Goals & Gains Jungle Boogie

9.28
6-7p

Pulls, Press, Stability

Push up to Box Jump Over (24") 3 x 10
V-Grip Pull down (115) 3 x 10

Attempted Dual Rope Climbs 5 - grip was taxed, couldn't make it up again
Switch to Dual Rope 1/2 rep pull ups 10 / 9
OHP (95) 10 / 10

Seated Bag Press from Floor (100) 3 / 5 / 5 / 4

Dual KB C&P (35s) 10 (45s) 10
Single KB Swing (70) 10 ea side
Seated Cable Row - Dual Handles (90) 10 / 10

Bag DL then C&P (115) 5 / 3
Para Bars Pike Swing from dead stop 10 / 10 /15

TNG DLs (315) 5 / 10 / 10
 
9.29
5:45-6:50p

Traps & Swings

Handstand Push up (wall) 8 / 7 / 8
KB Swing to Side (35) 12 ea / 12 ea / 15 ea

Band Lat Pulldown (Purple) 3 x 20
Lu Raises (10) 3 x 15

Trap bar Shrugs (160) 3 x 20
KB Swing (70) 3 x 25

Para Bars Free Swing 3 x 1 min
KB Snatch (70) 5 ea / 3 ea / 3 ea

KB Swing Alt arm at top of swing (50) 12 ea / 15 ea / 20 ea
Bag on Shoulder (150) 3 ea / 2 ea / 1 ea

10 Toes to Rings
10 Toes to Bar
10 x Ladder Pull up
 
9.30 Sat
5:50-7p

Strong-nastics? 80/20 mix of both

Fan Bike 3 x 1 min
Alternating Arm KB Swing (50) 3 x 30

Yoke Carry (385) 50ft x 6
Bag C&P (115) 3 / 3 / 5

Leg Press (430) 12 / 15 / 20
Bag on Shoulder Carry (150) 100ft x 3 ea side

Attempted Log Press (140) 3 x 3 [ can do it with minimal pain, but have to stay super strict in chest to press transition]
Push up 3 x 20

DB Snatch (85) 3 x 3 ea
Bag Over Bar (150) 3 x 4

Para Bars High Swing 5 x 25
KB Full extension swing (50) 3 x 5 ea

OH KB Carry (50) 3 x 100ft ea

5 min swim
 
Lug's Spear said:
Those DB snatches sound challenging. It’s cool
that you are doing log press.
Click to expand...
They take a few thrust and bail outs to get your body moving multiple ways at once and your self trust to know it's going over your head. Hellova workout, doesn't take many to get winded.

10/1 Sunday - 9 hour sleep
11:50-1:15p

Full body, some power pulls

Bag Burpee & Slam (50) 3 x 10
GHD Situp 3 x 15

EMOM 12 min:
1) 100ft Bag Shoulder Carry (150)
2) 8 Bag Over Shoulder (100)
3) 5 Bag Squats (175)

Rack Pull Trap Bar (330) 5 (420) 3 (490) 4 / 3 / 3 / 2 / 1 / 3
Toes to Rings 3 x 10

Leg Press (430) 10 ( 7 plates) 5 (8plate) 4 (6plate) 10 / 10
KB Side Swing (35) 3 x 10 ea

Pull Up Ladder 3 x 4
Laying Bag Pullover (100) 10 / 10 / 8
 
10.2
5:45-6:30p

Cardio / Conditioning

EMOM 21min:
1) 15 Full Ext Push ups (to back arch bridge)
2) 30 KB Swings (50)
3) 10 Box Jump Over (30")

1 Min rest

EMOM 8min:
1) 60 sec Plank
2) 10 Clean & Press (75)

1 min rest

EMOM 10min:
1) 15 Burpee & Jump
2) 15 Para Bars Swinging Planks (Flat body frontwards and back)

+ 5 min swim
 
10.3
5:30-6:50p

Bags / Legs - Work Harder, do more than 1st set.

