Goals & Gains Jungle Boogie
- Thread starter Fahcough
- Start date
- Joined
- Sep 6, 2015
- Messages
- 18,864
- Reaction score
- 21,789
9.7
2:30-4p
Sled Pulls (3 plates) 50ft x 8
Yoke Carry (500) 20ft x 10
4 Square HIgh Jumps (32" x 37" x 32" x Backwards ) 4
Flow Jumps over Hurdles (32" x 32" ) 8 rounds
Band Assisted High Jumps (Dual Green) 10 / 5 / 5
High Jump (47") 8
Weighted Rope Curls (25#KB) 30sec x 8
Reverse Planks with Band 30 sec x 3
Heavy Bag Work 20 min
2:30-4p
Sled Pulls (3 plates) 50ft x 8
Yoke Carry (500) 20ft x 10
4 Square HIgh Jumps (32" x 37" x 32" x Backwards ) 4
Flow Jumps over Hurdles (32" x 32" ) 8 rounds
Band Assisted High Jumps (Dual Green) 10 / 5 / 5
High Jump (47") 8
Weighted Rope Curls (25#KB) 30sec x 8
Reverse Planks with Band 30 sec x 3
Heavy Bag Work 20 min
- Joined
- Apr 24, 2011
- Messages
- 8,186
- Reaction score
- 11,505
Just a quick update he lost power for a couple of days due to a storm where he lives
- Joined
- Sep 26, 2005
- Messages
- 5,886
- Reaction score
- 8,307
Ah OK, thanks Rik.
- Joined
- Sep 6, 2015
- Messages
- 18,864
- Reaction score
- 21,789
Good looking out big bro. Hurricane took a tour straight through the Jungle
Wasn't a terrible one, maybe 80mph burst winds, much calmer than previous years. Took trees out but not buildings. Best part about working all day on recovery is coming home to a hot n dark house & sleeping like shit. Everyone survived, only the mess remains. Love you guys. 
- Joined
- Sep 6, 2015
- Messages
- 18,864
- Reaction score
- 21,789
9.8 Sun
5-6:15p
Air Runner 0.15 mile in under 1 min x 2
DL (225) 2 x 10
Box Jump (40") 10 / 15
Bag On Shoulder Squats (115) 2 x 5 ea side
Hack Squat (3 plate) 2 x 10
GHD Situp 2 x 15
Elbows to Knees 2 x 1 min
Tri Push down (40) 2 x 15
DB Curls (30) 2 x 15
Treadmill 32 min 3mph 12 % incline
****************************************************************
9.9
5:30-7 p
Treadmill 23 min 3-5mph 15% incline
Double Jumps (32" x 37") 2
Triple Jumps (32" x 37" x 43") 10
Broad jumps to speed back hops
Bars & various jumps 30 min
Lay down / Get up 20
************************************************************
9.10
Treadmill 45 min 3mph 12 % incline
*************************************************************
9.11 Hurricane Day
12:30-2p
Yoke Zercher Carry (150) 40ft x 2 (190) 40ft x 7
Kinetic Ball Rotations 4 x 30 sec
Sled Push / Pulls (3 plates) 40ft x 6
DiY Sand Jugs Carry (85lb each) 80ft x 7
L-sit Pull Ups 6 x 5
50ft Run & Jump Course x 7
Sand Jug Lunges (85) 30ft x 5
************************************************
9.12
No Power - worked 12 hours - forced rest
5-6:15p
Air Runner 0.15 mile in under 1 min x 2
DL (225) 2 x 10
Box Jump (40") 10 / 15
Bag On Shoulder Squats (115) 2 x 5 ea side
Hack Squat (3 plate) 2 x 10
GHD Situp 2 x 15
Elbows to Knees 2 x 1 min
Tri Push down (40) 2 x 15
DB Curls (30) 2 x 15
Treadmill 32 min 3mph 12 % incline
****************************************************************
9.9
5:30-7 p
Treadmill 23 min 3-5mph 15% incline
Double Jumps (32" x 37") 2
Triple Jumps (32" x 37" x 43") 10
Broad jumps to speed back hops
Bars & various jumps 30 min
Lay down / Get up 20
************************************************************
9.10
Treadmill 45 min 3mph 12 % incline
*************************************************************
9.11 Hurricane Day
12:30-2p
