Goals & Gains Jungle Boogie

10.16
6:20-7:10p

Calisthenic holds & explodes

EMOM 10 min:
1) 10 Burpee Over Box (20")
2) 6 Clean & Press (95)

Alt Arm KB Swing (28kg) 10 ea x 3
Reverse Palm Leaning Plank 3 x 1 min

Rings - Controlled Toes to Ring into Inverted Hold to 3 Tuck Pull ups x 7 / x 5 / x 5
Seated Bag Press (100) 4 / 4 / 4

GHD Situp 15 / 15
DB Snatch (85) 2 x 3ea

More Muscle up practice, working on exploding into high pull 8 / 8 / 7 ... getting closer, bar is at ribs now, still can't transition

2 min Attempted Para bars pushup into handstand. 100% failures, so bottom heavy.
 
10.17
5:45-6:25p

Something quick and tiring. Needed a mental deload.

EMOM 20 min
1) Bag on Shoulder Left & Right (150)
2) 3 Chest over bar pull up [ these do not use same elbow position as basic pull up, feels much better]

And another 5 bag on shoulder (200)

Lean Forward Plank 3 x 1 min
Dual KB Clean & Press (28kgs) 5 / 5 / 5

Para Bar Swings 2 x 1 min
Seated Leg Raises 12 / 13
Seated Push downs (230) 12 / 13

+ 45 min hauling dirt til dark
 
10.18
6:25-7:10p

Curve treadmill finally made it. Mixed intense speed with explosive drills.

10 min jog / sprint / trot learning the basics of the belt and strides

EMOM 20 min:
1) Each round, go to next bag. Bag on Shoulder 3 @ 150 / 2 @ 175 / 1 @ 200 .... final round, did all 3 bags
2) 30 second run to sprint. Get up to max speed and bring it down.

EMOM 10 min:
1) 10 KB Swing & Press (28kg)
2) 4 x Pull up ladder

1 min para bar swings
1 min plank
 
10.19
5:55-6:50p

Core / Speed

EMOM 10 Min:
1) 8 Dual KB Clean & Press (45s)
2) 30 sec run

Dual KB Carry (45s) 3 x 1 min
GHD Situp 3 x 12

Low Para Bars - Push up to In & Out (?? Thread needle w/ legs?) 10 / 10 / 10
Attempted Pull Ups 4 ... no pain in neutral grip finally, going wide it's still lagging strength
Switch to Knees to Bar 6 / 6 / 7

Dual KB Cleans (28kg) 5 / 5
Low Para Bars Plank with knee drives 1 min / 2 min

Rings & Bars - 5 min

Treadmill Sprints 10 sec on / 10 sec off x 15 burst
 
10.20 Fri
5:50-6:50p

Move weight with elevated HR.

EMOM 12 min :
1) 1 min fast jog
2) 15 push ups

Bag on Shoulder (150) 6 (175) 3 (200) 3
Attempted shoulder (220) 3/4 had it, got the bag on my shoulder and it cracked my back 3 times so I dumped it. No pain, just noise
Cable Tri Pushdowns - Dual Handle (40) 20 / 20 / 20

Para Bars Tuck Hold > 30 sec / 35sec / 30 sec
Bag Hold (220) 30sec
Bag on shoulder (220) 1 .. got that bitch, white lights
Bag Extensions (220) 5

High Chest Pull Up 6
Jumping Muscle up on low bar 10 / 7
Laying KB Pullover (28kg) 4 ... nah, too dangerous

Laying DB Pullover and Press (Dual 30s) 8 / 7
Para Bar swing 30 sec
Bag on Shoulder (200) 1 for speed check

+ 5 min chilly swim
 
10.21
Busy ass day, just getting something quick in. Youngest turned 3, hosting the party here. UFC 2-whatever was on in the middle of it, trying to squeeze gym before dinner plans .

3pm
30 min in bounce house . Trampoline level leg work.

