Goals & Gains Jungle Boogie

[Fahcough]

11-1 ...2 months to failed resolutions!
3-4:30p
Dirt work

6-7p

Full range of movements. Total body

Toes to Rings 10 / 10 / 10
Inverted Rows 12 / 12 / 12

Alt DB Snatch (50) 10 ea (60) 10 ea (70) 10 ea
Box Jump (40") 10 / 10 / 10

Thrusters (95) 8 / 8 / 10
Hack Squat (250) 10 / 10 / 10

Bag Extension (150) 6 (200) 5 (220) 5
Pull Up Ladder x 5 / x 5 / x 5

Mile Run @ 5:49
Walked until 10 min . Total 1.43 mile

1 min Dead Hang

 

[Fahcough]

11.2
Pre workout 1 hour Dirt work

3-3:45p
Calves

Treadmill 5 min 3.5mph @15% incline

Banded Jumping (Black + Red) 15 / 12 / 15
Sled Push (2 plates ) 50ft x 8

Sled Back peddle (2 plates) 50 ft x 8
Bag Carry (250) 25ft x 6

Bag on 48" Box (220) 10

Weighted Jumps (115 Bag) 20 / 15
Seated DB Calf Raises (100s) 10 / 10 / 10

Post workout 1 hour of dirt work

 

[Fahcough]

11.3 Fri - Father Daughter Dance at school
3:15-3:45p

Need something fast. Bro in law had to work late and asked me to take the 3 girls to the dance at 5.

Dual KB C&P (25s) 10 x 5
TGU w/ Bag (100) 1 Left & Right x 5
Bag on Shoulder (150) 1 Left & Right x 5

13 min to complete

Dual KB C&P (45s) 8 x 3
TGU w/ Bag (150) x 3
Bag on Shoulder (175) 1 Left & Right x 3

10 min to complete

Dual KB C&P (28kg) 5
TGU w/ Bag (150) 1
Bag on Shoulder (200) 1 Left & Right

3 min to complete


That was a soul snatching mother fucker. Short and brutal. Would recommend.

 

[Fahcough]

11-4
3:20-4p

Bags n Bells

KB Swing (70) 3 x 15
Bag Shoulder Carry (150) 100ft x 3

KB Snatch (28kg) 3 x 5 ea side
Bag Shoulder Carry (150) 100ft x 3

Dual KB C&P (45s) 3 x 10
Bag Over Shoulder (150) 2 Left & 2 Right x 3

Dual KB Cleans (28kg) 3 x 7
Bag Press (100) 3 x 5

KB Uneven Rack Carry (45s) 100ft ea side
Bag Clean / Press & Carry (115) 100ft x 4

+ 5 min pool plunge. Not really a swim, it was uncomfortably cold. Kept head above water.

 

[Fahcough]

11.5
4:15-5:20p

Pulls

High Bar Pull up 8 / 8 / 8
Deep Decline Ring Push ups 12 / 15 / 18

Straight Arm Pulldown (70) 10 / 10 / 10
Para Bars Handstands 3 x 1 min

DL (225) 7 (315) 5 (405) 3 (455) 1 / 1
Pec Deck (180) 10 / 12 / 10

Dual KB C&P (45) 8 (28kg) 5 / 5
Rings Pike Pull ups 8 / 7 / 6

Bag on Shoulder (200) 4
Over Shoulder (200) 3


Bags are starting to move faster off lap hold. Hips finding their timing.

Spoiler

 

[Fahcough]

11.6
5:40-6:45p

Core & Tri

EMOM 10 min
1) 1 Min Run
2) 7 Toes to Rings into Inverted Pull Up

Deep as can go Dips 10 / 10 / 10
Hanging Leg Raises 15 / 15 / 15

Reverse Palm Push up into high peak 15 / 15 / 15
Hanging Alternate Knee Raises 30 / 30 / 30

Floor Press Bag (150) 10 / 10 / 10
Side Plank Crunches 3 x 15 ea

Handstands 3 x 90 sec
Single Arm Hangs on Bar and Rings 3 x 10-30 seconds until grip fail

Mile run @ 5:45
5 min cold swim

 

[Fahcough]

11.7
5:30 - 6:30p

Nephew (14yr) asked to workout last minute, had to reroute to something I could do and watch.

EMOM 10 min:
1) 1 min run
2) 8 Para Bars Push up & thread the needle

KB Swing (90) 15 / 15 / 15
Bag on Shoulder (115) 6 / 6 / 6

Dips 10 / 10 / 10
High Bar Pull Up 8 / 8 / 10

Bag Ext (220) 5 / 6 / 4
Lean Forward Push ups on mini bars 10 / 10 / 10

Bag on Shoulder (220) 1 (200) 1
Para Bars Lsit Swing 3 x 1 min

3 Max effort sprint w/ 60 sec rest

5 min swim

 

[Fahcough]