Yoke Zercher Carry (150) 40ft x 2 (190) 40ft x 7
Kinetic Ball Rotations 4 x 30 sec
Sled Push / Pulls (3 plates) 40ft x 6
DiY Sand Jugs Carry (85lb each) 80ft x 7
L-sit Pull Ups 6 x 5
50ft Run & Jump Course x 7
Sand Jug Lunges (85) 30ft x 5
************************************************
9.12
No Power - worked 12 hours - forced rest
- Joined
- Sep 6, 2015
- Messages
- 18,864
- Reaction score
- 21,789
9.13 Friday
6:10-7p
Air Runner 2 x 2 min
KB Swings (36kg) 2 x 20
Box Jumps (40") 2 x 10
DL (225) 10
Up / Down & Jump 2 x 10
Elbows to Knees 2 x 50
Side Plank Crunches 2 x 10 ea
DB Curls (25) 25
Skull Crushes w/ Bag (75) 10 -- awkward don't like em
Skull Crushes DB (25) 2 x 10
Bag pick up & Run (115) 80ft x 6 / 100ft x 5
+ 30 min cleaning sticks & leaves out pool
*****************************************************************************
9.14
6:45-7:30p
7 Rounds
3 min Air Runner
10 GHD Situp
10 Hanging Knee Tucks
*******************************************************************************
9.15
6-7p
Training Bag Oblique Leans (80) 2 x 5 ea
Hand High Kicks 3 x 20 seconds
Touch Toes - Kick Back - into Squat & Jump 10 / 5 / 5 / 5 /5
Hands on Box & Jump (44") 5 / 5 (48") 3 / 5 / 5
Rope Climbs 3 / 2 / 4
High Jump to Broad Jump (37") 5 x 5
Alternating Knee Raises 3 x 10
Trap Bar DL (230) 3 (320) 3 (410) 3 (500) 2 / 2 / 2 / 2 / 2/ 2 /2
Bag Pick up & Run (185) 60ft x 12
************************************************
9.16
Forced Rest . Working everyday long hours , losing sleep. Being responsible for body sake.
6:10-7p
Air Runner 2 x 2 min
KB Swings (36kg) 2 x 20
Box Jumps (40") 2 x 10
DL (225) 10
Up / Down & Jump 2 x 10
Elbows to Knees 2 x 50
Side Plank Crunches 2 x 10 ea
DB Curls (25) 25
Skull Crushes w/ Bag (75) 10 -- awkward don't like em
Skull Crushes DB (25) 2 x 10
Bag pick up & Run (115) 80ft x 6 / 100ft x 5
+ 30 min cleaning sticks & leaves out pool
*****************************************************************************
9.14
6:45-7:30p
7 Rounds
3 min Air Runner
10 GHD Situp
10 Hanging Knee Tucks
*******************************************************************************
9.15
6-7p
Training Bag Oblique Leans (80) 2 x 5 ea
Hand High Kicks 3 x 20 seconds
Touch Toes - Kick Back - into Squat & Jump 10 / 5 / 5 / 5 /5
Hands on Box & Jump (44") 5 / 5 (48") 3 / 5 / 5
Rope Climbs 3 / 2 / 4
High Jump to Broad Jump (37") 5 x 5
Alternating Knee Raises 3 x 10
Trap Bar DL (230) 3 (320) 3 (410) 3 (500) 2 / 2 / 2 / 2 / 2/ 2 /2
Bag Pick up & Run (185) 60ft x 12
************************************************
9.16
Forced Rest . Working everyday long hours , losing sleep. Being responsible for body sake.
- Joined
- Apr 24, 2011
- Messages
- 8,186
- Reaction score
- 11,505
Good looking out big bro. Hurricane took a tour straight through the Jungle
Just glad to know your ok more than anything!
- Joined
- Sep 6, 2015
- Messages
- 18,864
- Reaction score
- 21,789
9.17
Treadmill 50 min 3mph 12% Incline
10 min abs
***************************************
9.18
5:45-7 p
Treadmill 38min 3mph 12 % Incline
High Bar Dismounts x hundred
Jumps (32" x 37") 10 (37" x 43") 4
Gorilla Rows (28kg) 12
Plank to Tuck Jump 15
Hanging Knee Tucks 2 x 15
*******************************************
9.19
Forced rest day due to Axe Throwing after work party.
Fitness at work, had stadium to get Wifi in so covered hundreds of flight of stairs.
