20 / 20
 
5-4
5:35-6:25p

100 Shouldered Bags

Bag on Shoulder (100) 10 / 10 / 10 / 10
GHD Situp 10 / 10 / 10 / 10

BoS (150) 8 / 8 / 8 / 8
BP (185) 5 / 5 / 5 / 10

BoS (150) 4 / 4 / 4 / 4
Standing Oblique Crunch (45) 4 x 10 ea side

BoS (175) 3 / 3 / 3 / 3
Chest to Bar Chin Up 3 / 3 / 3 / 5


*** Underestimated the hell out of that one. 2nd half took longer to finish. They got heavier each time it touched ground.
 
5-5
6:45-7:30p

5x5 Friday Fuckery - Fast paced recap of week

BP (225) 5 x 5
BW Squat 5 x 15

Squat (230) 5 / 5 (320) 5 / 5 / 1 (hamstring charlie horse) (230) 4
Fat Bar Tri Pushdown (70) 10 / 10 / 10 / 10 / 8

DL (315) 5 x 5
Side Plank Crunches 5 x 10 ea side

Bag Clean to High chest (175) 5 x 5
Lean Back Lat Pull ups 5 x 5

Hanging Knee Raises 3 x Grip Failure w/ Chalk

+ 10 laps pool

*** BW - at waking 187lb , by bedtime 190
 
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5-7 Death by Belt Squat
3:30 - 5:15 p

Legs

Clean , Squat , Press (95) 10 / 10 / 10
Box Jumps (30") 10 (40") 10 / 10

Wedge Squat (170) 10 / 10 / 10
KB Swing (70) 20 / 20 / 10 (90) 12

Fan Bike 2 min x 3
Leg Press (410) 10 / 10 / 10

Belt Squat (360) 15 (450) 12 (495) 10 / 5 ** Crackle Pop- RIP 1st prototype
Hack Squat (250) 10 / 10 / 10

Box Squats
Up / Downs No go, had to fix ignorance
 
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5-8
4:45-5:30 p


Fast Pace full body - Dads bday dinner at 6, had to haul ass and get out.

Fan Bike 1 min x 3
Up / Downs 3 x 25

Push up to Pull Up 3 x 10
Plank 3x 90 sec

Pec Deck w/ 3 sec hold (190) 3 x 10
DB Curls (35) 3 x 10

Tri Pushdowns (70) 3 x 12
Lat Pulls (140) 3 x 10

Ring Dips
21 (Bar) Time up, didn't make it
 
5-9
6-6:50p

Chest + Core Cardio - High tempo

Ring Push Up 3 x 15
Shoulder Rok Swings 3 x 15 ea way

Body Hold above rings 50sec / 40s / 30s
BP (135) 3 x 15

Handstand Push up 5 / 5 / 3
Deadstop BP (185 + Red bands) 4 / 5 / 4

DB Pullover (70) 3 x 10
Seated Tri Ext (65 EZ bar) 12 / 10 / 10

Hanging Leg Raise w/ Pause 15 / 15 / 15
Burpee Over Box (20") 10 / 10 / 10
Seated Cable Low/Hi row (30) 12 / 12 / 12

+ 10 min swim
 
5-10 Graduation
4:30-5:10 p

Son graduation night. Had to do parent shit and be at stadium for 6.

Treadmill 25min 3.5mph @8% incline.
 
5.11 Tac - Condor Sentry arrival
5:05-6:20p

Full body conditioning - range movements - not heavy

Treadmill + 20lb vest 15 min 3mph @ 6% incline

Thruster (95) 10 / 10 / 10
FG Pull Up (Vest) 5 / 5 / 5

Hang Snatch (95) 10 / 10 / 10
Band Pulldowns (purple) 15 / 15 / 20

Testing Calf threshold C&P
(135) 5 - fine
(155) 5 - feel it stretching
(175) 3 / 3 - max limit can muscle the bar without leg thrust - felt it heating up, did not add more

DB Fly (15) 4 x 15

Squat (230) 7 / 7 / 7
Ladder Pull Up x 2 / x 2 / x 2

3 min AMRAP:
Push up / Pull Up w/ Vest ..... lol 18 , nasty kip pull ups

Push up w/ Vest 30
 
5.12
5:15-6:05 p

High speed, no rest, don't puke full body cardio

AMRAP 10 min w/ 20lb Vest
10 Push up / 3 Pull Up / 10 Squat / 5 Box Jump (30")
*** 7 rounds complete

