Goals & Gains Jungle Boogie

[Fahcough]

8.21
6:15-7:30 p

Base building for chest

4-1-4 Tempo Push ups 10 / 10 / 10
Pec Deck attempt (160) 6 ... nadda , wide flies still a no go . Lots of upper forearm anti rotation
Upside Down KB Press (25) 3 x 10 ea side

Cable Lat pull - dual handle ( 70) 15 (80) 20 (90) 15
Upside Down KB BP (25) 10 ea (35) 8 ea / 8 ea

Quake bar BP (45KB) 12 (45+ 25) 6 ... too much recoil (45+20) 10
Standing Cable Row (90) 5 (80) 10 / 15 / 20

BP - Racking at elbow tension (185) 6 / 5 / 5
Long Box Jump (24") 10 / 10 (40") 15 + 5 more

Box Jumps (40") 10 / 5 (44") 10 / 6 (48") 5
Turk Getup w/ Sandbag (100) 2

 

[Fahcough]

8.22
5:10-5:55p

Something fast, not much planning. Open house at school.

EMOM 21 min:
KB Swing (50) 20 left
KB Swing (50) 20 right
KB Halo (25) 20

15 min non stop- just keep going
KB Flow (50) rotate sides
DL > Row > Clean > Press > Lunge

** at 3 min mark, switched to 35 KB, the press was slowing everything down

Turk Get up w/ (100# ) sandbag 5 ea side [ these are bad ass, really digging the grind it takes to stabilize]

 

[Fahcough]

8.23
6:10-7:15p

KB / Core / Bags

KB Swing to Goblet Squat (50) 12 / 12 / 13
3-1-3 Tempo Push Ups 10 / 12 / 15

Crossbody KB Clean turn into lunge (35) .. these just felt stupid , did a few
KB Snatch to OH Squat (50) 3 x 7 ea arm
Quake Bar OHP (25KBs) 3 x 15

Bag to Shoulder and Squat (100) 3 x 3 ea side
Lay on Ground - Bag Pullover (50) 3 x 10

TGU w/ bag (100) 1 ea side x 2
(150) 1 right side - [RPE 9 - stoked able to get it] Failed left side, 1 more complete on right. Can't body shim that amount of weight with left arm yet.
Seated Tri Pushdown (230) 3 x 20

Side Plank Holding KB up (35) 30 sec right arm / 20 sec left arm ... started shaking
Handstand holds 2 min

+ 5 min swim

 

[Fahcough]

8.24 Product Testing : Adjustable Parallel Bars 37"-47"
6:10-7:15 p

Heavy top side work trying to test the sturdiness. Very fast pace, no resting

Body Holds 3 x 1 min
Knee Raises 15 / 14
Tuck Front Lever hold 15 s / 12s
Trap Dips 15 / 15 / 15
Leg Raises 10 / 10
Front Lever pull ups 9 / 7 .. pull ups still hurt
Dips 10 / 10 / 10
Tuck Lsit Hold 17s / 20s
L-sit Chin up 6 ... nope
Straight Bar Dips 9 / 10 / 10
Hand Walking on bars 20 / 20 / 20
L-sit Hold 8sec / 8s
L-sit Pull Ups dual bars 2 ... nope
Inverted Straight body hang 10 / 10
Lsit Swings 25 / 22 / 15 / 10
Inverted Row 10
Swinging Crunches 15 / 14

Bag Get up (150) 2
+ 5 min swim

Spoiler

Holy Cwap , not had a top side pump like that in a minute. Blood flow to everything above hips. Tris, middle back, & lats is still feeling it next morning. Could say am packing too much body weight, core holds are suffering , but I'll go with these stump legs are just a terrible counter balance and not willing to lean em up.