**********************************************
9.20 Fri
6- 7:05p
Work fitness - Wifi in 3 story building. Hundreds of stairs
Treadmill 28 min 3mph 8% Incline
Rotating Pull Up Bar (new toy) 1 , can't do it yet with overhead grabbing
9 Rounds:
KB Oblique Crunches (22kg) 10 ea side
Hanging Knee Tucks 10
75ft Bag Carry (125) Followed by 3 Triple Jumps (32" x 37" x 32")
******************************************************************
9.21 Sat Scored a Stair Master Stepper - Commercial grade
4:10-5:10p
StairMaster 2min x 3
Vertical Bag Carry (185) 80ft x 3
Bag Squats (185) 3 x 5
Hanging Knee Tucks 4 x 10
Zercher Yoke Carry (190) 40ft x 3
1/4 mile run x 3
Gorilla Rows (28kg) 3 x 10
Horizontal Bag Carry (185) 40ft x 8
Training Bag Shoulder Carry (115) 100ft x 2 ea side
Triple Jumps (30" x 32" x 30" ) 15 / 15 /10
KB Oblique Crunch (22kg) 15 ea
+ 20 Floors Stair Master
Treadmill 50 min 3mph 12% Incline
10 min abs
***************************************
9.18
5:45-7 p
Treadmill 38min 3mph 12 % Incline
High Bar Dismounts x hundred
Jumps (32" x 37") 10 (37" x 43") 4
Gorilla Rows (28kg) 12
Plank to Tuck Jump 15
Hanging Knee Tucks 2 x 15
*******************************************
9.19
Forced rest day due to Axe Throwing after work party.
Fitness at work, had stadium to get Wifi in so covered hundreds of flight of stairs.
**********************************************
9.20 Fri
6- 7:05p
Work fitness - Wifi in 3 story building. Hundreds of stairs
Treadmill 28 min 3mph 8% Incline
Rotating Pull Up Bar (new toy) 1 , can't do it yet with overhead grabbing
9 Rounds:
KB Oblique Crunches (22kg) 10 ea side
Hanging Knee Tucks 10
75ft Bag Carry (125) Followed by 3 Triple Jumps (32" x 37" x 32")
******************************************************************
9.21 Sat Scored a Stair Master Stepper - Commercial grade
4:10-5:10p
StairMaster 2min x 3
Vertical Bag Carry (185) 80ft x 3
Bag Squats (185) 3 x 5
Hanging Knee Tucks 4 x 10
Zercher Yoke Carry (190) 40ft x 3
1/4 mile run x 3
Gorilla Rows (28kg) 3 x 10
Horizontal Bag Carry (185) 40ft x 8
Training Bag Shoulder Carry (115) 100ft x 2 ea side
Triple Jumps (30" x 32" x 30" ) 15 / 15 /10
KB Oblique Crunch (22kg) 15 ea
+ 20 Floors Stair Master
- Joined
- Sep 6, 2015
- Messages
- 18,864
- Reaction score
- 21,789
9.22
3:15-4:45p
Stair Master 10 Floors x 6
Hanging Knee Tucks 5 x 15
Para Bars Swinging Leg Raises x 8
Sideways jumps (30" x 37" x 30") x 8
Yoke Jumps with Random Box / Hurdles mixed in 10 x 15
Frog Jump to Swinging DIsmount 10 / 5 / 6 / 6
High Bar Flip overs 5 / 5
Speed Horizontal PIck ups (215) 3 / 3/ 3
+ 75 Floors Stair Master
****************************************************
9.23
Treadmill 45 min 3mpn 12 % incline
30 min swim
Forcing self to dial it back tremendously on output. Add cardio. Stop restarting recovery process every time it starts to feel better.
BW : 182 lbs
3:15-4:45p
Stair Master 10 Floors x 6
Hanging Knee Tucks 5 x 15
Para Bars Swinging Leg Raises x 8
Sideways jumps (30" x 37" x 30") x 8
Yoke Jumps with Random Box / Hurdles mixed in 10 x 15
Frog Jump to Swinging DIsmount 10 / 5 / 6 / 6
High Bar Flip overs 5 / 5
Speed Horizontal PIck ups (215) 3 / 3/ 3
+ 75 Floors Stair Master
****************************************************
9.23
Treadmill 45 min 3mpn 12 % incline
30 min swim
Forcing self to dial it back tremendously on output. Add cardio. Stop restarting recovery process every time it starts to feel better.
BW : 182 lbs
- Joined
- Oct 20, 2004
- Messages
- 118,381
- Reaction score
- 229,615
- Joined
- Sep 6, 2015
- Messages
- 18,864
- Reaction score
- 21,789
Harland is an under appreciated genius.
