Goals & Gains Jungle Boogie

[Fahcough]

9.8
5:40-6:40p

Intensity : speed + core

Pushup to Box Jump (30") 3 x 10
KB Swing to Lunge (50) 10 - these are slow and feel stupid
Switch to KB Swing & Press (50) 3 x 15

KB Snatch (50) 7ea / 7 ea (70) 7ea
Bag to Shoulder (115) 3 x 2ea side

For Time: 8 Power Clean & 10 Burpee Over Box (20") x 3 rounds = 5 min 7 sec
1 min controlled breathing HR 108bpm
2nd min controlled breathing HR 95 bpm
-- not great, but able to go again

Quake Bar OH Hold (45s) 3 x 1 min
Para Bars Swinging Pike 3 x 15
Testing Snatch Ability / Range (95) 3 x 5 - no issue

Turk Get Up w/ Bag (100) 5 ea side

3 min Handstand holds
5 min swim

** Still have mental block with left side snatch, KB was a relief . Thought it was gonna give and come down. Bell and bar held up today. Can pull 500 , can't log clean 140, can't do cross holds on rings, and pull-ups are still a bitch. Thoroughly confused.

 

[Fahcough]

9.9 Sat
5:10-6:10p

Tri Carries

Scapula pull ups 3 x 25
KB Windmills (25) 3 x 5 ea side

OH Bag Carry (100) 3 x 100ft
JM Press (Axle 95) 3 x 12

Shoulder Carry (150) 3 x 100ft ea side
Dual KB C&P (45s) 3 x 5

Front Carry (175) 3 x 100ft
Tri Pushdown (50) 3 x 20

Behind Back Shrugs (225) 4 x 12
Box Jump (40") 4 (44") 4 (48") 5 (50") 2 fails - mentally bailed out

5 min backflip practice

 

[Fahcough]

9.10 Sun- 9 hours sleep
3:50-5:20p

Stretching mobility - weighted

Thoracic Stretch on bars 3 x 30 sec
Lu Raises (10) 12 / 12 / 12 (15) 10

Attempted Pull up - nodda. Still can't get past 90 degrees on elbow without increasing pain.
Toes to Rings 15 / 20 / 20
Cable Front Raises (15) 12 / 15 / 15 / 10

Hang Snatch (95) 7 / 8 / 10 (135) 5
Pause Squat (190) 10 (230) 5 (280) 5

Dual KB Cleans (45s) 12 / 12 / 12
Hack squat (270) 10 (380) 8 / 10

Power Clean (155) 5 (215) fail at chest, pain shot down arm , stupid increase in weight (185) 5 - no pain
Quake bar OHP & Squat (25KB) 5 / 5

Toes to Ring & Backflip 20

 

[Fahcough]

9.11
7:15-7:45p

Something really quick, too much going on after work.

EMOM 30 min:
5 Toes to Rings & Butterfly pullups
Bag on Shoulder (150) 1 Left 1 Right
KB Snatch (50) 5 Left 5 Right

 

[Fahcough]

9.12
5:35-6:30p

Hot Chest Express

Decline Pushup on bars 3 x 15
KB Swing & Press (70) 3 x 10

Long Pause BP (185) 3 x 5
Sandbag Chest Press (150) 10 / 8 / 10

Incline DB Press (65) 8 / 8 / 10 / 10 / 12
Seated Cable Row - Dual Handles (90) 10 / 10 / 12 / 12 / 15

Quake Bar BP (45+25 KB) 5 / 5 / 5
Weight Push Up (50) 5 / 5 / 5

Cable Lo / Hi Row (20) 15 / 15 / 15
Handstand Push up 1 - shoulders spent
Switch to Toes to Bar 10 / 10 / 10

+ 5 min swim

 

[Fahcough]

