Goals & Gains Jungle Boogie

5.24
5:30-6:20p

Traps n shit

8 min : Carry bag (150) 25ft , drop and do 5 Up / Downs , repeat for time

Sotts Press (Technique 35# bar) 10 ugly / 10 ugly / 10 to chest - -physically can not do these, back entirely too tight
DB Shrugs (70) 12 / 12 / 15

Seated DB Press (55) 10 / 10 / 8
Bar Shrug (235) 12 / 12 / 12

OHP (140) 5 / 5 / 5
Pull Up 5 / 5 / 7

1 Arm KB DL (70) 10 ea x 2 (90) 10 ea
Para Bars Handstand Push Up 2 / 4 / 3
Snatch Grip Shrug (185) 10 / 10 / 10

20 Ab Roll out
+ 10 laps pool
 
5.25
5:30-6:40p

Embrace the Suck - Grindhouse style, see how deep you have to dig to explode out.

C&P (135) 7 (155) 7 (185) 5
Plate Halos (25) 10 ea way (45) 10 ea / 10 ea

BP (185) 10 (235) 5 / 5
Bag on 44" Box (200) 5 / 5 / 5

EMOM - 20 min
Odd: 5 Squat (230)
Even: Bag on Shoulder (175) 1 Left & 1 Right
[Shit got real about 12 min in, squat was fine RPE 5 . Bag started getting heavy with 30 sec breathers]

Single DB - Floor touch > Curl > Press (35) 3 x 7 ea side
Bag on 44" Box (250) 3 Fail - couldn't get out of lap (200# on 48" Box) 2 / 2 / 2

Dual KB High Knees 3 x 1 min
Bag Over Shoulder (150) 3 x 2 ea side

5 Tempo Pull Ups

+ 10 laps pool
 
5.26
5:50-7:05p

Cool down day , arm reps

Treadmill 28 min 3.5mph @ 8% incline

Pull Up 10 / Chin Up 8 / Ring Pull Up 5
Close Grip Push up 25 / 20 / Bear Push up 10

Hanging Knee Raises 25 / 25 / 25
Calf Raises (230) 20 / 25 / 20

EZ bar curls (65) 15 / 12 / 10
Seated Pushdown (230) 20 / 17 / 18

OH Tri Ext (EZ bar 65) 15 / 15 / 15
DB Curls (40) 10 / 10 / 10

Reverse Grip BP (135) 12 / 12 / 9
Tempo Cable Curls w/ bar (40) 10 / 10 / 7
 
5.27 Sat
2-3:10 p

Outside Prepping for Murph

Slow GHD Situp 15 / 15 / 15
Uneven KB walks (45s) 3 x 100ft ea side

Bar Lunges (140) 3 x 50ft
Bag Press & Slam (100) 5 / 5 / 5

OHP (140) 3 / 3 / 3
Bag on Shoulder - No ground touch (100) 3 x 3 ea side

Yoke Carry (390) 50ft > Go get bag (150) and throw over yoke > Bring both back x 3 round

L-Sit Chin Up 10 / 10 / 10
Take bands, suspend DBs & hold them out at side (10s) 3 x 30 sec

Hand stand holds 2 x 30 sec
Push up to Box Jump (40") 6 / 4

+ 1 mile run in 20# Vest @ 8m 50s time --- Monday is gonna suck
 
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5.28
2:35-3:45p

Full Body Conditioning - medium effort - nothing intense so didn't get sore for tomorrow.

BP from Deadstop (185) 10 (205) 7 (225) 5
Axle Bar Calf Raise (140) 15 / 15 / 15 after each rack BW raises 30 / 30 / 30

Weighted Pull up (+35) 5 / 5 / 5
Wall mount calf Raises (90) 5 x 12

Bench Squat (320) 7 (370) 5 (410) 4
Pec Deck (190) 20 / 20 / 20

Trap Bar Shrug (160) 15 / 15 / 20
DB Curl & Hold 3 count (25) 10 / 9 / 8

Bar Pull over & Press (Axle 105) 7 / 5 / 5
Tri Pushdown w/ Rope (50) 10 / 10 / 10

C&P (185) 2 / 2 / 2
 
5.30
1:10-2:20p

Remember the Forgotten - Cleaned the gym, made routine using the dusty shit hidden in corners.