Bag Slam (50) + Burpee 10 / 10 / 10
Hanging Leg Raises 20 / 13+7 / 15 + 5

Bag on Shoulder (175) 1 Left , 1 Right x 3
Dips 8 / 8 / 8

OHP (140) 4 / 4 / 4
Burpee & Jump w/ Vest 10 / 10 / 10

DB flow: RDL / Curl / Press (30) 10 / 10 / 6
Ring Pull Up into inverted handstand 5 / 5 / 5

+ 20 min swim to cool down
 
5.13
4:45-6 p

Hell Day - Go out in sun and find your limit where you want to quit, then keep going.

Backwards Sled Drag w/ Rope (200) 200ft (250) 300ft / 200ft
Ladder Pull Ups x 3 / 3 / 3

Bag On Shoulder & Carry 100ft (150) 3 x ea side
Squat (230) 10 (280) 7 (330) 5

Bag Pick up to Chest (150) 5 / 5 / 5
Trap Shrug (270) 10 / 10 / 10

C& P (135) 10 / 10 / 10
KB 360 Around the head (35) 3 x 10 ea way

Trap DL (360) 5 (450) 3 (500) 1
Hand Over Hand Rope Sled Pull (200) 3 x 100ft

Hand Over Hand Pull (310) 2 x 100ft
Weighted Ring Pull Ups (+65) 4 / 3

+ 10 min swim
 
5.14 Mothers Day
5:30-6:40p

More Fast pace conditioning outside

Burpee + Squat 10 / 10 / 10
Lean Back Pull Up 10 / 10 / 10

Push Up (20# vest) 25 / 15 / 15
Fan Bike 2 min x 3

C&P (135) 5 / 6 / 7 / 5
Seated Pushdown (230) 20 / 15 / 20 / 20

GHD Sit Up 20 / 20 / 20
KB 360 around head (35) 3 x 10 ea way
Shoulder Rok Swing 3 x 10 ea way

Wedge Squat (190) 8 / 8 / 8
Box Jump (30") 20 / 20 / 20
Bag Press / Slam (100) 5 / 5 / 5

45 Sec Hollow Hold
20 sec L sit hold
Box Jump (44") 5
 
5.15
5-6p

Push / Pull - Higher Reps/ quick pace

Bear Push up 10 / 10 / 12
Inverted Row 10 / 12 / 12
A2G Wedge Squat (140) 10 / 10 / 12

Pec Deck (190) 20 / 20 / 20
Wide Lat Pull (140) 10 / 12 / 12

BP (135) 10 (185) 7 (205) 5 (225) 5 ( 205) 7
Chin Up 7 / 7 / 7 / 7 / 7

DL (225) 10 (315) 10 (365) 10
Ring Dips 10 / 10 / 12

Alt DB BP (70) 7 / 7 / 7
KB Renegade Rows (70) 7 / 7 / 7
Straight Arm Pulldown (70) 10 / 10 / 8
 
5.16
5:15- 6:05 p

More conditioning

15 min Treadmill 3.2mph @ 6% incline w/ 20# vest

EMOM 15 min:
Bag Press / Overhead Hold 5 sec / Slam (100)
10 Push up

Standing Oblique Crunch (45) 3 x 15 ea side
Hanging Knee Tuck 3 x 20

Hang Clean (155) 7 / 8 / 10
DB Curl (35) 10 / 10 / 12

Seated Rear Delt Fly (90) 20 / 20 / 15+ 5
Pause Squat low bar (190) 10 / 10 / 12

45 sec dead hang
+ 5 min laps in pool

BW: 192 - still eating sensibly on the Alpha Dad Bod Stack. Bottles almost empty, total loss 0 lbs . Hot all the time, had to lower AC and freeze everyone to stay asleep. Whatever else is in the Night Burn must have a sleep effect, I do stay asleep longer without getting up to piss every 3 hours.
 
5.17
5-6:10p

Balance - core & weak points

15 min treadmill 3.5 mph @7% incline w/ 20# vest

Up/Downs (20# vest) 10 / 10 / 10
Dips (20# vest) 8 / 8 / 7

Push up to Box Jump (30") 10 / 10 / 10
A2G Wedge Squat (140) 10 / 10 / 10

OH Squat (Bar) 10 / 10 / 10
Overhead Band Pulls and shoulder holds (Black) 20 / 20 / 20

Bench Squat (230) 10 (320) 6 (370) 5
Handstand Push Up 5 / 5 / 5

Single KB DL (70) 3 x 10 ea side ----- these are done on outside of leg, not between. Oblique murder
Side Plank Crunches 3 x 12 ea side
Snatch (155) 2 / 2 / 2

+ 5 min pool - focus on full shoulder rotation and pulling
 
5.18
5:20-6:20 p

Pull Up on it.