9.13
5:30-6:45p

KB quickies & Pulls

AMRAP 10 min
(50 KB) 10 Swing > 10 Goblet Squat > 10 Snatch

P. Clean & Squat (135) 8 (155) 5 (175) 5 (195) 4 <-- that's limit before I start force curling the pull. Can feel it.

AMRAP 10 min
(Dual 45KB) 10 Cleans > 10 Gorilla Row > 10 swings xxxx stopped at 2 min, super heavy on bicep
Switch to 25 KBs - xxxx stopped at 3 minutes, too much curling

DL (315) 7 (385 + 10 second hold) 8 singles

Para Bars Hand Walking + Dips 3 x 1 min
Bag Over Bar (100) 10 / 10 / 10
Toes to Rings 12 / 12 / 15

+ 3 min para bar swings, holds, and upside rows

 

[Fahcough]

9.14
5:45-6:50p

Bags, Bars, & Bells

KB Swing (50) 3 x 10 ea arm
Bars Inverted Row 3 x 12

KB Swing to Goblet Squat to Press (70) 10 / 10 / 8+2
Bars Swinging Leg Raises 3 x 20

Bag on Shoulder (100) 2 x 5 ea side
Bars Planche Plank - Feet elevated 2 x 1 min

Bag Press (100) 8
Bars Tri Push off 2 x 15

Bag Slam (115) to Bag on Shoulder (175) to Bag over shoulder (150) to Bag on 50" Box (200) x 3 rounds

Bag Incline BP (150) 5 / 5 / 5 (175) 5 / 5 / 5

+ 5 min swim

 

[Fahcough]

9.15
6-7p

Deload Stretching - back & hips

Toes to Rings 12 / 15 / 18
Lay Down - Get Up & Jump 3 x 15

Full Range Controlled OHP (95) 10 / 10 / 10
KB Windmills (35) 3 x 5 ea side

Asian Squat Hold & KB Front Raises from hold (20) 3 x 10
Box Jump (40") 10 (44") 10 (48") 2 & 2 Fails

Side Plank Crunches 3 x 15 ea side
TuT Multi Grip BP (225) 2 - nope , nasty elbow tension at 90 degree (185) 5 / 5 / 5
KB Snatch & Squat (50) 3 x 5 ea side

Handstand holds 2 x 2 min
Hang Snatch (95) 5 (115) 5

+ 5 min steady treading water for shoulder endurance

 

[Fahcough]

9.16
5-6:10p

Be quiet and go outside - kid sleeping. Had to not slam weights in gym. Traps & Tris

GHD Situp 3 x 10
Para Bars Free Swinging 3 x 1 min
Trapbar Shrugs (160) 12 / 15 / 20

Para Bars Reverse Shrugs 3 x 20
DL & Hang Clean (135) 5 / 5 Add Press 8 more

DB Snatch (85) 3 x 3 ea side
Trapbar Carry (270) 50ft x 6

Dual KB Clean & Press (45s) 7 / 10 / 10
Cable Tri Ext - From behind back over head (40) 10 (30) 15 / 13

Trapbar DL (360) 5 / 5 / 5
Shoulder Rok Swings 3 x 15 ea way
Bag Over Bar (175) 2 / 2 / 3

 

[Fahcough]

9.17
3-4p

Leg Circuit - entire outdoor run - got hot

6 Rounds:
50ft Sled March w/ Belt (275)
50ft Sled Pull back w/ Belt (275)
5 Sumo wide stance squat pulls (225) 4 rounds (345) 5 & 6 round
3 Weighted Hops (45 bag) 4 rounds (115 bag) 5 & 6 round
2 High Jump (32" x 32")
5 Front Zombie Squat (175)
5 Weighted Box Jumps (35KB)

Finisher 1 Round:
100ft Lunges
15 Bag Squats (175)

 

[Fahcough]

9.18
5:45-6:35p

Cardio / Conditioning Shoulder Lubing

EMOM 5 min : 20 Push ups
Min1 : 40s left
Min2: 40s left
Min3: 30s left
Min4: 20s
Min5 13s
-- Burnout Set - Failed @ 25