11.8
5:30-6:20p

Low impact - mid intensity - full body

5 min jog @ 9 mph

10 Push up to 5 jump over (20") box x 3 round non stop

Dual KB C&P (45) 10 / 10 / 10
Pause A2G Squat (190) 5 / 5 / 5

10 Rounds :
10 GHD Situp
2 Bag on Shoulder(150)
1 Hang Clean (165)

Time : 11m 20s

Seated Pushdowns (230) 10 / 15 / 20
Hydraulic Twist Bar 15 / 15 / 15 (unsure why its a twist bar when you squeeze the handles close)

50 Band Pull apart (black)

 

[Fahcough]

11.9
5:45-7p

Pack up the beach

KB Swing (90) 20 / 20 / 20
Toes to Rings 10 / 10 / 10

5 Rounds:
Shoulder Bag (100) 10
Shoulder Bag (150) 5
Shoulder Bag (175) 4
Shoulder Bag (200) 1

5 Rounds:
Shoulder Bag (100) 2
Shoulder Bag (150) 1
Shoulder Bag (175) 1
Shoulder Sling Handle Bag (115) 1
Shoulder Bag (200) 1
Shoulder Bag (220) 1

15 min brisk walk - treadmill
5 min cool down swim

Solid session, felt accomplished. Tightened up some weak points in heavy bags, had them under control even 10 rounds in. 250 before Christmas. BW : 185

 

[Fahcough]

11.10
5:40-6:40p

Movements - Nothing heavy

EMOM 20 min:
1) 45 sec jog
2) 3 Bag Clean / Press / Slam (100)

DB Snatch (90) 3 x 3 ea side
High Bar Pull Up 8 / 8 / 8

Weight Dip (+50) 5 / 5 / 5
Rings Tuck Pull up 12 / 10 / 10

Bag Hold (175) 45 sec
Para Bars Body Hold +50lb - 2 min
5 min practice getting into handstand from a knee

 

[Fahcough]

11.11 Saturday
4:30-5:40p

10 hour sleep - decided to push some weight

Hour of dirt hauling warm up

Trapbar Shrug (270) 10 / 10 / 10
Leg Press (4 plates) 15 / 15 / 15

OH KB Carry (28kg) 100ft x 3 ea side
Bag on Shoulder (175) 4 / 4 / 4

Trapbar Carry (360) 50ft x 6
GHD Raise 5 / 7 / 10

Trapbar DL (450) 3 (500) 3 (540) 2 w/ 5 second hold
TuT Tri Pushdown - Fat Bar (70) 10 / 10 / 10

Bag on Shoulder (200) 5 (220) 8 Singles
Reverse Shrugs on Para Bars 15 / 15 / 15
Inverted Shrugs on Rings 10 / 10 / 10

Bag Extension (250) 4 to max height - testing how close to getting this big bitch up
Handstand holds x a bunch

When you don't want to admit, gymnastics is carrying strength over. The stability drills have the core solid as fuck and able to stay firm under heavier loads. And this is with a bum left arm, still cannot do a bicep pose or curl a dumbbell with it. The muscle just twitches like I don't have control over it. Immediate pain in crease of elbow , same place, same issue. Making due.

 

[Fahcough]

11.12
4-4:55p

Killer Kombos - some longer movements for endurance under stress

25 KB Swing (70) to 10 Push up / Pull up x 3 rd

1 minute timer: 10 seconds run > 10 seconds hold an L-Sit > repeat 60 sec x 3 rd
Bag Clean / Press & Carry 100ft (100) x 8

Log C&P (140) to 25ft Bag Shoulder Carry (200) , throw it over the Yoke and grab (220) bag, shoulder it and bring back. Repeat x 4 rd [Log transition from lap to chest still a bitch on elbow, that's max weight can roll up ]

Toes to Ring to Inverted Pull up and decend back into L-Sit 10 / 10

 

[Fahcough]

11.13
5:40-6:30p

Cooldown

5 min Run :
0.66 mile
0.71 mile
0.88 mile - finished mile at 5:35

3 Rounds:
10 Dual KB RDL (28kg)
10 Rings Tuck Pull Ups
20 Hollow Body Rocks
5 High Bar Pull Up
50 KB 360s (35)
15 GHD Situp
1 min Reverse Palm Plank
1 min Handstands

 

[Fahcough]

11.14
6:15-7:10p

Tris / Light Pulls

Floor Seated Para Bar Dips 25 / 25 / 20+5
Para Bars Tuck Pull Up 10 / 10 / 10

Dips 10 / 10 / 10
Dual Rope Pull Up 7 / 7/ 7

DB Pullover (65) 12 / 12 / 12
BW Reverse Hyper Holds for 5 seconds 7 / 7 / 7

Bag Pendley Rows (175) 10 / 10 / 10
Decline Ring Push Ups 15 / 15 / 15

Chin Up to Hammer Pull Up 5/4.... 5/4 ... 4/5
Weighted Body Holds on Ring (90KB) 60sec / 60 sec / 45 sec

+ 20 Dips
+Burnout Arms Forward Push ups

 

[Fahcough]