4:30-5:10p
DL (225) 7 (315) 5 (405) 2 - - feels stupid heavy today
Lu Raises (15) 10 / 10 / 10

Bag Pick up (200) 3 (220) 3 (250) 2
Low Para Bars Dips - feet on ground 18 / 20 / 20

KB Swing (90) 20 / 20 / 20
Sprints 10sec on / 10 sec break x 3 / x 3 / x 3

C&P (165) 3 .... also feels stupid heavy today
Snatch Grip Shrugs (165) 10

Toes to Ring into Inverted Hold 2 ... I feel heavy
Toes to Rings 4
Knees to Bar 4

Straight back to the Bounce house for 45 more min

Am fucking exhausted. Everything but the kettlebell felt oddly overweighted today. KB was moving fast & smooth. Bars and bags did not want to leave the ground. Am either CNS smoked and need a cool down or today was just too much too fast. Using tomorrow to do some weightless low impact cardio would be wise, but preworkout gonna change them plans me bets. Gonna book an extended massage soon. Legs, back and shoulders are getting tight.
 
10.22
5:15-5:55p

Rest Day.... I didn't fucking listen to self. Low impact... mostly.

5 min jog

2 Rounds:
10 Toes to Ring
10 Bag Throw over head (50)
20 Laying Hand to Toes
10 Straight Arm Pulldown (70)
10 Dual KB C&P (25s)
5 Swinging High Chest Pull - ups

1 verse of Sally ... (175) Bag on Shoulder x 8

15 min walk quick pace
5 min swim

 
10.23
5:15-5:50p

Something really quick. In-laws beat me home for supper.

Bag OHP (50) 15 / 15 /15
KB Swing (90) 15 / 15 / 15

Para Bars Swing 3 x 1 min
KB Snatch (28kg) 3 x 5 ea side

Bag on Shoulder (150) 2 (175) 2 (200) 2 with 50ft carry
FG Ring Pull up 4 / 4 / 4

Dual KB C&P (45s) 8 / 8
Toes to Ring to Inverted Pull Up 8 / 10

+ 5 min swim
 
10.24
5:40-6:30p

1 Rep Pull up thesis - Before every set, do 1 max height pull up

Treadmill 5 min jog @ 7:30 pace

Dual KB Swing to Overhead hold (25s) 10 / 10 (45s) 10
Bag Squat (100) 10 / 10 / 10

Seated Pushdown (230) 15 / 15 / 15
Bag Hold to Seated Squats on 10" Block (150) 10 / 10 / 10

KB 3/4 Turk Get up (didn't stand up) ( 35) 3 x 5 ea side
Low Para Bars Leg Raises 10 / 10 / 10

Bag on Shoulder (175) 1 Left & Right x 3
Hand Out in Front Push up [ Plank push ups? ] 15 / 15 / 8+3

+ 5 min swim


Pull up Recap - I be honest, I didn't listen to a word that old man said in the video. He mumbles and I lost interest. I just decided to do 1 blast pull up instead of burning out 3 times over 7 minutes. Now, I did these in muscle-up style aiming for chest over bar. Not the typical 90 degree elbows out, those still burn the bicep. With this approach of 1 and done, was able to quite easily get to nipples or higher on every single rep. So 26-28 solid explosive pull ups instead of a couple and a fuck-ton of kipping. Dead hang, scap pulled back, no swinging start. Also did these in the rack, so I stood on bench to get a solid false grip style hold instead of a jumping slack grip. So the quality is definitely there, possibly the volume too just spread out and never to fatigue. Will give it a few trial runs and then try to see if any closer to muscle up.... I can't transition from high bar to over bar for shit.
 
