Goals & Gains Jungle Boogie

[Fahcough]

March 14th -Mon
7:25-8:20p

12 Bosu Push Ups > 10 Power Jumps > 5 Hang Snatch w/ Axle (120) > Box Jump x 3 round
(30in x 10 / 10... 40in x 10...44in x 4 )

Bent Over Row (135) 12 / 12 (155) 12
Single Arm OHP-Heels touching (40 DB) 3 x 10ea

Snatch (135) 5 (155) 5
Clean n Press (185) 4 - failed last press, touch n go too fast - fatigued
HPND (70) 3 x 10

Hammer Pull Ups 3 x 7
Straight arm pull -dual cable grips (60) 10 (50- better control) 2 x 10

DL
(245) 5
(355) 3
(405) 2 - belt
(425) 1 - belt - Hold 10 count

Trap Push ups from Dip mount - 20

 

[Fahcough]

March 15 - Tues
6:05-7:20p

Fan Bike Tabata
20 reverse grip push up > 7 Pull Up > 10 Goblet Squat (70 KB) x 3 round

Power Clean touch n go (135) 8 / 8 (185) 5 then 2 more (205) 2
Squat (190) 12 / 12 (230) 12

V-Grip Lat Pulls (160) 3 x 10
Sangbag over bar (200) 3 x 4

Yoke Carry (350) 120ft (450) 120 ft (490) 120ft
Front plate raise (25) 3 x 12

Muscle up starting on bar - 10
Hanging rings full pike - 10

This one took some energy. Few break breathers to regroup . Rewarded self with a large chicken/ham/peppers/mushroom/jalapeno brick fired pizza on cracker crust. Worth it.

 

[Fahcough]

March 16 - Wed
6:10 - 7:05p

DL (135) 5 x 5
OHP Axle (120) 5 x 5

DL (245) 5 x 5
HPND (50) 5 x 8

DL -belt (355) 5 x 3
Dips 5 x 10

DL -belt (405) 5 x 1
Leg Raises from Dip Mount 5 x 12

Progressive reps sounded like a good idea but the constant tightening of belt every 2 minutes made stomach feel off. Like that bloating feeling after fast food that won't go away. Workout was ehh , never got good blood flow for pump. Ditch this one.

 

[Fahcough]

March 17
5:45-6:55p

12 para push up > 12 side fly (10 DB) > 12 KB Swing (50) > 10 Squat Jump x 3 round

BP (135) 10 (185) 8 (225) 3 / 5 / 6
Hammer Pull Up 5 / 5 / 5 / 5 / 8

DB Bench Fly (40) 10 / 10 / 12
Yoke Walk (350) 120ft (450) 120ft / 120

DB Incline 45* (75) 3 x 8
Yoke Walk (490) 120 / 120 (530) 60ft breathe 60ft

Dips 10 / 10 / 8
Seated Preacher Tri (50) 10 / 9 / 7

Much better sets. Slow loading the CNS and holding the weight 3 count before walk helped keep balance in check from momentum rocking. Carry felt good, had more in tank. Want 600 by summer.

 

[Fahcough]

March 18
5:40-6:40p

Speed Rope 1 min > 8 Pull Up > 10 Box Jump (30" / 30" / 40" ) x 3 round

BP-grease the groove constant work (135) Wide grip 10 (225) 5 / 5
Jump over box -Push up (20") 10 / 10 (24") 10

Seated Axle Press (75) 3 x 15
Hammer Pull Up 3 x 8

Form is terrible. I muscle throw the bar up and never use momentum correctly
Drill the motion - Snatch Catch from knee (75) 3 x 15
Tri pushdown -dual cable (50) 12 / 15 / 15

Single arm DB Snatch (85) 5 ea (90) 4 ea (100) 3 ea

 

[Fahcough]

3/19
5:50-7p

1 min speed Rope > 30 sec Fan bike x 4 round fast rotate

Goblet Squat (70KB) 10 / 12 / 10
Box Jumps (30") 10 (40") 10 (44") 7 -Failed 3 ... feeling the 5 extra lbs put on for lifting