Reverse Hyper (100) 15 / 15 / 15
Fan Bike 3 x 1 min

Bent Row w/ REP open trap bar (150) 3 x 10
OHP w/ Bosu Surge (60lb water) 3 x 10
Push Up to Box Jump (30") 3 x 10

Titan MG Wide BP (185) 10 / 10 /(205) 10
Single KB DL (90) 3 x 10 ea side

Titan MG OHP (135) 5 / 5 / 5
Squat Jump to Box Jump (30") 10 (40") 10 / 10

REP Trap RDL & Shrug (150) 3 x 10
Plank roll out on Yoga Ball 3 x 1 min

+ 10 min swim
 
5.31
10-12 p

1 Mile Bag Carry

Treadmill 32 min 3.5mph @ 8% incline. ( Had 2 weeks of Battlebots to catch up)

OH Slosh Pipe Marching (60#) 30 / 30 / 30
1-3-1 Tempo Pull ups 5 / 5 / 5 Take a break from pull ups - left elbow is starting it's period

KB Windmills (20) 3 x 10 ea side
KB Swing , Press & Hold 3 sec (70) 3 x 10

2" Wedge Squat (140) 3 x 15
Wide Lat Pull - Slow (110) 3 x 15

1 Mile Carry 100 Bag - you drop bag, you don't move until carrying. Time 18 m 30s ******

5 min break

DB Snatch (50) 2 x 7 ea side
Hand stand push up 2 x 3
Bench Leg Raises 2 x 15

[Sometimes like to push the limit and challenge self, that carry was stupid. Wanted to quit 600ft in. There is no way to comfortably hold a bag longer than 30-45 seconds. If on shoulders, your cuff starts feeling it and trying to roll forward. Tried to balance on traps but you have to walk hunched over. Tried to chest carry but grip wouldn't last a minute. Yea it got done but fuck that one. Physical limitations were more annoying than the carry challenge... I guess that's the mental point. Once I took that breather, body had enough. Time to eat. ]
 
Poon Goon said:
<30>
Click to expand...
If enough Alpha Brain was consumed, would have known not to do this dumb shit.

*In not complaining news, the middle of my back has new soreness. Not pain, like when you hit muscles that haven't been touched in a while. That is from front carry, squeezing the piss out of the bag until arms would fail.
 
6-1
12:15-1:20

Ease up day - weighted movements but nothing heavy - stretching

Thoracic Stretch on Box 3 x 1 min
Shoulder Rok Swing 3 x 15 ea way

KB Halos (35) 3 x 10 ea way
Hang Snatch and hold 10 seconds (95) 3 x 5

Back Ext 10 / 15 / 15 / 15
Lying Leg Raise on Bench 3 x 15

Belt Squat (270) 15 / 15 (360) 10 (180) 50
Thruster (95) 12 / 12 / 10

Double Box Jump (30" x 30") & 10 push up x 2
Handstand holds 2 x 1 min
Wide MG BP (225) 10 / 8
 
6.2 Fri
12:10-1:20 p

Conditioning

Kneeling KB Shovels (25) 10 ea / 15 ea / 15 ea
Inverted Rows on Rings 10 / 15 / 15

Reverse Hyper (100) 12 / 15 / 15
Pec Deck (190) 20 / 20 / 20

10 sec of High Knees to 10 Pushup x 7 (until pushup failure)

C&P (135) 7 (185) 3 (205) 2
Cable Reverse Fly (10) 20 / 20 / 20

DB Flow - Ground, curl, press (40) 10 / 10 / 10
GHD Raise 7 / 7 / 7

1 Mile run + 20# Vest @ 8m30s

+ 10 min cool down swimming
 
6.3
4-5:10 p

Some burst cardio & some compound moves

Fan Bike 3 x 1 min
Box Hop over & Burpee (20") 3 x 10

6 lb Jump Rope 3 x 30 sec
Hack Squat (270) 10 (390) 8 / 8

Dual Rope Climbs 14' x 3
Squat (230) 8 (320) 5 (370) 2

Box Jump (40") 3 x 10
Log C&P (140) 4 / 5 (160) 5

Dips 10 / 10 / 8
EZ Curls (65) 3 x 12

Box Squats (320) 10 (410) 5 (460) 3
Parallette bars L-sit Holds 3 x 30 sec

1 min dead hang
5 min swim
 
6.4 Sunday
1:45-3:25p

Strongman style - Boy is back from senior trip. Just having fun making him sweat after 10 days of beach.

Inverted Rope Rows 3 x 15
Decline Pushup on Para bars 4 x 15

Seated 1 Arm DB Press (30) 3 x 10 ea
Dual Rope Pull Ups 7 / 8 / 10

Trap bar Shrug (150) 3x 15
Band Pulldowns (purple) 3 x bunch

DL Pulls on wagon wheels (225) 12 (315) 10 / 10
Bag Over Yoke (175) 2 / 2/ 2

Log C&P (160) 2 (140) 4 / 4
Bag on Shoulder (175) 2 / 2/ 2

Box Jump (44") 10 / 10 / 8

+ lots of swimming
 
6.5 Sherdog Day
5:15-6:30p

E-Maxx Earthquake bar test runs - High rep Chest work

Push up & Jump 3 x 15
OH KB Marching (45s) 3 x 40 pace

Quake BP -1st attempt (45 KBs) 12 horrendous & hilarious spastic reps / 10 / 10
Cable Low/ Hi Row (15) 10 / 12 / 12

Quake BP - try adding weight (45KBs + 25 KBs) 10 bar slamming into rack , stopping to laugh reps / 10 / 9
DB Floor Fly (40) 12 / 12 / 15