Decline Ring Push up 15 / 15 / 15 <--- fk the motto, those got harder
Leg Press (3plate) 20 / 20 / 25

Para Bars Pike Swings 20 / 25 / 30
Bag Squat & Press (100) 5 / 5 / 5

Bag Pick up to full extension (175) 5 / 8 (200) 5
Hack Squat (250) 12 / 15 (340) 10

Bag Over Bar (200) 1 / 2 / 3
KB Swing (90) 20 / 22 / 25+10

Squat (230) 5 / 7 / 10
Alt Arm KB Swing (70) 8 ea / 10ea / 11ea [Slip Grip limiting reps]

Hollow body pull up 15 / 15 / 15
Handstand Holds 3 x 2 min

5 min Rings work - Rotations & Inverted Holds

Left bicep is throbbing, lot of quick heavies. Pushing through pain points with bags, nothing alarming but that bitch is feeling it]
 
Fahcough said:
10.3
5:30-6:50p

Bags / Legs - Work Harder, do more than 1st set.

Decline Ring Push up 15 / 15 / 15 <--- fk the motto, those got harder
Leg Press (3plate) 20 / 20 / 25

Para Bars Pike Swings 20 / 25 / 30
Bag Squat & Press (100) 5 / 5 / 5

Bag Pick up to full extension (175) 5 / 8 (200) 5
Hack Squat (250) 12 / 15 (340) 10

Bag Over Bar (200) 1 / 2 / 3
KB Swing (90) 20 / 22 / 25+10

Squat (230) 5 / 7 / 10
Alt Arm KB Swing (70) 8 ea / 10ea / 11ea [Slip Grip limiting reps]

Hollow body pull up 15 / 15 / 15
Handstand Holds 3 x 2 min

5 min Rings work - Rotations & Inverted Holds

Left bicep is throbbing, lot of quick heavies. Pushing through pain points with bags, nothing alarming but that bitch is feeling it]
Click to expand...
After lifting all winter I plan on switching back to a more athletic based conditioning program and your journal has convinced me into investing in some nice sand bags.
 
Rigg9 said:
After lifting all winter I plan on switching back to a more athletic based conditioning program and your journal has convinced me into investing in some nice sand bags.
Click to expand...
I think everyone's training should have some dead weight bag slinging. Forget the numbers on bag, the awkward bracing will build a core of steel. Any questions are fair game. Not a pro, but an experienced joe

10.4
5:30-6:45p

Quick burst movements

EMOM 15 min:
1) 60sec Jump Rope
2)Push up to Pull Up Couldn't do 3rd pull up, same exact range before muscle failure
2) 10 KB Swing & Press (50)
3) 10 Bag Squat & Press (50)

Rapid Fire Hang Clean (95) 10 / 10 / 10
Quake Bar BP (45KB + 25KB) 7 / 7 / 10

Handle Bag Clean & Press (115) 3 / 3 / 3
Straight Arm Pulldown (70) 10 / 10 / 10

Power Clean (185) 5 x 3
GHD Situp 5 x 10

Bag on Shoulder (175) 1 left / 1 right ... not today, decided against it
KB Swing & Snatch (50) 3 x 5 ea side
Rings Static Holds - Superman into Iron Cross (feet on ground) 3 x 30-40 seconds

Bag extension to highest point (220) 5 / 5 / 5 ... high point is about nipples high
Toes to Ring into inverted hold 3 x fatigue
Attempted Handstand push ups on Para Bars 3 x a bunch of fails

+ 5 min swim
 
10.5
5:30-6:45p

Double down on hip extensions from yesterday - new queues

Jump Rope 3 x 75 sec
Dual KB Swing & Press (25s) 12 / 12 / 15

Para Bars Pike Swing 15 / 20 / 25
Reverse Hyper (100) 15 / 15 / 15

Bag Squat & Press (50) 10 (100) 5 (50) 10 / 10 / 10
Trap Bar Shrug (150) 15 / 15 / 15

Bag Ext [quicker lap technique, bag higher on chest, arms around it squeeze - not draped over ]
(220) 4 with more extension - face high ... 2 / 2
(250) 2 / 2
GHD situp 10 / 10 / 10

Bag Over 56" Bar (200) 4
Bag on Shoulder (200) 2
Dips above Rings 10 / 10 / 10
 
10.6 Friday
7:30-7:55p

Minor crap after work, will get story in another thread. Needed something fast because took pre workout and had to burn it off.