Triple Jump (32" x 32" x 40") 5 / 5 / 5
KB Swing & Press (50) 15 / 15 (70) 15

Reverse Palm Plank 3 x 1 min
KB Clean (50) 3 x 10 ea side

Skull Crusher (Axle 85) 12
Turned into JM Presses 15 / 15
Para Bars Free Swinging 3 x 1 min

Practicing Push Jerk Planting - low weight (170) 5 / 5
Handstand holds 2 x1 min
Backflip Dismounting From Rings 5 / 10 (shoulder RoM)

+ 5 min Swim


Yesterdays FkARound

 

[Fahcough]

9.19
5:30-6:35p

Row Row your back

Box Jump - start with both hands on box (40") 10 / 5 (44") 5 / 10
Straight Arm Pulldowns (70) 10 / 10 / 13

Inverted Row on Bars 10 / 10 / 12
Single DB Row (100) 3 x 10ea side ***

Wide Lat Pulldown (160) 4 **** (140) 5 / 10 / 10
Quick fire Band Pulldowns (purple ) 3 x 25

Cable Rope Row from low mount (90) 12 / 12 / 10
V Grip Pulldowns (140) 10 / 7 (115) 10

DL (225) 5 (315) 5 (365) 2 (405) 1

EMOM 6 min
Ski Erg 1 min
10 Toes to Ring
----- Made it 2 min and called it, am whipped. Had nothing left.

*** Pulls are still an issue after elbow hits 90 degrees, awkward pressure in bicep like there is no power in the muscle. Its weird, it starts shaking like theres no fibers to pull anymore. Had to back off weight on lat pulls. The rows I just went more upright and rowed further back towards hips instead of ribs. Less bend, more lat and less bicep pull.
-- and had minimal carbs today, felt it big time. They are my fire fuel. Was on fumes in gym.

BW:187ish

 

[Fahcough]

9.20 Wed
5:50-6:40p

Hip Mobility and some throwback bullshit

Swinging Leg Raise on Bars 3 x 20
Deep Squat & Pause then Power jump 3 x 12

Wrecking Ball Work - Flying Knees 7 ea lead leg / 7 ea back leg / 3 ea lead / 3 ea back
Push up 25 / 25 / 15 + 5 + 5

Round House - 5ft Range 3 x 8 ortho & southpaw
KB Windmills (35KB) 3 x 5 ea side

KB Snatch & Lunge (50) - 5 min nonstop. You can rest legs but KB must be overhead

Hands on Box Jump (44") 3 x 10
Curtsy Lunges 3 x 20 #homo

C&P (155) 15

+ 5 min swim

 

[Fahcough]

9.21
5:50-7p

Que the Jump song

5 Pushup x 15 rounds

Squat & Box Jump (30") 3 x 10
Jump Over Box and return backwards (24") 3 x 10

Seated Box Jump (40") 10 / 8 / 6
Double Jump 32" x 40" Box > 6 / 8

Double Box Jump over 24" x 24" > 2 x 10
Hand on Box Jump (40") 2 x 10

Side by Side Box Jumps (30" towers) 2 x 10
Long Box Jump (20" from 6ft) 10 / 8

Push up to Box Jump (40") 10 / 5
2 Step Box Jump (48") 8

got swamp ass from that .

 

[Fahcough]

9.22
5:55-6:55p

Chest / Tri

Push Up 5 x 15
GHD Situp 5 x 15

Quake Bar BP (45KB) 15 (45+ 25KB) 7 / 7
KB Swings (70) 3 x 15

Constant tension slow BP (185) 3 x 5
GHD Raise - Shiiiiittt, inner thighs are way too tight after yesterday
Hollow Swings on Pull up bar 4 x 15

Incline DB (60) 10 / 15 / 10
Tri Pushdowns - Rope (40) 15 / 15 / 17

Seated Tri Pushdown (230) 10 / 10
Tri Pushdown - Dual Handles (40) 13 / 18
Para Bars Swinging - Straight Leg Raise 2 x 20

 

[Fahcough]