 

[Fahcough]

8.25
6:45-7:45p

Full body conditioning

KB Swing to Goblet squat to OHP (50) 3 x 15
Burpee Jump 3 x 10

Para Bars Hand Walking 3 x 50
RDL (185) 3 x 10 ... turned to straight leg DL, never feel this shit in hams

Bag on Shoulder L (100) to Bag on Shoulder R (100) to 3 Box Jump (40") x 5
A2G Squat (230) 5 x 5

Para Bars Swinging Leg Raises 20 / 25 / 25
Testing Hang Clean Threshold (155) 5 - good (175) 5 / 5 - this is max comfort. Have to laser focus on pull after thigh touch. Must get under bar and turn wrist, do not try and reverse curl the barbell with a lazy pull.

KB Clean & Press (50) 10 ea side
Handstand Holds x 2 min

+ 10 min solid laps swim

 

[Fahcough]

8.26
1-7:30p

It's a workout damn it!

Didn't touch any weights. Spent the day loading concrete, blocks, and post from lowes and then digging 100 sq ft area out of my compacted clay hill. Running the tiller then wheelbarrowing dirt to holes. Shut it down for supper.

 

[Fahcough]

8.27 Sun - 9 hours sleep
12-1:45p

Worked on clay foundation until it was too hot to shovel anymore.

4:40- 5:45p

Bags & Bells

Inverted Rows 3 x 12
KB Swing to Goblet Squat (50) 3 x 12

KB Snatch Squat (50) 3 x 5ea side
Quake Bar OHP (45KB) 8 (45+25KB) 1 ... lol, nope (45KB) 7 / 5

Bag on Shoulder & Squat (175) 4
KB Clean & 2 hand Press (50) 5 ea (70) 5 ea (90) 3 ea

Handstand Holds 3 x 1 min
Bag Pick up and hold (175) 6 x 10 sec

Clean and Attempted Press (155) 5 / 5 / 3 - felt good
Weighted box step ups (20") w/ 45 KBs 3 x 10

 

[Fahcough]

8.28
5:30-6:40p

Pulls

Inverted Rows 3 x15
5-1 Tempo / Slow decent & Explode Pushups 3 x 10

Para Bars Reverse Shrugs 20 / 20 / 25
Bag Pick up (100) 3 x 10

Seated Pullover (50) 3 x 15
Para Bars Swinging Leg Raise 25+10 / 20+15 / 20 -- re chalk and regrip

DL & Hold Squeeze 5 sec (225) 5 (315) 5 (365) 5
Cable Reverse Fly (10) 3 x 20

Bag on Shoulder (150) 5
Band Pulldown (purple) 50

 

[Fahcough]

8.28
5:55-6:50p

Bench ranges / Presses

1-5 Tempo Pushups 3 x 10
KB Swing (50) 3 x 30

Quake bar BP (45KB) 20 (45+25) 7 / 7 [kinetic recoil with 4 bells gets wild to stabilize]
Cable Front Raises (10) 10 / 15 / 15

BP Feeler (135) 10 (185) 6 - good (205) 3 - goodish
Box Jump (40") 8 / 8 (44") 8

Cable Fly (50) 20 (60) 15
Bag OHP (100) 6 / 5

KB Clean & Press (50) 10 ea side
Dual DB Snatch (40s) 5 -- shut it down, those burn the forearm still - different range of pull torque

+ 5 min swim

 

[Fahcough]

8.30 [You better not be in gym when I get there]
4:50 - 5:20p

Super fast blast. Her bday, have plans for 6. Got in & out, changed back into my work clothes like just got home.

EMOM 27 min
10 Weighted Push Up (45)
20 KB Swing (50)
2 Bag Over Shoulder (150)

Ender : 15 Bag Toss to 14ft ceiling (45)


Her: why are you so sweaty?