11.15
5:40-6:40p

Pulls Again

EMOM 10 min:
1min Run
5 FG Ring Pull Ups

Dual KB C&P (45s) 10 / 10 / 10
Seated Tri Pushdowns (230) 12 / 12 / 15

Leg Press (4 Plate) 15 / 15 / 20
TuT V-Bar Pulldown (140) 8 (115) 10 / 10 / 10

DL (225) 5 (315) 5 (405) 2 (435) 1 w/ 10 second hold (455) 1 [RPE 9]
BW Squats 5 x 10

Toes to Rings into Inverted Pull Up 8 / 6 / 5
Handstand work x 3

 

[Fahcough]

11.16 Thurs
5:50-7

Pull Harder Dammit

5 min run
Push Up to Box Jump (30") 10 / 10 / 10
Ring FG Pull Up 5 / 5 / 5

Trap DL (140) 10 (230) 5 / 5
Heavy Jump Rope 20 / 20 / 20

Trap DL (320) 4 / 4 / 4
Cable Chest Fly (60) 12 / 10 / 10

Trap DL (410) 3 / 2 / 2
Floor Bag Press (175) 5 (200) 4 / 4

Trap DL (500) 1 (550) 2
Bag Seated Box (12") Squat (220) 5 / 5 / 5 / 5 (250) 2

 

[Fahcough]

11.17
5:55- 6:30p

Quickie Cooldown

EMOM: 18 Min
1) 45 sec Run
2) 3 FG Pull Up
3) 10 Ring Push Ups

EMOM : 18 min
1) 15 Burpee
2) 3 High Bar Pull UP
3) 3 Hang Cleans (135)

1 min Laying Leg Raises
1 min Plank
1 Min Hanging Alt Knee Raises

 

[Fahcough]

11.18
4:20-5:20p

Grabbed a 250# Husafell bag, didn't plan on heavy today but wanted to move it around.

Bag Press to Burpee (50) 10 / 10 / 10
Fan Bike 3 x 1 min

Para Bars Front to back flip (shoulder rotations) 8 / 10 / 10
Band Pull Apart (black) 25 / 25 / 25

Dual KB C&P (45) 10 / 10 / 10
Leg Press (4 Plate) 15 / 15 / 15

DB Pullover (65) 12 / 15 / 15
Pec Deck (180) 10 / 10 / 10

MultiGrip BP (225) 1 .. nah, shoulders tender (135) 5 ...not today

Bag Carry (Husa250) 50ft x 5
Handstand work 3 min

Initial thoughts on bag: It's really fucking heavy. More of a challenge to front rack it because you have to get so low to get underhooks. It does hurt my forearm and bicep because it's a zercher carry. Only good for 30 seconds and have to let it go. Ignites your upper back immediately, its a different feel than bear hugging a round bag. Gonna take a few sessions to get it higher up chest for more distance. Freedom bag is high quality, there are straps sewn on inside of bag to hold it's form. Material is thick.
Had to spoiler the picture, new forum uploads them XXL

Spoiler

 

[Rigg9]

11.18
4:20-5:20p

Grabbed a 250# Husafell bag, didn't plan on heavy today but wanted to move it around.

Bag Press to Burpee (50) 10 / 10 / 10
Fan Bike 3 x 1 min

Para Bars Front to back flip (shoulder rotations) 8 / 10 / 10
Band Pull Apart (black) 25 / 25 / 25

Dual KB C&P (45) 10 / 10 / 10
Leg Press (4 Plate) 15 / 15 / 15

DB Pullover (65) 12 / 15 / 15
Pec Deck (180) 10 / 10 / 10

MultiGrip BP (225) 1 .. nah, shoulders tender (135) 5 ...not today

Bag Carry (Husa250) 50ft x 5
Handstand work 3 min

Initial thoughts on bag: It's really fucking heavy. More of a challenge to front rack it because you have to get so low to get underhooks. It does hurt my forearm and bicep because it's a zercher carry. Only good for 30 seconds and have to let it go. Ignites your upper back immediately, its a different feel than bear hugging a round bag. Gonna take a few sessions to get it higher up chest for more distance. Freedom bag is high quality, there are straps sewn on inside of bag to hold it's form. Material is thick.
Had to spoiler the picture, new forum uploads them XXL

Spoiler

That freedom bag and a 5 inch mat looks like something i shoulda been playing with 20 years ago. Think the v taper on the bag makes it ideal for suplex training, able to use more force with more weight than a conventional throwing dummy

 

[Fahcough]

That freedom bag and a 5 inch mat looks like something i shoulda been playing with 20 years ago. Think the v taper on the bag makes it ideal for suplex training, able to use more force with more weight than a conventional throwing dummy

Shrunk the pic so it's not 2x screen size. The Dollamur mat is an Ebay special, was marked as 'Used' because they cut it wrong size. Couldn't pass it up, designed floor layout around it.
I do like the oversized built of the freedom bag, it's closer to body girth on a pick up. 250 is alot right now, it takes concentration and sometimes 2nd effort to get in my lap from ground. Body weight is 186ish , I'd say 185-195 would be a great repeat shoulder throwing weight.