EMOM 24 min:
1) 20 KB Swings (62lb)
2) 20 Pike Swings on Bars
3) 12 Ring Push ups


BW: 188lb
Bag bullshit from earlier. Point reference incase ever able to shoulder 220.
 
10.7
11-1p
2 Hours of wheelbarrowing dirt across yard

3:45-4:45p
Carries

KB Swing & Press (62) 3 x 10
Toes to Rings 10 / 10 / 15

Dual KB Hang Cleans (45s) 3 x 10
Bag on Shoulder Carry (150) 3 x 100ft ea side

KB High Swing (62) 3 x 5 ea
Trap Shrug (200) 3 x 10

Single KB OH Carry (62) 100ft ea
Single KB Rack Carry (62) 100ft ea
Uneven KB Carry (both 62) 100ft ea

OH Handle Bag Carry (115) 3 x 100ft
Bag Shoulder Carry (115) 300ft / 200ft
Bag on Shoulder (115 ) 8

Hang Snatch (95) 10
Hang Clean (145) 10




5-5:30p
More wheelbarrowing dirt. Got hongry and quit.
 
10.8
10-11a
Dirt hauling

3:40-4:40p
Bag Mockery - Using bags to mimic the boulder throwing

Pick up side to side (50) 3 x 10
Bag throw from chest (70) 3 x 10

Scoop & Toss (100) 10 / 10 / 12
Shoulder Rok Swings 3 x 15 ea way

Bag Over Shoulder (45) 3 x 20
Attempted Rings Muscle up from Seated position 8 fails / 7 fails / 6 fails ... [no clue how to transition]

1 arm pulldowns (90) 15 ea (100) 15 ea / 12 ea
Pull up Ladder x 5 / x 4 / x 3

DL (325) 5 / 5 / 5
Bag Hold Against Wall with underhooks (150) 3 x 1 min



5:30-6:30p
Dirt Hauling
 
10.9
5:25-6:15p

Core / Grip - cool down from weighted CNS work

Burpee + Box Jump (30") 3 x 10
Toes to Rings 3 x 10

Lean Back Pull Up - Pronounced Kipping 3 x 10
Dual KB Cleans (45s) 3 x 10

Ring Holds - Start toes to bar, into inverted Hold, to reverse tuck planche , back to inverted, into pike decent 3 x 5 (with rest)
KB Alt Hand Swings (28KG) 3 x 20

Rings - Floor Seated FG Pull up 7 .... bicep heating up, no more
Above Rings body hold 2 x 20 sec
GHD Situp 3 x 15

KB High Swing (28KG) 2 x 5 ea
Para Bars L sit into swings 2 x fatigue


Dirt Hauling
6:30-7:15p
cracked wheelbarrow tub. RIP - 10 years and a thousand trips around yard.
 
10.10
5:20-6:15p

Full body - Range of movements to stay loose.

Dual KB Swing then Clean (25s) 10 / 10 / 15
Burpee & Jump 10 / 10 / 10

Kipping Pull Up - Muscle up momentum 8 / 7 / 7
Dual DB Snatch (35s) 10 / 10 / 10

EMOM 12 min:
1) 2 Squat (280)
2) 15 Push up ....... after 3 rounds , switched to 15 KB Swings (28kg)
[ I know better than setting squats and push ups, shoulders fucking hate it and burn out]

Bag Extension ( 200) 2 / 2
Rope Tri Pushdown (40) 20 / 20

15 min of Ring Rotations, inverted to holds
Swapping to Handstand holds on para bars