Lunges (75 on bar) 120 ft / 120 / 120
Over the Box jump (24") 10 (30") 10 / 8 then final 2

Squat (190) 10
(230) 10
(280) 10 Belt and sleeves
(320) 8 ^^
(370) 4 ^^
(390) 1/2 repped the hell out of it. Almost had me? Never even had your car

Dips 8 / 11 / 12 / 8 / 10

Bulgarian Split on 20" box - 75 on bar 3 x 10 ea
Calf Raises 30 / 20 / 15

Inverted hanging sit ups 10

Self debate of old. Keep extra lbs for pushing weight or drop 15 lbs to get back to comfort. Typing this with a chipotle bowl pouring over the top and a bag of chips/ queso thats 100% getting eaten.

 

[Fahcough]

3.20.22
4:30-5:40 (Yesterday Sat & Sun, able to sleep 7 hours both days. More energy in lifts)

Decline Bosu push up 3 x15
HPND (50) 15 (70) 2 x 15

Sled Pull Hand over Hand rope (190) 120ft x 5 rounds
MG bar bench (185) 5 x 8

Yoke OHP (165) 3 x 3
Sandbag Carry Slam Carry Back (200) 60ft x 6 rounds

Bar Shrug (245) 10 - Behind back 2 x 10
Leg Raise on Dip Mount 3 x 10
Rickshaw Carry (270) 120 ft (360) 120' (450) 60' catch breath 60'

Rickshaw shrugs (160) 10

 

[Fahcough]

3.21
5:30-6:40p

Treadmill 3-7mph @ +/- 3-15 incline :15 min (almost died, tried to run up the Utah Hills on the iFit trainer at 13 incline. 1st time having to take a straddle break to catch breath after 5 minutes in...under 6 mph)

DB RDL (45) 3 x 10
Pull Up Bar 1 Rep hold 10 count at top x 3
Squat Jumps 3 x 10

Superman Planks 3 x 30 sec
GM (Axle bar 75) 3 x 10

Snatch Drills (135) 5 / 5 (155) 5 Hold last one 20 seconds
OHP (140) 5 / 5 (160) 4
[Need to YT some snatch vids, finger on outside rings feels good with a plate. Any weight past that, I lose focus and thrust power. have to move to inside rings to clear it ]

DL (245) 10 (355) 8 / 4 (left bicep heating up fast, called it here)
Leg Raise from Dip 3 x 10
Oblique Rainbows 3 x 10ea

Need a back off day, maybe some easy miles and stretching. Quirks n creaks starting to dictate the layout. Haven't did a good lat / bi combo in weeks from lingering demons.

 

[Fahcough]

3.22

22 min treadmill run across Rubicon Trails. 3-7 mph intervals 0-10.5 incline.

All the time could steal before kiddo climbed on. This was a mental challenge. I don't feel like did anything physical. Used to burning so much more energy, going to need twice the road work or much higher pace. We'll call it active rest day.

 

[Fahcough]

3-23 Wed
7-8p

10 min of playing with my Snatch . Not enough time, should do 30-45. (65lbs)
** This 'warm up' was exhausting. Had no idea how bad form was until trying to start from beginner level. Was using a bar with 10s on it and was fighting ass off to get in or stay in position. Stuff was tightening haven't felt before. Trying to pull blades together behind back and do a squat had shakes of a failed rep. Lower back heating up from never being in correct position from hip crease to shoulder pull. Completely humbled and realized have not did a correct snatch before, have been shrug throwing the weight as high as possible then trying to press it over head from some stupid back lean position.

Box Jumps (30) 10 (40) 10 (44) 10
Hammer Pull Up 3 x 10

DB Side Fly (15) 3 x 12
Snatch stance squat A2G (axle 75) 12
Snatch stance squat with bar in high position A2G (axle 75) Struggling wobbly 8 then 7

Wide Lat Pull down (160) 3 x 10
DB Pull Over (70) 3 x 10

MG bar BP (185) 5 (225) 5
Bar BP (225) 5 / 4

Cable Fly - High pin (50) 3 x 10 with 2 count squeeze every rep
Weight Dips (45) 7 / 6 (BW) 12

Was good fun learning I have the flexibility of the 1000 Pound Life people. Ankles won't bend, shoulders won't stay behind head. They actually feel really good from the constant pulling backwards on bar.

