Goals & Gains Jungle Boogie

8-20
6-6:30p

2 min Air runner x 2
KB Gorilla Rows (32kg) 10 / 10

Tri pushdown (50) 15 / 25
Dual KB Cleans (28kg) 10 (32kg) 10

H2H Swings (32kg) 20
Side Plank Crunches 15 ea side

Fast pace box jumps (30") 20
Fast Hurdle box jumps (48") 10

Spring Board box high jumps (24" push off boxes) 20

+ 30 min swim
 
Rigg9 said:
Can only imagine what type of sweet ninja training you'll come up with with the ramp
Click to expand...
It's got my respect for sure. Looking downhill from the top is deceptive and you come down the ramp really fast. So nothing too crazy yet.

8-21
6-7p

Up / Downs 3 x 10
Double Jumps (32" x 32") 3 x 10

Chin Up 10 / 7
12' Wall Run w/ various ground flips 20 / 20 / 15

Dual KB Cleans (32kg) 2 x 7
High Jumps {37") 5

Spring Board jumping (24" Box Over 47" Hurdle) 6 / 8 (24" Box Over 56" Hurdle ) 6 / 5 / 5 / 5


+ 20 min swim
 
8.24
4:30-5:30p

1 min Air Runner x 2
KB Swings (42kg) 2 x 20

Dual Rope Work x 20 min
Pause DL (315) 5

KB Gorilla Row (36kg) 3 x 10
Attempted Pipe Climbs x 4 - then ripped skin off hand

Box Jump (24") to Pipe Grab (9ft) x 5
Husa Bag Carry (225) 80ft x 4

Various Box Jumps x 15 minutes
Bag Squat (275) 5 / 5
HusaBag Carry (250) x 4
 
8.26
6:15-7p

Treadmill - Scratch that, 45 min phone call

KB Gunslingers (22kg) 3 x 12
Yoke Jumps (56") 6 / 7 / 8

Diving Front Rolls Over Various Hurdles (30" , 32" , 37" ) x 15 minutes
Double Jumps (32" x 37" ) 3 x 5

Bag on Box (215 x 44") 2 / 5
Frog Squat & Jump 10

+ 30 min swim
 
8-27
5:45-6:50p

14 min EMOM :
1 min Air Runner
10 KB Gunslingers (22kg)

Bag Ext (235) to Yoke Jump (56") to Bag Ext (215) to Yoke Jump (56") x 5
Elbows to Knees 2 x 30

Floor Flow . Jumps / Flips / Ninja shit / High bar swings / Front Rolls x 25 min
 
8.29
6-7p

Had entire routine planned out and did an hour of Floor chaos . More box jumps & flips, jumping off of everything in gym , launching body from rings and ropes . No names for this shit, it's pure insanity .
 
8.31 Rainy Saturday
2:50-4:15 p

Rope n Ring Swings x 25 min
Training Bag Shoulder Slams (80) 10 ea (115) 6 / 10 / 10

Box Jumps to Yoke Jumps to Flips to Dives x 20 min
30 second bag carry on air runner (115) x 7

Bag Pick up and Carry 25 ft fast as you can (235) x 3

+ 30 min air runner walking high pace
 
9.1
12pm

Treadmill 20 min 3mph 10% Incline

3:30-4:30p
KB Gunslingers (28kg) 5 x 10
1 min Air Runner x 5 (Had to hit 0.15 mile in the minute)

Bag Carry (Husa 225) 80ft x 4
Various Box Jumps & Flips x a bunch

Wall Run 12' x 30
Training Bag Shoulder Carry (115) 160ft x ea side

Hurdle Jumps x a bunch

Was a good semi structed day. Past couple weeks have been disrupted and distracted as fuck. Workouts not been going as written out. Changing on the fly and just end up having fun playing. Needed to get under some bag weight. Oh yea, MRI was this morning @ 8am . Results Wed evening.
Shoulder situation: it hurts to move it, it doesn't hurt to use it. I can do flips and hand springs but I can't press anything overhead. Can swing from ropes and rings, but push ups hurt. The collar bone still hurts to touch it, 3 + months later. I don't think it's muscle, feels like something sharp is stabbing in 3 exact movements. Reaching directly across chest to other arm, and pressing straight out or straight up.
 
9.2 Labor Day
3- 4:30 p

10 second sprint burst Air Runner x 3
Box Step Ups (20") 20 (24") 10 / 20 / 20

Training bag on shoulder and Use rope to traverse Incline Ramp (80) 1 ( 115) 7
Incline Ramp runs x 5

Sled Pull up the Ramp (260) x 5
HusaBag Carry (225) 80ft x 3

Double High Jump (43" x 30") 2 (43" x 40") 12

Run course : High Jump (37") to Box Flips (30") to Front Dives (32" hurdle) 15 / 15 / 10
 
Fahcough said:
9.1
12pm

Treadmill 20 min 3mph 10% Incline

3:30-4:30p
KB Gunslingers (28kg) 5 x 10
1 min Air Runner x 5 (Had to hit 0.15 mile in the minute)

Bag Carry (Husa 225) 80ft x 4
Various Box Jumps & Flips x a bunch

Wall Run 12' x 30
Training Bag Shoulder Carry (115) 160ft x ea side

Hurdle Jumps x a bunch

Was a good semi structed day. Past couple weeks have been disrupted and distracted as fuck. Workouts not been going as written out. Changing on the fly and just end up having fun playing. Needed to get under some bag weight. Oh yea, MRI was this morning @ 8am . Results Wed evening.
Shoulder situation: it hurts to move it, it doesn't hurt to use it. I can do flips and hand springs but I can't press anything overhead. Can swing from ropes and rings, but push ups hurt. The collar bone still hurts to touch it, 3 + months later. I don't think it's muscle, feels like something sharp is stabbing in 3 exact movements. Reaching directly across chest to other arm, and pressing straight out or straight up.
Click to expand...

Shoulder injuries are the fucking worst. :(

Good luck with the MRI results.
 
KnightTemplar said:
Shoulder injuries are the fucking worst. :(

Good luck with the MRI results.
Click to expand...
Appreciate all the concern. I know it's relatable and may your healing journey be swift and with a powerful vengeance!

So white is bad, white is inflammation. He said dang you did it good. 6 weeks of If you can't do it in a Sling, then don't do it. Better yet, put a sling on and stop using it during the day. Fast forward days on meds / not lifting heavy weight and it's feeling more mobile. Probably just masked from the pain killer.
MRI.jpg
 
9.4 Thurs - Orthopedic MRI Follow up date - 6 weeks of no weights ..psshh
5:45 - 7

Treadmill 30 min 3mph 10 % Incline

10 min EMOM :
1 min Twist Plank
10 Slow Reverse Crunch

Knees to Elbow 50
Speed Box Jumps (40") 10 / 10 / 10
Banded Knees (Black) 15 ea side
Box Jumps from Side Stance (30") 10 (40") 8 / 5
High Jump (43") + Long Box Jump (40") 5 / 7
Dead Bugs 30
1 min Plank x 3
Reverse Crunch 15
 
9.5
5:30-7:20p

Treadmill 25 min 3mph 12% Incline

Plank 1 min x 2
Box Squats (310) 8 (400) 5 (490) 3 / 3 / 2

High Jump (37") to Box Jump (40") 4 / 3 / 5/ 8
Speed Jumps (40") 10 / 10 / 10 / 10

Side Stance Box Jump ( 40" ) 10 / 10
Squat (140) 10

Heavy Bag Work - Flying Knees 25 min
Calf Raises (200) 10 / 15 / 10
 
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