15 min treadmill 3.5mph @8% incline w/ 20# vest

Pull Up (20#) 5 / 5 / 5 (BW) 5
Reverse Grip Para bars push up (20#) 20 / 15 / 15

Bench Squat (230) 10 / 12 / 15
Handstand Push up 5 / 5 / 3
Pull Up 5 / 5 / 5

For Time
10 KB Swing (90) + 30 sec high knees + 5 Pull up x 5 rounds [Total time 5m 28s]

BP (225) 5 / 5 (135 Reverse Grip) 10
Fat bar Tri Pushdown (70) 12 / 10 / 9
Pull Up 5 / 5 / 5

DB Pull Over (70) 10 / 10 / 10
GHD Raise 7 / 6 / 5
Hang Clean (155) 7 / 7 / 7
Pull Up 5 / 5 / 5
 
5.19 Friday (3) days overload
1:50 - 3:10p

Outside [temp 90] - Building heat acclimation , weights heavier , endurance suffers

Sled Push / Pull (200) 80ft x 6
GHD Situp 20 / 20 / 20

Bag Shoulder Carry (150) 40ft > to DB Snatch (85) 1 left / 1 right > Bring bag back x 4 round

Fan Bike 3 x 2 min
Shoulder Swing 3 x 10 ea

Bag Over Yoke (200) > 5 Chin up x 2

C&P (165) 7 (185) 5 / 5 / 3
Push Up to Box Jump (30" + 20# vest) 10 / 10 / 8


Ass kicked , was over heating , had to shut it down and chug some pedialyte. Loved it.
 
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5.20 Sat
Waterslide party

Rented 22ft water slide for family party. Stayed on it all day. 150 - 200 trips to top. 100 of them carrying kids up. Active rest day.


**************************************************************

5.21
5:30- 6:40p

Legs

Squat Jumps (+ 20#) 15 / 15 / 15
Hammer Pull Upp (+20#) 6 / 7 / 6

In Primal Squat - KB Front Raises (25) 15 / 15 / 15
Sandbag Bulgarian SS (50) 10 ea (100) 10 ea / 10 ea

OH Squat (65) 10 / 12 / 12
Pause Hack Squat (270) 12 / 12 (380) 10

Pause Wedge Squat (210) 10 / 10 (260) 7
Pause at top Pull Up 5 / 5 / 5

Bench Squat (320) 7 / 7
EZ bar curls (65) 15 / 13
KB ab circuit (Pullover and Get up ) [25] 10 / 10

C&P (185) 3 / 3 / 4 / 4 / 3 / 5
^^ hella energy left , trying to drain the tank.

+ 5 min laps in pool .
 
5.22
5:35-6:20p

Lat me bang bro

DL (185) 10 / 10 / 10
Double Box Jumps (30" x 30") 12 / 12 / 12

DL (225) 7 / 7 / 7
V-Grip Pulldown (140) 10 / 9 / 8

DL (315 ) 5 / 5 / 5
Band Pulldowns (Purple) 10 /12 / 10

DL (365) 3 / 3 / 3 Sumo Pull 1 - for shits n giggles to see how it felt. Stupid
Box Jump (40") 8 / 8 / 8

DL (405) 2 (425) 1 (445) 1
Chin Up 10 / 10
Negative Chin Up - (5) count decent - 5

15 Hanging Leg Raises
10 Oblique knee tucks
** More of dead hang with abs
 
5.23
5:45-6:30 p

Full Body Conditioning

Weighted Push up (50#bag) 10 / 10 / 10
Leg Press (490) 10 / 12 / 15

EMOM [10 min] 1 Log C&P (140) & 10 Up / Downs

EMOM [8 min] 4 BP (185)

Pec Deck (190) 12 / 15 / 15
OH Tri Ext (EZ bar 65) 10 / 12 / 10

Hang Clean (185) 3 / 3 / 3
GHD Situp 15 / 15 / 15

20 Hanging Leg Raise

+ 10 min pool
 
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