 

[Fahcough]

3.24 - Party day. Ring ceremony for oldest, food n fun. Yea, there's a gap. A 17 yr old and a 17 month old

3.25 - Fri
7:10-8:15p

Jump Rope 2 min > High Knees 1 min > 20 Front DB raises > 25 push up > 20 Squat jumps

BP (135 under tension) 10 / 10 / 10 - This super set was stupid-shoulder was screaming
Bulgarian Split (75 on bar) 3 x 10 ea ( shoulder fatigue from bench had me doing this in zercher hold)

Power Clean into squat (135) 7 (185) 5 (205) 4

Hammer Pull Up 3 x 7
DB Snatch (85) 3 x 5 ea

Axle bar Snatch Squats w/ heels on plate (75) 3 x 8 - much better control than flat foot
Practice form shin to high pull catch (135) 6 / 7
(155) 5 **
** Better bar flow, not near as much fighting it. I failed #4 from going right into bad habit, elbows went back and tried to high face pull the bar. The weight is moving so much smoother, not near the raw gutting horrific form trying to throw weights in air. 2nd rep had oh shit moment almost fell back into DB rack it went up so much quicker. Have to drill it into a muscle memory, over thinking too many movements at once.

Hanging ring leg raises - 15

 

[Fahcough]

3.26 Sat
A Failure shadowed by victory
5:30-6:30p

"Attempted" another DIY rack mount assisted hip thrust. Was a quick idea, with extreme lack of engineering. I threw it in corner. Never considered the heavy weight of board would constantly flip to bottom side. I slid off the 1st time and was never comfortable enough to add weight. Fuck it

Spoiler

Play time
50lb sandbag flow Squat > Curl > Press > Slam > Push Up > Jump to position x 10 x 3 round

OHP (140) 3 x 6
Rickshaw Shrugs (160) 3 x 15

Cleans (135) 10
(155) 8
(175) 6
(195) 4
(205) 2
(215) 2

Bag Carry (220 * new bag) 50 ft x 6 rounds - this bish heavy
Dips 15 / 15 / 12

Overhead Walks (Axle 140 ) 3 x 100ft
Leg Raise from ring - 10 / 10 / 15

Today was on point. Perfect exertion without crashing but kept pump for an hour. Full body tense but no pain, no strain. Felt that new bag in the inner thigh and lats.

 

[Fahcough]

3-27 "Sun"day Soul Snatcher -ironically no snatch work today
3:10 - 4:25 p

50lb Bag flow from yesterday x 10 x 3 rounds. Really like that full body warm up

Sled Power Walk (190) 120ft x 3 (235) 120ft x 2
Scotts Press (15 DB) 15 / 12 / 12 / 12 / 12

10" Log Clean & Press for speed (130) 10 / 7 / 7 / 7 / 7
Sled Backpedal jog with 6 ft lead (190) 100ft (235) 100ft x 2 (280) 100ft (325) 100ft - struggle bus

Yoke Walk (350) 120ft x 4
Backwards sandbag throw over yoke from 10ft (50) 4 x 10
Towel grip V- Pull Ups 3 x 10

All sets done outside. 83 degrees - good 1st sun burn of year. Thought this was gonna be a speed challenge day. Handful of needed breathers would fail reps without bringing HR down. Good shit, will repeat next weekend

 

[Fahcough]

3.28 1st Monday of week
5:50-7:15p

15 DB delt flies > 7 Ring Pull Ups > 8 Push Up straight into A2G Snatch squat -Fully balanced then box jump 30" x 4 rounds

Goblet Squats -Heels on board (70) 2 x 10 (85) 10
Cable Fly - high pin (50) 3 x 12 with 2 count hold

DB pause bench (85) 4 x 5
Lat Pull - wide grip (140) 4 x 10
Squat pause (240) 4 x 5