Spoiler

Body response babble. Tuned diet in better over weeks. Cut the junk, 40-50 grams protein for breakfast and cutting a bunch of carbs out. Lighter supper, more meat & veg without doing 2 and 3 servings. Then right before bed a 30gr casein protein shake.
Arms and back filled out, vascular response up the arms across shoulder. Supposed to be cutting down and body is trying to bulk on cleaner food.
BW : 193 last night . Those 5lbs matter starting to put calisthenics back in, holds and fast movements feel it. Workouts have been way faster pace and high reps. Keep on path, lets see if it is trying to correct course going forward

 

[Fahcough]

8.31
5:25-6:30p

Bags bells bitches business boxes

Upright Handwalk to pushup and back 3 x 10
Dual Band Pulldowns 3 x 20

KB Swing Press Goblet Squat (50) 3 x 10
Side Plank with DB Raise (15) 7 ea side / 10 ea

Box Jump from Seated position (40") 5 (44") 3 (48") 2
Bag Throw (45) 25
Bag On Shoulder then on 60" Box (150) 5
Reverse Shrugs on Bars 50
Bag Over Bar (100) & Bag over Bar (150) x 10


Gonna rerun this, phone kept ringing for work. Missed half the sets.

 

[Fahcough]

9.1 It's something damn it!
7:25-7:35p

Just me and small fry this weekend. Parents on vaca, woman at beach, I have no sitter. WhoTF wants to watch their own kids.

Pyramid Countdown 5rep, 4 rep, 3, 2, 1 for time.

Bag Slam and Burpee (50)
Bag Clean & Press (100)
Bag on 48" Box (175)

Time: 7min 40 sec

All could get in today.

 

[Fahcough]

9.2 Bags Breakdown
6:30-7:05 p

Test runs with handle strapped bag. (Ludus Imperium 50KG - filled to 115lb)

1/2 mile run chasing kid on supercharged Power Wheels been working on this morning
Burpee Jumps 25
Lay Down / Get up & Jump 25

Bag to Shoulder (115) 10 X - too much slack
Switch to (150) standard bag 5 / 4

Bag Clean & Front Squat (115) 6 / 5 / 1
Bag High Catch & Press 1 - 4 more fails - like pressing jello
Swinging Shoulder Rack (115) 5 / 5 / 5
Bag on Shoulder & Lunge (115) 5 ea / 5 ea

** Not a great workout, just messing around with kid running through gym


Bag opinions & self teachings

Gonna shoot for a quick and not long winded thought vomit. There are bunch of types of sandbags, not gonna try and remember them all.
Type A : the throwing - it was in picture. Pretty common sense one there. Lighter weight, good for reps and tossing around. Easy to maneuver.

Number B: The basic cylinder style (my fave) packed much tighter and although it's loose weight that you can squeeze, it doesn't shift as much.

Part C : Bag with handles: guessing this is supposed to be on the warm up weight range for best results. Maybe 40-80lbs and not 100+ . It is a slosh monster. Sand does not sit still, it's a liquid hour glass. Could be useful in some pick ups but not ideal for grinding movements that require set up.

C was a bitch to get the sand in also. The zipper is long way on bag and the stuffing bag has to be filled from the top side. So you can't pour it in. You have to fill the inside bag, then try and shove it in a horizontal opening 1/2 it's size.

The movements to lift the cylinder are not the same that works on the handles. There is so much slack once the sand spreads that the weight moves in 5 different ways. Cylinder is a constant from ground to lap to chest squeeze to shoulder walk up. The loose bag just eats your hand and falls out of place.

Swing shouldering is the sumo of DLs. It's easier, you can get more momentum in it. Grab handles so the weight is in top/bottom then 1 hip swing and it's on your shoulder.
Pressing gonna have to stay with the solid bag, moving an object that flows would not comply.

Not a bad purchase. It feels durable and well stitched. Just used it in the wrong ways and need to find it's niche. It is not a heavy work tool. It's gonna be a conditioning one, rows, reps, pick up from new angles, ground roll overs, etc

 

[Fahcough]

9.3
6:40-7:45p

Audible called. So what I wrote out and planned on doing changed at last minute.

Ended up chasing 4 wheeler w/ 50# bag for 5 laps around house.