9.24
6:20-7:20p
Treadmill 20 min 3mph 12% incline
6 Rounds:
Side Plank Crunches 10 ea
75ft Lunges
KB Oblique Crunch (22kg) 10 ea
75ft Horizontal Bag Carry (185)
10 min Heavy Bag (no right hands throw)
1 min Knees to Elbows
**********************************************************************
9.25
7-7:35p
9 Rounds:
StairClimber 10 Floors
10 Hanging Knee Tuck
100 Knee to Elbow
Horizontal Bag Pick up (215) Stopped at 3 - Felt in shoulder
5 DL (225)
KB Oblique Crunch (22kg) 10 ea
************************************************************************
9.26
5:30-7:15p
Treadmill 3mph 15% Incline 20 min
Up / Down from Frog Squat 8 / 6 / 10 / 10 / 6
50ft Run with Hurdle Jumps (37") 10 (48") 4 (44") 6 (54") 5 x 8 (60") 2 x 3
Bag Vertical Carries (235) 40ft x 5
Sled Pull (3 plate) 40ft x 4 ( 4 plates) 40ft x 5
Heavy Bag 25 min
*********************************************************************
9.27 Friday
Treadmill 38 min 3 mph 12% incline
***********************************************************************
9.28
2-4:15 p
Long Stride Lunges with Training Bag (80#) 40ft x 4
Crab Side Jumps 50ft x 5
Bear Crawl Sled Pulls (2 Plate) 40ft x 10
Floating L-sit 30sec x 3
5 Jumps (30" x 32" x 37" x 32" x 30") 2 / 2/ 3 / 4
Bag Speed Carries (185) 40ft x 6
Zercher Yoke Carries ( 250) 40ft x 6
FitBar Grip Hammer Rotating PUll ups x 4 rounds
Training Bag on Shoulder Backwards Jumping (115) 25ft x 6
Training Bag Front Rack Carry (115) 100ft x 4
StairMaster 110 Floors (fk yes got 2 horrible charlie horses that night, from knee to crotch on internal abductor)
- Joined
- Sep 6, 2015
- Messages
- 18,864
- Reaction score
- 21,789
9.29
3:10-3:50p
Rounds 7:
Stair Master 10 Floors
Air Runner 1 min
KB Oblique Crunch (2kg) 10 ea
50 Knee to Elbow
+ 5 min swim
****************************************************************************
9.30
6-6:30 p
5 Rounds :
Air Runner 2 min
Bag Carry (125) 100ft
8 Rings Knee Tuck to Inverted Stand
KB Oblique Crunch (22kg) 10 ea
+20 min swim
***********************************************************************************
10.1
5:25-6:30p
Treadmill 3mph 12% incline 20 min
Jumps (44") 16 /13 / 11 (30" x 30") 10 / 10 (24" x 24") 10 (37" x 24" x 24") 10 / 5
Bag Pick up & Surrenders (185) 2 / 2 / 2
GHD Sit up 10 x 4
GHD Raises 5 x 4
Hanging KB with Knee Taps (22kg) 15 ea side x 4
*************************************************************************************
10.2
Treadmill 45min 3mph 12% incline
***************************************************************************************
10.3 Thurs
6-6:40p
4 Rounds:
Stair master 10 Floors
Air Runner 2 min
DL (225) 7
Training Bag Front Squats (115) 5
Hanging Knee Tucks 10
Bag Pickup & Marches (185) 10
Tri Pushdowns TuT (40) 15 (30) 15
Hanging Single Knee Up 10 ea side
DB Curls (30) 15
75 Reverse Crunches
Taking a holistic approach to this healing. Its been months with minimal recovery, then I do some hyperactive shit and bring it back to painful levels. Have barely been giving it a couple days rest. This last week or so have really dialed it back to reasonable output, if I feel it I stop doing it. Already able to reach overhead with more range. Have to stick with a boring approach, which means had to back off the social posting. That shit instigates me to do more & more. Taking some weeks off that should help the mental as well and get some time back in order. Now have to un-convince self that more running doesn't equal more oreos at night.
