Jungle Boogie

7-31
6-7p

KB Swing to Goblet Squat (32kg) 3 x 10
Burpee Double Jump (32" x 32") 6 / 6 / 10

Husa Carry (200) 80ft x 3
GHD Situp 3 x 15

Box Pommel to High Jump (38" x 37") 10 / 20 / 30
KB Gorilla Rows (36kg) 3 x 10

Dual KB Clean (22kg) 10
Floor Work on mat, rolls and flips x 5 min

+ 20 min swim
 
8-1 Thurs
5-5:45

Trap Bar DL (240) 4 x 5
GHD Situp 3 x 10

Reverse Hyper (100) 3 x 10
KB Gorilla Row (36kg) 4 x 10

Frog Jump Over Box (38") 3 x 8
Bear Hug Bag Squat (235) 2 x 5

Burpee bag Pick up (185) 3 x5
Alt knees on heavy bag 3 x 30 sec
 
8-3
11:20- 12:20p

Treadmill 1 hour
3mph @ 8% incline


Part 2
3:30-4:30p

1 min curve mill run between every set . Total runs 15

Dual KB Cleans (22kg) 3 x 10

DL (225) 3 x 7

GHD Raise 3 x 7

Clean & Squat (135) 3 x 5

Tri Pushdown (50) 3 x 15

Ender: 1 mile run
6 min 55sec

KB Oblique Crunches (22kg) 5 x 10 ea side
 
8-4
4:15-5:15p

Dual KB Cleans (28kg) 5 / 5 (36kg) 5 / 5
Bag Rolls - Gorilla Pull (235) 25 ft (275) 25ft x 5

Back Flips off Ropes x a bunch
Bag Flips (275) 25ft x 5

Bag High Ext (275) 3 / 3 (235) 5
Floor work - Round off hand springs x bunch

KB Single leg RDL (18kg x 2) 4 x 5ea
Training Bag Oblique Leans (80) 3 x 5 ea side

+20 min swim

Edit: 1st day shoulder feeling usable. Able to reach overhead, did not push it. No push / no press . Did some floor gymnastics but most of it was only using left hand brace on floor. Giving it the full 30 day rest after the needle. The backflips were from neutral grip release points, no overhead rotation on arms.
 
8-5
5-6:30p

Treadmill 45min 3mph @ 8% incline

Inverted Ring Rows 3 x 15
DL Pause at Knee (225) 3 x 7

Rope Swing work 3 x bunch
Goblet Squat (40kg) 5

Dual KB Cleans (28kg) 5 / 5
Switch Knees Heavy Bag 10 / 10

Training Bag Pull Over & Situp (80) 10
High Jumps (37") 5 (43") 5 / 5
 
8-6
5:45-6:45p

Treadmill 35 min 3mph @ 8% incline

Burpee Jumps (32") 3 x 10
Dual KB Cleans (28kg) 3 x 7

Jump to High Bar (9ft) + Pull Up to invert 2 / 2 / 2
KB Gorilla Rows (36kg) 3 x 10

High Jumps (43") 4 x 5
Bag Pull over to Sit up (80) 4 x 5
 
8-8
5:30-6:45p

Treadmill 15 min 3mph @8% incline
15 min 3mph @ 12 % incline

KB Gorilla Rows (36kg) 12 / 10 / 10
Box Step Up & Jump (20") 10ea (24") 10ea
Box Pommel Jumps (40") 10 (44") 6/ 4 /10 / 10 / 6

Bag to Left Shoulder (185) 1 --- nope, other side too involved and hurt
Bag High Extensions (185) 3 x 5
Bulgarian Split Squat & Jump 2 x 10 ea

Dual KB Cleans (28kg) 3 x 10
1/2 range push ups - --- not many, they felt awkward on shoulder . Still can't do a full range push up without the stab
Banded Tri Pushdowns (Green) 2 x burnouts

Single KB Rack Carry (28kg) 3 x 80ft ea
Double Jumps (32" x 37") 3 x 5
 
8-9 Fri
5:40-6:50p

Run 3 x 1 min
Laydown / Get Up 2 x 12

DL (225) 2 x 10
Burpee Jump (32") 2 x 10

Box Pommel Jumping (30") 16 (40") 14 (44") 10 (48") 6 / 6 / 8 / 8

Dual KB DL (36kg) 2 x 10
Bag Grapple Rolling (185) 20 cross body
DB Bent Rear Fly (10) 2 x 25

Band Tri Pushdown (Green) 2 x burnout
Training Bag Good Mornings (80) 12

5 min Abs
 
8-10
5:50-6:30p

Jump Knees 20

Training Bag to Shoulder (80) 2 x 10
Single KB Clean & Squat (22kg) 3 ea side

Box Step up to jumping Knee (24") 10 ea side
KB Gorilla Row (36kg) 10

Then I got really carried away and stayed on mat until it was time to go meet parents for dinner.
Running Side Flips over boxes (30" / 40 " / 44" ) 60+ attempts .
Able to barely skim back on box and still land it, but I take the boxes away and body freaks out. Flop to ground mid flip. Think I'm scared to land on shoulder and keep bailing out.

Random notes: Have increased cardio , pace walking and running alot over the month. Cleaned up meals, eating more protein. Body weight went up from 178-186 <{cruzshake}> Not even doing heavy weights (can't) Routine has been majority floor exercises, core work, higher paced athletic movements. It's not bad weight, just felt body getting heavier and arms / back filled out again really fast from the cutting.
 
8.11 Sun
1:15-2:30p

Bag Suplex (115) 10 (185) 3 (220) 5 / 5 / 5 (235) 2/ 2/ 2/ 2/ 2 /1 / 1

Straddle style Box Jumps (38") 3 (45") 3 / 3

Box Flips (40") 20 minutes of playing
Back Bends 10
Glute Raises 20
Frog Squats 20
 
8-13
6-7p

2min Air Runner > 20 KB Swings (36kg) x 3 round

Dual KB Cleans (28kg) 3 x 10
Primal Squat Box Jump (30") 3 x 10

Steps Ups (24") 3 x 10
Husa Bag Carry (200) 80ft x 3

Inverted Rows on Para Bars 3 x 10
DL 5 count Pause (225) 3 x 5

Box Side Flips (40") 20
Training Bag Shoulder Carry (115) 200ft ea x 3
 
8-14
4:45-5:50p

Bag Shoulder Carry (115) 2 x 1 min
GHD Raises 5 / 5

Squat Broad Jumps to (30") Box 5 / 5
Hip Flow Drips over Box (24") 10 (30") 6 / 10 / 10 / 10

Bag On Box & Jump (185# @ 44") 5

Bag Side to Side Marching (185) 3 x 20 seconds
Box Flips (30") 3 x 20

DL & Shrug (225) 5 (315 ) 8 (405) 6 / 5
 
8-18
1:30-2:30p

Cleaning gym, which involves moving all sandbags multiple times to clean floor.

2:30-3:30p

Dual Rope Pull Up 5
Dual Rope Inverted Rows 10 / 10
Box Flips (30") 3 x 10 (40") 10 /20 / 20

Tactical KB Cleans (28kg) 10 / 10
Wall Runs x 5
Husa Bag Carry (225) 50ft x 2

Overheated. Was brutal in sun

3 min Air runner x 4
HusaBag Pickup & 10 second Hold (225) x 4

15 min abs
 
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