Racing the 4 wheeler. Shoulder a bag (150) run 50ft . Do 2 over the shoulders. Shoulder it again and run back 50ft. x 5 rounds
Pretty sure lost all 5 .

Then a bunch of KB Snatches (50) & Swinging Shoulder rack & bag slam (115) ... between 15-20

 

[Fahcough]

9.4
4:20-5:20 p

5 min warm up - AMRAP
15 push up > 10 KB Swing (50) > 5 Box Jump (40")

Bag Row (115) 12 / 12 / 15
OHP (95) 7 / 7 / 10

Bag Deficit DL (115) 10 / 9 Flat ground DL 15
Dual KB Clean (45s) 5 / 5 / 5 (+ Press) 5 / 5 / 5

Hang Clean (135) 7 (155) 5 (175) 3
Quake Bar Good Morning (45 KB) 5 - feels stupid , racked it
Quake BP (45s) 10 / 10 / 10

Bag Pull over & Press (100) 5 / 5/ 5
Turk Get Up w/ Bag (115) 1 and multiple fails being pinned to ground by loose sand

+ 5 min swim

 

[ROcknrollracing]

Are you following any program or just doing what you feel like ona given day like CrossFit?

 

[Fahcough]

Are you following any program or just doing what you feel like ona given day like CrossFit?

On the way home from work is usually when my head starts putting a list together. It looks like blended bullshit, but there is always a purpose.

Warm up, then slow increase in weight, then I either shift focus depending if it's endurance, power, explosive, mobility, etc based. Some isolation mixed in if I feel an area is lacking. Heavy on the core strength.
I'm an athlete at heart and love to use all movement possible for any situation. That's why it's a grab bag of calisthenics, strong man, plyo, oly , burst cardio ... master of none, familiar with all.

Mostly to lose trying to outrun power wheels.

 

[Fahcough]

9.5 Tues
3:15-4p

Sandbag Circuits

Burpee Jumps 15
KB Swing & Press (70) 15

Circuit #1: x 6 rounds
Bag Over Shoulder (150) > On Shoulder (175) > Bar C&P (155) > Over Bar (200)
[Still can't Log Clean to Press, tried. Same limitation as pull ups]

Circuit #2 : 4 rounds
Bar Jump (32") > Bag Press (100) > Bar Jump (32") > DB Snatch (85) > Bag Squat & Carry (220)

Also had to pick all that up after. Another set.

+5 hours finishing dirt work and bricks

 

[Fahcough]

9.6
6:15-7:10p

Get Winded, then lift.

Triple Jump (32" x 32" x 40"box) 3 x 8
Inverted Row 3 x 10

KB Swing to Goblet Squat (50) 10 / 10 (70) 10
Quake TuT BP (45KB) 10 (45+25KB) 5 / 6

Double Jump 32" x 32" to Bag on Shoulder left & right (175) x 3
1 min rest between set

Para Bars Swinging Leg Raise 3 x 15
Squat (230) 5 (280) 5 / 5

Dual KB Clean & Press (45s) 6 / 7 / 6
Para bar Dips 12 / 12 / 10

+ 5 min swim
gravity pulls way harder when you're sucking air.
2.5 hrs later, HR back down to 48bpm. CNS not shook lol

 

[Fahcough]

9.7
11:45-1:15p

Pulls - off work, had couple hours to burn

Dual Band Pulldown (Purple) 15 / 12
Triple Jump (32" x 32" x 40") 8 / 4

Leanback Pull up 10 / 10
Para Bars L-sit Pike 10 / 15

Quake bar Bent Row (45+25KB) 10 / 10
Inverted Row W/ Vest 10 / 10

Lu Raises (10) 10 / 10
Lsit Pull Up 8 / 8
T Bar Row (115) 10 / 10

DL (225) 5 (315) 5 (405) 5 Singles

Trapbar DL (320) 5 (410) 5 (500) Double then 3 singles