3:10-3:50p
Rounds 7:
Stair Master 10 Floors
Air Runner 1 min
KB Oblique Crunch (2kg) 10 ea
50 Knee to Elbow
+ 5 min swim
****************************************************************************
9.30
6-6:30 p
5 Rounds :
Air Runner 2 min
Bag Carry (125) 100ft
8 Rings Knee Tuck to Inverted Stand
KB Oblique Crunch (22kg) 10 ea
+20 min swim
***********************************************************************************
10.1
5:25-6:30p
Treadmill 3mph 12% incline 20 min
Jumps (44") 16 /13 / 11 (30" x 30") 10 / 10 (24" x 24") 10 (37" x 24" x 24") 10 / 5
Bag Pick up & Surrenders (185) 2 / 2 / 2
GHD Sit up 10 x 4
GHD Raises 5 x 4
Hanging KB with Knee Taps (22kg) 15 ea side x 4
*************************************************************************************
10.2
Treadmill 45min 3mph 12% incline
***************************************************************************************
10.3 Thurs
6-6:40p
4 Rounds:
Stair master 10 Floors
Air Runner 2 min
DL (225) 7
Training Bag Front Squats (115) 5
Hanging Knee Tucks 10
Bag Pickup & Marches (185) 10
Tri Pushdowns TuT (40) 15 (30) 15
Hanging Single Knee Up 10 ea side
DB Curls (30) 15
75 Reverse Crunches
Taking a holistic approach to this healing. Its been months with minimal recovery, then I do some hyperactive shit and bring it back to painful levels. Have barely been giving it a couple days rest. This last week or so have really dialed it back to reasonable output, if I feel it I stop doing it. Already able to reach overhead with more range. Have to stick with a boring approach, which means had to back off the social posting. That shit instigates me to do more & more. Taking some weeks off that should help the mental as well and get some time back in order. Now have to un-convince self that more running doesn't equal more oreos at night.
- Joined
- Sep 6, 2015
- Messages
- 18,864
- Reaction score
- 21,789
10.4
No gym, worked late.
Walked 6 miles at work.
*********************************************************************
10.5
6:45-7:35p
5 Rounds:
10 Floors Level 10
1 min Air Runner
Slow Decent DL (225) 3
10 Jump Knees
10 Switch Kicks
3 Horizontal Bag Pick ups (185)
Banded Pushdown (Purple) Burnout
Cable Curls (30) 15
KB Knee Raises (22kg) 15 ea side / 10 ea / 5 ea
**********************************************************************
10.6
1-2:10p
Rounds 4:
Air Runner 0.15 mile in under 1 min
Gorilla Rows (32kg) 10
DB Skull Crushers (30) 10
Jump Knees 10
50ft Horizontal Carry (185) 50ft Vertical Carry
10 Floors Level 13
Sled Rope Pull (3plate) 80ft
Primal Squat Box Jumps (30") 5
KB Oblique Crunches (22kg) 10 ea
+ 10 min swim
********************************************************************
10.7
5:45-6:20p
5 min Air Run Distance 0.81 mile
Rounds 5:
KB Swing (36kg) 20
5 Floors Level 16
Vertical Bag Carry (185) 100ft
10 Switch Knees
KB Oblique Crunch (22kg) 10 ea
Box Step Up Jumps (20") 20
****************************************************************
10.8
5:30-6:15p
4 Miles walked at work
Rounds 5:
H2H KB Rows (32kg) 10
Zercher Yoke Carries (150) 80ft
5 Floors Level 18
High Jump (37") to Knee x 4
Spinning Hook Kick 3 ea
Training Bag Shoulder Carry (115) 200ft ea side
Knee to Elbow 50
Up / Down & Jump 10
+ 5 min swim
****************************************************************************
10.9
5:50-6:20p
4 miles walked at work
Rounds 5:
Air Runner 0.15 mile in less than 1 min
KB Gunslinger (18kg) 10
Double Jumps (37" x 32") 5
Body Kicks 5 ea
Bag Pickup & Carry 5 Steps (185) Repeat pick up & Walk for 80ft
+ 5 min swim
************************************************************************
10.10 (Part 1 )
1:50-3p
20 min heavy bag session
5 Rounds :
Air Runner 0.15 mile under 1 min
KB Suitcase Carry (32kg) 100ft ea side
Spinning Back kick 3 ea
Bag on Shoulder Lunges (115) 40ft ea
Sled Pull (3 plates) 80ft
Awkward Training Bag carry in High Pull hold (115) 80ft
(Part 2)
6-6:30p
50ft Carry (100lb Atlas Stone) x 10
50ft Carry (125lb bag) x 10
Banded Tri Kickbacks (Red) 20 x 15
50 Crunches
No gym, worked late.
Walked 6 miles at work.