Yukon Bar BP Deep (190) 10 / 10 / 7+3
Pec Deck (190) 3 x 20

Quake OH Press (25KBs) 20 (25KB + 20KB) 6 / 5
Pushup from Elbows 12 / 10 / 10

Quake hold in front rack (25+20) 45 sec
+ 5 min pool laps

1st Impressions review: This bamboo flex bar is right up my wheelhouse in training tools. It is so stabilizer and core dependent. Have not had that many laughs in a gym setting in a long while. Usually tough to do shit is a painful learning curve. This was straight up comedy hour trying to hold the bar steady. You can cheat -reset by pausing on chest and letting the weight quit bouncing but where's the fun in killing the challenge. Just holding it in unrack bench position becomes a hellacious task after a few seconds. Once the weights start swinging, it's all over. Not had a pump in chest like that in a many of sessions.
-- The overhead work was a bit easier in start up. You can control it much better while standing but you can't push press because the weight will come back down and pull the bar with it. Core stability was getting it's primary work in trying to stand still. Doing front squats is going to be a good challenge. All the abs and obliques were in full tension to stay upright enough to do a couple squats. This bar will have much more versatility than just a few bench warm ups and overhead shoulder rehab. It's on the $$ side for a wooden stick but it's one of the specialty tools that if you use it, you're gonna get your moneys worth. My obliques are still tight 4 hours later.
 
6.6
6:20-7:20p

Pulls

RDL (185) 3 x 10
Straight Arm Pulldown (50) 15 (60) 12 / 12

DB Bent Row / Curl / Press (40) 3 x 10
Bench Lying Leg Raises 3 x 15

Bent Row Quake Bar (45 KBs) 3 x 12
OHP Quake (45KBs) 3 x 5

Pause at Knee DL (225) 10
TnG DL (315) 7 (405) 3
Seated Tri Pushdowns (230) 3x 20

Trapbar DL (330) 3 x 5
Quake Bar Curls (25KBs) 3 x 10

Band Pull apart (black) 20

+ 5 min swim
 
6.7
5:40-6:40p

Legs high rep & bags

Hack Squat (270) 12 / 12 / 12
Bag Press & Slam (50) 10 /10 / 10

Wedge Squat (190) 15 / 20 / 15
Bag on Shoulder (150) 20ft carry and re shoulder 6 / 8 / 6

Bag on 48" Box (175) 3 / 3 / 3
Quake Bar Front Squat (45KB + 25KB) 5 / 5 / 5 <---- core massacre

OH Quake Bar March (25 KBs) 3 x 1 min
Squat (230) 7 / 7 (280) 7

Bag on 44" Box (220) 2 / 2
Leg Press (380) 20 / 15

1lb Speed Rope 3 x 100 rep
Handstand Push up 7 / 7 / 7

+ 5 min swim
 
6.8 Day of the Doggo
4:40-5:30

Had to go fast and pick up a new bribe puppy . Distract em so they don't notice the new stuff showing up in gym.

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

EMOM 20 min.
Odd: 1 Axle Bar Power Clean (170) & 5 Shrug [a real clean, not that stupid shit resting it on your fat gut and squirming under it]
Even: 5 BP (185)


Been hours of protector bitch guarding me from the puppy attacking
OQVUJcI.jpg
 
6.9 Forced rest. Cheer camp show off night 5-8pm, couldn't find a 30 min window.

6.10
2:45-4:05 p

Press & Traps .. Outside session

Quake Bar OHP (45KB) 4 x 7
Trapbar Carry (270) 4 x 100ft

Incline Pause BP (185) 3x 5
Trap Shrug (270) 3 x 10

Quake Bar Front Squats (45KB +25KB) 3 x 5
OH Bag Carry (100) 6 x 50ft

Power Clean (155) 5 ( 185) 5 (205) 5
OH Tri Ext (Purple Band) 3 x 15

Snatch Grip RDL (205) 3 x 10
Shoulder Rok Swings 10 ea / 10 ea / 15 ea

Handstand Push Up 4 / 6 / 6
DB Curls (40) 3 x 15
 
6.11
11:45-1:10p

Bunch of random - catching sun rays

Uneven DB Carry (45) 4 x 100 ft ea side
Hammer Pull up 10 / 10 / 10 / 9

Bag Slam & Burpee (50) 10 / 10 / 10
Reverse Hyper (100) 15 / 15 / 15

Bag on Shoulder (175) 3 x 2 ea side
Lat Pull V- Grip (140) 10 / 10 / 8

Bag over 56" Bar (175) 3 x 3
Quake bar BP (70KB) 1 ... not ready for it, almost drop bar on face (45KB) 10 / 12 / 12

C&P (155) 3 x 3
Quake bar JM Press (45KB) 6 ... too shaky, feared for teeth (25KB) 15 / 15 / 20

Toes to Rings 10
Bench lying leg raise 15
+ 10 min swim

8:20p
After supper - Treadmill 10 min 3mph @ 10% incline
 
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