Fahcough said:
10.24
5:40-6:30p

1 Rep Pull up thesis - Before every set, do 1 max height pull up

Treadmill 5 min jog @ 7:30 pace

Dual KB Swing to Overhead hold (25s) 10 / 10 (45s) 10
Bag Squat (100) 10 / 10 / 10

Seated Pushdown (230) 15 / 15 / 15
Bag Hold to Seated Squats on 10" Block (150) 10 / 10 / 10

KB 3/4 Turk Get up (didn't stand up) ( 35) 3 x 5 ea side
Low Para Bars Leg Raises 10 / 10 / 10

Bag on Shoulder (175) 1 Left & Right x 3
Hand Out in Front Push up [ Plank push ups? ] 15 / 15 / 8+3

+ 5 min swim


Pull up Recap - I be honest, I didn't listen to a word that old man said in the video. He mumbles and I lost interest. I just decided to do 1 blast pull up instead of burning out 3 times over 7 minutes. Now, I did these in muscle-up style aiming for chest over bar. Not the typical 90 degree elbows out, those still burn the bicep. With this approach of 1 and done, was able to quite easily get to nipples or higher on every single rep. So 26-28 solid explosive pull ups instead of a couple and a fuck-ton of kipping. Dead hang, scap pulled back, no swinging start. Also did these in the rack, so I stood on bench to get a solid false grip style hold instead of a jumping slack grip. So the quality is definitely there, possibly the volume too just spread out and never to fatigue. Will give it a few trial runs and then try to see if any closer to muscle up.... I can't transition from high bar to over bar for shit.
Click to expand...
Thats about how I practiced. I also stood on a box and used a little hop to train the last third of the mucle up in simalar fashion
 
Rigg9 said:
Thats about how I practiced. I also stood on a box and used a little hop to train the last third of the mucle up in simalar fashion
Click to expand...
One of them technique motor skills your body just not want to comply with. Have the physical ability, elbows do not want to rotate mid rep.

Have a gymnastics high bar and a set of 49" parallel bars have been doing from seated or small jump n go. The sticking point is always getting elbow to go up. Have heard to practice backwards and let elbow transition high to low... thats hard as fuck and body just falls.
 
Last edited:
10.25
5:50-6:40p

Repeat that 1 Rep Pull up - for testing purposes. 1 High Pull before every set

5 min weighted walk + 20# vest
3 min jog @ 7min pace

Banded Front Raises (Red) 3 x 15
OHP (Axle 120) 3 x 5

Weighted Walk - Dual 45# Sand Plates 3 x 1 min
Alt Arm KB Swing (28kg) 3 x 15 ea

Hanging Leg Raises 3 x12
Reverse Hyper (100) 3 x 12

Lean Back Pull Ups 3 x 8
Dual KB Pause Shrugs (28kg) 12 / 12 / 15

Ran the 1 pull up again because I don't feel a working threshold was reached to affect any recovery. The excessive resting between pulls never made anything near failure. Did not attain a lat pump but could briefly feel the pulling muscles working, just nothing sustained longer than a few seconds. Add another 19ish strict high bar pulls (did not do them between pull up sets). Treating it like a grease the groove of getting the numbers in without ruining elbows. If anything it's tightening up overall form. Able to focus in dead hang and get the back arch instead of just rebound bouncing. Next go 'round, will hold at top of pull to engage lats and anterior more.
 
10.26
6:35-7:35p

Overtraining. My pull ups variation.

Dual KB C&P (45) 8 / 8 / 10
Ring Push ups 15 / 15

Dual Ropes L-sit Pull ups 5 / 5 / 3
Bag DL (115) 15

Para Bars Tuck Pull Ups 8 / 10
Box Jump (40") 8

Bag on Shoulder (150) Seated Squat (10" box) 4 ea side
Toes to Rings 15 / 15

Lean Back pull ups 8 / 6

Treadmill 10 min . 1st mile @ 6:57 , total distance 1.55 mile
Treadmill cool down 2 min backwards walking

I program pull ups better than Stewie McGee , the geriatric fuck. Lats pumped and blood filled for an hour post lift.
 
10.28
6:20-7:15 p

Nice Jugs - Filled 2 with sand to play around. They hold around 72 lbs of sand, then put water until they evened at 80lbs.