*********************************************************************
10.5
6:45-7:35p
5 Rounds:
10 Floors Level 10
1 min Air Runner
Slow Decent DL (225) 3
10 Jump Knees
10 Switch Kicks
3 Horizontal Bag Pick ups (185)
Banded Pushdown (Purple) Burnout
Cable Curls (30) 15
KB Knee Raises (22kg) 15 ea side / 10 ea / 5 ea
**********************************************************************
10.6
1-2:10p
Rounds 4:
Air Runner 0.15 mile in under 1 min
Gorilla Rows (32kg) 10
DB Skull Crushers (30) 10
Jump Knees 10
50ft Horizontal Carry (185) 50ft Vertical Carry
10 Floors Level 13
Sled Rope Pull (3plate) 80ft
Primal Squat Box Jumps (30") 5
KB Oblique Crunches (22kg) 10 ea
+ 10 min swim
********************************************************************
10.7
5:45-6:20p
5 min Air Run Distance 0.81 mile
Rounds 5:
KB Swing (36kg) 20
5 Floors Level 16
Vertical Bag Carry (185) 100ft
10 Switch Knees
KB Oblique Crunch (22kg) 10 ea
Box Step Up Jumps (20") 20
****************************************************************
10.8
5:30-6:15p
4 Miles walked at work
Rounds 5:
H2H KB Rows (32kg) 10
Zercher Yoke Carries (150) 80ft
5 Floors Level 18
High Jump (37") to Knee x 4
Spinning Hook Kick 3 ea
Training Bag Shoulder Carry (115) 200ft ea side
Knee to Elbow 50
Up / Down & Jump 10
+ 5 min swim
****************************************************************************
10.9
5:50-6:20p
4 miles walked at work
Rounds 5:
Air Runner 0.15 mile in less than 1 min
KB Gunslinger (18kg) 10
Double Jumps (37" x 32") 5
Body Kicks 5 ea
Bag Pickup & Carry 5 Steps (185) Repeat pick up & Walk for 80ft
+ 5 min swim
************************************************************************
10.10 (Part 1 )
1:50-3p
20 min heavy bag session
5 Rounds :
Air Runner 0.15 mile under 1 min
KB Suitcase Carry (32kg) 100ft ea side
Spinning Back kick 3 ea
Bag on Shoulder Lunges (115) 40ft ea
Sled Pull (3 plates) 80ft
Awkward Training Bag carry in High Pull hold (115) 80ft
(Part 2)
6-6:30p
50ft Carry (100lb Atlas Stone) x 10
50ft Carry (125lb bag) x 10
Banded Tri Kickbacks (Red) 20 x 15
50 Crunches
- Joined
- Sep 6, 2015
- Messages
- 18,864
- Reaction score
- 21,789
10.11
Treadmill 35 min 3mph 12% incline
******************************************************
10-12 Sat
3:45-4:10p
4 Rounds :
2 min Air Runner - must hit 0.30 mile
Squat Jumps 40 ft
Bag Pick Up and Drop (185) 40ft
KB Goblet Carry (90lb) 80ft
Cable Curls (40) 10
Various Kicks 10-20 count
GHD Situp 10
Flying Knee 2 ea side
+ 15 min swim
*********************************************************************
10.13
3:05-4p
5 Rounds:
10 Floors Level 13
Flying Knee to Spin Kick 2 ea side
Zercher Yoke Carry (190) 40ft
KB Knee Raises (28kg) 10 ea side
Sled Pull w/ Harness (3 plate) 80ft
Karaoke Runs 80ft
Side Step to High Jump (32") 3 ea way
+ swim
********************************************************************
10. 14 BOB Arrival***
AM Treadmill 40 min 3mph 12% Incline
5:15-6p
Air Runner 0 .15 mile under 1 min x 2
KB Knee Raises (28kg) 10 ea
Inside leg kicks 3 x 20 ea
Outside leg 3 x 10 ea
Knees & Kick combos x minutes
Gorilla Row (28kg) 2 x 10
20 min BOB Beatdown
+ 10 min swim
************************************************************************************
10.15
AM Treadmill 40 min 2.5mph 6&%Incline
Mid Day 850lbs of Battery Transfer from Carport to Truck to Scrap Yard
1400lbs of Pavers from Lowes to Yard
4:45-5:10
6 Rounds:
Dual Sand Jug Carry (85lb ) 100ft
Bag Carry (125) 100ft
Keg Carry (100) 100ft
45# Plate Oblique Crunches 15 ea
******************************************************************************
10.16
5-5:35p
5 Rounds :
10 Floors Level 13
DL (225) 5
0.15 mile run under 1 min
KB 360s (16kg) 10 ea way
Bag Carry (165) 100 ft
Various Kicks 20-30 count
+ 10 min swim (Made a DiY Pull Up Bar for pool , for calisthenic training)
**************************************************************************
Century Versys VS.BOB - been needing this in life. Can now hit targets instead of random places on bags. He's around 6ft so have to work to get feet up.