6:20-7p
Form raking and using 30lb tamp on dirt chunks
 
10.11
5:40-6:30p

Bags & Bells

KB Swing to KB OHP (50) 10 / 10 / 10
Bag Pickup & Press (100) 8 / 8 / 8

3 KB Cleans to 2 KB Press (45s) x 5 / x 5 / x 4
Hanging Leg Raises 15 / 15 / 15

Alt 1 arm KB swing to 2 hand OHP (28kg) x 5 / x6 / x 6
Bag Over Shoulder (150) 4 / 4 / 4

Single KB Clean (50) 10 ea / 10 ea / 15 ea
Bag Ext (150) 6 / 8 / 8

Bag Pull across body & Press (100) 30 / 25 (150) 9
Ring Holds & Rotations 2 x 1 min

50 swings on para bars
20 Rope Pushdowns (40)
2 min Handstand holds
 
10.12
5:40-6:45p

Core - Shoulder / Traps focus

3 Pushups to Box Jump (30") 10 / 10 / 10
KB Swing to Swing & OHP (70) 10 / 10 / 10

Hang Clean (135) 10 (185) 3 / 3
Dual Handle Straight Arm Pulldown (70) 15 / 12 / 12

KB Deficit RDL (dual 28kg) 10 / 10 / 10
Lu Raises (15) 10 / 10 / 15

Pull Up Ladder x 3 / x 3 / x 3
Reverse Shrugs on Dip Bar 25 / 25 / 25
KB Shrugs (28kg) 15 / 15 / 15

Para Bars Pike Swings 20 / 20 / 20
Bag on Shoulder (175) 4 / 4 (200) 2

Bag Pull Across Body & Press x 10 , finish with Bag Get up (150) x 4
 
10.13th Friday
6:20-6:50p

Pure Evil

13 Box Jumps (30")
13 Pushdowns (50)
13 KB Swing (70)
13 Jump Squats
13 Para Bar Swings
13 Bag Extensions (150)
13 Hanging Leg Raises
13 OHP (75)
13 KB Clean Left (28kg)
13 KB Clean Right (28kg)
13 Push Up
13 Hang Clean (95)
13 OH DB Tri Ext (55)

x 2 rounds of 13s. Did not feel like working out today, after 1st round still felt same way. Got movement in.

+10 min Handstand holds and Ring Rotations
+5 min swim - water temp dropped noticeably - needed that awakening
 
10.14
Double Header

11-2p
Niece had a bday party at gymnastics center. Was low key trying all the equipment, then went full bore the last hour after majority left. Parallel bars, uneven bars, rings, trampoline , floor movements handsprings and back flips, pommel horse. Mom was filming laughing, saying you had more fun than any child.

5-6p

Handstand Pushups on Wall 8 / 10 / 7
Rings Turned Out body hold > 60 sec / 50 sec / 40 sec

Para Bars Swings 3 x 1 min
Bag Hold (150) 3 x 1 min

KB Uneven Carries (28kg - both) 3 x 100ft each side
Shoulder Rok Swings 3 x 15 ea way

Rings Inverted Pull ups & 180 Rotations tuck holds x 3
KB Swing to OHP (28kg) 10 / 10 / 10

Single KB Clean & Press (28kg) 2 x 5 ea
Gorilla Rows (Dual 28kg KB) 10
Dual KB C & P (28kg) 2 .... very taxing on form / 5 next round smoother
 
10.15
5:30-6:40p

Boobies

Ring Pushups 15 / 15 / 15
Fan Bike 3 x 1 min

Quake Bar BP (62KB + 10) 5 / 5 / 5 / 5 / 5 / 5
Inverted Row 15 / 15 /15

DB Incline (65) 10 / 10 / 10
Hammer Pull Up - slight kipping 10 / 10 ... no kipping but only 3/4 pull up > 10

Pec Deck (180) 15 / 10 / 12
Floor Press w/ Bag (150) 10 / 10 (175) 6

Diamond push ups 15 / 15 / 15
Front Tuck Pull ups 5 / 5 / 5
 
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