9.23 Sat
12:45 - 1:35? p

Cardio / Conditioning

45 min AMRAP:
10 Burpee & Jump
1 Lap Around House w/ Bag on Shoulder (115) 300-350ft
Bag on Shoulder (100) 1 Left & 1 Right
10 Swinging Leg Raise on Para Bars

Lap Times:
42:04
39:08
36:20
33:20
30:20
27:30
24:30 <-- slowing down, movement labored
21:20
18:25
15:15
12:05 <-- started raining
8:50
5:50
2:10 <-- hit a fking exhaustion wall, held plank for rest of timer

+ 10 min swim

 

[Fahcough]

9.24 Sun
12:45-2 p

Traps & Carry

Para Bars Pike Swing > 10 / 10 / 10
Lu Raises (10) 10 / 10

OH Bag Lunges (100) 25ft x 2
Bag Swing (115) 10 / 10 / 10

Trap Bar Carry (320) 50ft x 4
Dual KB - DL & Shrug (70) 10 / 10 / 10

DB Snatch (100) 2 ea / 3 right arm & 1 left --- lost focus & form
Band Pull Apart (red) 10 / 10 / 10

OH Bar Shrug (135) 10 / 10 / 10
Snatch Grip Shrugs (225) 10 / 8

Bag Clean & Press (150) 10 singles [30 sec rest each]

 

[Fahcough]

9.25
5-6p

Cardio - Cooldown . Deload from the heavy lifting

30 min Treadmill 3.5 mph @ 6 increase 12% inclines

EMOM 15 min:
1) 20 KB Swings (70)
2) 15 TuT push ups
3) 5 Clean & Press (135)

EMOM 6 min:
1) 30 sec Para Bar swinging
2) 45 sec Inverted Ring Shrugs (upside down)

+ 10 min swim - water temp dropping

 

[Fahcough]

9.26
6:30-7:25p

Shoulder Mobility

Para Bars Swinging 3 x 1 min
Ladder Pull ups 3 x 3 [ these feel ok, as they are burst pulls at 1/2 rep range, elbow doesn't bend much]
Band Front Raises (Black) 3 x 10

Lu Raises (10) 3 x 15
Shoulder Rok Swings 3 x 15 ea

Dual KB Swing & Press (25s) 3 x 15
Rings Inverted Shrugs (Upside down) 3 x 10

Hang Snatch (95) 5 (115) 5 / 5
GHD Sit up 3 x 15

Bag C&P (115) 4 / 4 / 4
KB Snatch (50) 3 x 5 ea side

Hanging Leg Raise on Rings 10
Hollow Body Swing on Pull Bar 10

+ 5 min swim - fast water treading and butterfly pulls

 

[Fahcough]

9.27
5-6:15p

Quick Burst + Core movement

20 min Treadmill 3.5mph @ 8% incline

EMOM 15 min:
1) 15 explosive push up - slow decent
2) 15 Dual KB Swings (45s)
3) 5 Sandbag C&P (100)

EMOM 10min:
1) 1 Sandbag C&P (150)
2) 40 sec of Around the world (35KB)

Power Clean (155) 5 (175) 5 (195) 5
Para Bars Leg Raises 15 / 15 / 20

5 min Ring work - Pulls / Dead hang / Flip rotations / inverted hanging Rows

5 min swim

Spoiler

Update marker. Body feels great, very responsive, loosening up, mobility increasing, cardio improving. This curve to adding back gymnastics & calisthenics is paying it's new stressor gains. Am no fool, I know this temp newbie of shock therapy is going to have quick payback then plateau. Going to ride the train a bit longer. Outside of the 3 month lingering left arm having noticeably less pulling power once elbow is bent, have no nagging issues. Absolute strength seems to be improving, the weights I do stick with are moving faster and more reps. Although the top numbers may be dropping. DL felt heavier at 4 plate, have not loaded squats in a while and have no emotional attachment to bench. Petered off of trying to chase numbers, 100% of the time ended in injury and set backs. Am doing slower increases and more core induced work that is moving with weight instead of stationary up/downs. Feel better in 180s with fluidity than +/- 200lb being stronger & heavier.