Treadmill 35 min 3mph 12% incline
******************************************************
10-12 Sat
3:45-4:10p
4 Rounds :
2 min Air Runner - must hit 0.30 mile
Squat Jumps 40 ft
Bag Pick Up and Drop (185) 40ft
KB Goblet Carry (90lb) 80ft
Cable Curls (40) 10
Various Kicks 10-20 count
GHD Situp 10
Flying Knee 2 ea side
+ 15 min swim
*********************************************************************
10.13
3:05-4p
5 Rounds:
10 Floors Level 13
Flying Knee to Spin Kick 2 ea side
Zercher Yoke Carry (190) 40ft
KB Knee Raises (28kg) 10 ea side
Sled Pull w/ Harness (3 plate) 80ft
Karaoke Runs 80ft
Side Step to High Jump (32") 3 ea way
+ swim
********************************************************************
10. 14 BOB Arrival***
AM Treadmill 40 min 3mph 12% Incline
5:15-6p
Air Runner 0 .15 mile under 1 min x 2
KB Knee Raises (28kg) 10 ea
Inside leg kicks 3 x 20 ea
Outside leg 3 x 10 ea
Knees & Kick combos x minutes
Gorilla Row (28kg) 2 x 10
20 min BOB Beatdown
+ 10 min swim
************************************************************************************
10.15
AM Treadmill 40 min 2.5mph 6&%Incline
Mid Day 850lbs of Battery Transfer from Carport to Truck to Scrap Yard
1400lbs of Pavers from Lowes to Yard
4:45-5:10
6 Rounds:
Dual Sand Jug Carry (85lb ) 100ft
Bag Carry (125) 100ft
Keg Carry (100) 100ft
45# Plate Oblique Crunches 15 ea
******************************************************************************
10.16
5-5:35p
5 Rounds :
10 Floors Level 13
DL (225) 5
0.15 mile run under 1 min
KB 360s (16kg) 10 ea way
Bag Carry (165) 100 ft
Various Kicks 20-30 count
+ 10 min swim (Made a DiY Pull Up Bar for pool , for calisthenic training)
**************************************************************************
Century Versys VS.BOB - been needing this in life. Can now hit targets instead of random places on bags. He's around 6ft so have to work to get feet up.
- Joined
- Sep 6, 2015
- Messages
- 18,864
- Reaction score
- 21,789
10.17
4:10-4:55p
5 Rounds:
Bag Carry Down/ Up Hill (125 / 150 / 165 / 185) 25 ft each
Goblet Squat (32kg) 5
Various Kicks 20-30 Count
KB Oblique Crunches (32kg) 10 ea
50 Elbows to Knees
****************************************************************************
10.18
2:30-3:15p
6 Rounds :
Zercher Yoke Carry (150) 80ft
Various Kicks 20-30 count
Trap Bar Shrugs (160) 12
Jump Over Yoke Bar 10
Bag Pick Up & Throw (125) 40ft
************************************************************************
10.19
11-12:05 p
6 Rounds :
10 Floors Level 15
Zercher Yoke Carry (150) 80ft
25 Kicks
Bag Carry (235) 40ft
1 min Air Runner
*************************************************************************
10.20 Sun
3:25-4:20p
3 Rounds:
Twist Noodle x 20
Box Side Hop Over (20") 10
DB Curls (35) 10
Bag Burpee (75) 8
Full RoM Pause Tri Pushdowns (30) 12
3 Rounds:
Bag Carry (125) 80ft
DB Curls (35) 10
Burpee to Bag Pick Up (75) 8
3 min Heavy Bag
**********************************************************************
10.21
Treadmill 1 hour 3mph 10% Incline
********************************************************************
10.22
5:40-6:15p
6 Rounds :
Bag Carry (150) 80ft
KB Oblique Crunch (36kg) 5 ea
Gorilla Row (36kg) 8
Dual KB Carry (36kg) 80ft
Random Mixed in 50ft Suicide Runs 32 total
****************************************************************************
10.23
5:55- 6:25p
5 Rounds:
Air Runner 2 min
3-1-3 Tempo DB Curls (15) 10
Bag Burpee & Pick up ( 125) 6
Bulgarian Split Squats 10 ea
Plank w/ Alternating Knee Tuck 50
+ 10 min swim
**************************************************************************
10 . 24 Thurs
Treadmill 50 min 3mph 10% Incline
10 min Abs
Have taken a new approach with the letting arm get continued rest. Been over a week and collarbone no longer hurts to touch it. Range of motion isn't improving much but the subsiding pain is promising. This new style is MMA encouraged , trying to build each round close to 4-5 minutes of effort. It is high paced, there is cardio, explosive , mobility & technique scattered throughout so plenty of elements are being touched . My shoulder no longer throbs for hours after a session. If it hurts, I don't do it. Heavier emphasis on picking up the cardio pace & leg dexterity. Enjoying it, and getting out of gym in kick ass time soaked in sweat.