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Carries 4 x 100ft
Front Squat (1 jug) 10 / 10 / 10

Dual DL 10 / 10 / 10
Shoulder and Squat 2 x 10 ea side

Single arm jug swing (like a KB) 2 x 10 ea side
Bent over jug row 2 x 10 ea

Jug Press 10 / 10 / 10
Single side DL (1 jug) 3 x 10 ea side

10" Step Up (both) 10 / 10 / 10

Treadmill 1st mile @ 5:42 , finished walking until 10 min . Distance 1.40 mile

+ 5 min swim
 
10.29
6:15-7p

The Minimalist - 3 workouts to get it done

10 Rounds :
7 Clean & Press Dual KBs (45)
220 Bag Carry 50ft
1 Single Rep Burst Pull up

Last round did (28kg KBs) and bag carry for 100ft
Not for time but it took 25 minutes

20 Laying Leg raises with leg lift
2 min handstands
15 Scapula pull ups

1 mile cycle - 10 second run, 20 seconds jog finished @ 6m50s . Walked rest of 10 minutes
 
Fahcough said:
10.29
6:15-7p

The Minimalist - 3 workouts to get it done

10 Rounds :
7 Clean & Press Dual KBs (45)
220 Bag Carry 50ft
1 Single Rep Burst Pull up

Last round did (28kg KBs) and bag carry for 100ft
Not for time but it took 25 minutes

20 Laying Leg raises with leg lift
2 min handstands
15 Scapula pull ups

1 mile cycle - 10 second run, 20 seconds jog finished @ 6m50s . Walked rest of 10 minutes
Click to expand...
I like the way you ended that workout. Last summer I ended every high intensity workout with a easy mile jog then a half mile walk. I got real scrawny but my resting heart rate was 48 wich alarmed the doctor untill I told him what id been doing lol.
 
Rigg9 said:
I like the way you ended that workout. Last summer I ended every high intensity workout with a easy mile jog then a half mile walk. I got real scrawny but my resting heart rate was 48 wich alarmed the doctor untill I told him what id been doing lol.
Click to expand...
It's good to switch up approaches. Not quite training like Army, you can't always be all you can be. Have to stagger the output and turn the intensity up & down. Cycles bring the HR up then try to recover quick before timer. Makes legs heavy lol Have a baseline of mile, just wanted to see how many times could sprint before entirely too winded to run again.
We probably have close to same health stats. The heart monitor girls always look up.
eqalVmC.jpg
 
10-30
Triple threat

10:30-12p
Hauling dirt. Have 1 dump truck left to move!

2:20-3:20
Calisthenics

1 Straight Hour of nonstop rotating:
High Bar L-sit Pull Ups
1 min jog
Handstand to Push up on low para bars
Ring Holds & Dips
Reverse Palm Push ups with Feet elevated on bands
Mini para bar L-sit holds from ground (5 seconds at a time)


4:30-6p
More Dirt Hauling
 
10.31 Tues
3:40-4:15p

Quick chest before trick or treats

EMOM 10 min:
1 min run above 12mph
10 Ring Push ups

Pec Deck (180) 15 / 15 / 15
KB Swing (90) 15 / 15 / 15

Quake bar BP (45+25KB) 5 ...... elbow is done with today
Seated Pushdowns ...X

Bag Floor Press ... X
OH DB Tri Ext .....X

Cable Chest Flies ....X
Dual KB C&P .....X

Scratch the rest of plan. Called audible really fast to finish. Switch to Swings and pulls to reverse tension on elbow.

KB Swing (28kg) 3 x 12 ea side
Dual Handle Cable Lat Pulls (60) 3 x 12 with 5 second hold at bottom

Para Bars Swinging Leg Raises 3 x 1 min
KB Shrugs (28kgs) 3 x 20

Reverse Shrugs on bars with exploding back up x 10
 
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