Bar over head A2G squats (Axle bar 50 lb) 3 x 10 - sinking better
Snatch Pull from Hang (135) 10 / 7 (155) 5 (165) 2


Treadmill 22 min on Antelope Island -2 / 15 incline @ 2-7 mph

 

[Fahcough]

3-29
5:30-6:20p

50lb bag flow x 10 x 3

Rapid fire hurdles 32" > 8" > 32" x 10 x 3
Hammer Pull Up 3 x 10

High Pull from Hang position (135) 3 x 5
Rickshaw shrugs (160) 3 x 15

Sandbag Carry (220) 6 x 50ft
High Pull from hip crease - Form rhythm (Axle bar 50lb) 20 / 20 / 14

Dips 10 / 10 / 7
Reverse grip push ups 10 / 10 / 8

Plus Treadmill 10 min jog/walk some incline.

 

[Fahcough]

3-30 Wed
6-6:55p

Hands on feet/ legs straight - hand walk to plank - push up - hand walk back x 10 x 3
Quick hurdles 32" > 8" > 32" x 10 x 3

Incline DB Fly (35) 3 x 15 w/ pause
Bent Rear Delt Fly (10# bumpers) 3 x 13

BP (225) 5 x 5

Clean n Press
(135) 5
(185) 5
(205) 3
(215) 2
(225) 1 PR*
(225) Failed 3 more over thinking and form went to shit

Cable Fly -high pin (50) 3 x 10 with 2 count squeeze
Seated machine dips (270) 12 / 11 / 12

 

[Fahcough]

March 31 -Thur
6:20-7:15p

5 min Fan Bike

Seated V position-sandbag between legs - Lift into shoulder press- slam (watch your balls) (50lb) x 12 x 4
Bar overhead Squat (axle 80) 10 / 10 / 10 / 8

HPND (70) 10 / 10 / 10 / 15
Lu Plate Flies - Hip to overhead (10# bumpers) 12 x 4

Goblet Squat - Heel on board (100 DB ) 9 / 6+4 / 9
Leg Raises from Rings 10 / 10 / 15

Seated OHP (Axle 80) 15 x 3
Rickshaw Carry (270) 120ft (360) 120 (450) 50 + 50

Was still hyper, did another 15 reps of shoulder press

 

[Fahcough]

April 1 Fool - Fri

Treadmill 30 min 2-6mph @ 3-15 inclines .. a rest day.

Had to make sure could stick it out. Cursed with extremely healthy appetite. 4 days in to cutting down the post workout pig out. Basic shake and small meat/veg supper. Was usually a shake, 2-3 servings of supper then a pre bedtime giant bowl of cereal. Going to bed mentally starving but still alive.

 

[Fahcough]

April Too -Sat
6-7:15p

50lb sandbag flow x 10 x 4

Bent Row (225) 6 / 6 / 8
Box Jumps (30") 10 (40")10 (44") 13

Sled Pull hand over hand Battle rope (190) 120ft (235 + 70 lb niece riding ) 120ft (280) 120 (325) 60 + 60

Clean n Press (135) 5 (185) 5 (205) 4 (215) 3

Sandbag over Yoke (200) 5 / 5 / 5 (220) 1 Fail- Barely got to bar - 3 x hold bag 10 seconds
Forearm Curls 35 / 20

Lat Pulls - neutral grip (140) 10 / 11 / 9 / 10
Inverted Rope Pull Ups 10 / 8 / 10

 

[Fahcough]

April 3 -Sun
3:30-4:45p

15 Para Push Ups > 10 (50#) Sandbag slam > 10 Hurdles 32"/8"/32" x 3 rounds

Majority of routine done outside
Speed Cleans (135) 7 (185) 5 / 5 / 5 / 5
Rickshaw Shrugs (160) 5 x 12

Yoke Carry (380lbs ) 100ft x 4 (480) 100 ft
OHP (135) 4 x 5

Leg raises from ring 3 x 15
Standing side fly (10# bumper) 3 x 15

Single arm DB snatch (85) 3 x 3ea - thought was going for 5 -crashing

1st swim of season 10 min - mini ice plunge