Oh 2 random thoughts: I took a hiatus from Social Media, that shit was peer pressure making me showcase stuff that hurt. And it was becoming draining
Also cut back on the jumping. As much as I thought it was safe, you use a fuck load of arm momentum to jump and it hurt every single day after a lot of jump repetitions
4:10-4:55p
5 Rounds:
Bag Carry Down/ Up Hill (125 / 150 / 165 / 185) 25 ft each
Goblet Squat (32kg) 5
Various Kicks 20-30 Count
KB Oblique Crunches (32kg) 10 ea
50 Elbows to Knees
****************************************************************************
10.18
2:30-3:15p
6 Rounds :
Zercher Yoke Carry (150) 80ft
Various Kicks 20-30 count
Trap Bar Shrugs (160) 12
Jump Over Yoke Bar 10
Bag Pick Up & Throw (125) 40ft
************************************************************************
10.19
11-12:05 p
6 Rounds :
10 Floors Level 15
Zercher Yoke Carry (150) 80ft
25 Kicks
Bag Carry (235) 40ft
1 min Air Runner
*************************************************************************
10.20 Sun
3:25-4:20p
3 Rounds:
Twist Noodle x 20
Box Side Hop Over (20") 10
DB Curls (35) 10
Bag Burpee (75) 8
Full RoM Pause Tri Pushdowns (30) 12
3 Rounds:
Bag Carry (125) 80ft
DB Curls (35) 10
Burpee to Bag Pick Up (75) 8
3 min Heavy Bag
**********************************************************************
10.21
Treadmill 1 hour 3mph 10% Incline
********************************************************************
10.22
5:40-6:15p
6 Rounds :
Bag Carry (150) 80ft
KB Oblique Crunch (36kg) 5 ea
Gorilla Row (36kg) 8
Dual KB Carry (36kg) 80ft
Random Mixed in 50ft Suicide Runs 32 total
****************************************************************************
10.23
5:55- 6:25p
5 Rounds:
Air Runner 2 min
3-1-3 Tempo DB Curls (15) 10
Bag Burpee & Pick up ( 125) 6
Bulgarian Split Squats 10 ea
Plank w/ Alternating Knee Tuck 50
+ 10 min swim
**************************************************************************
10 . 24 Thurs
Treadmill 50 min 3mph 10% Incline
10 min Abs
Have taken a new approach with the letting arm get continued rest. Been over a week and collarbone no longer hurts to touch it. Range of motion isn't improving much but the subsiding pain is promising. This new style is MMA encouraged , trying to build each round close to 4-5 minutes of effort. It is high paced, there is cardio, explosive , mobility & technique scattered throughout so plenty of elements are being touched . My shoulder no longer throbs for hours after a session. If it hurts, I don't do it. Heavier emphasis on picking up the cardio pace & leg dexterity. Enjoying it, and getting out of gym in kick ass time soaked in sweat.
Oh 2 random thoughts: I took a hiatus from Social Media, that shit was peer pressure making me showcase stuff that hurt. And it was becoming draining
Also cut back on the jumping. As much as I thought it was safe, you use a fuck load of arm momentum to jump and it hurt every single day after a lot of jump repetitions
Last edited:
- Joined
- Sep 6, 2015
- Messages
- 18,864
- Reaction score
- 21,789
10.25
5:25-6:25p
3 Rounds:
10 Squat Jumps
10 Floors Level 15
20 Knee to Shoulder
20 Fire Hydrants
4 Rounds:
Bag Speed Carries (185) 25ft x 4 [100ft total per set]
Heavy Focus on Back Kicks & Tornado Kicks 30-40 count
+ 10 min swim
******************************************************************
10.26 Sat
AM workout 9-12
Went to Port Hudson War Site and ended up hiking 6 miles through the hills
5-5:45p
4 Rounds:
0.30 mile on AirRunner in under 2 min
Various Kicks 40-50 count
Husa Bag Carry (200) 80ft
Oblique Crunches (45 plate) 12 ea side
*********************************************************************
Had enough of own whiney BS excuses. Went to grocery store and dropped $400 on new food. Starting Mediterranean / anti-inflammatory diet plan. Will give it an honest go and try to stay strict but maintainable. Lots of fish /lean meats / greens / oils / seeds / nuts / proper fats . A gut reset.
BW : 185 this morning
10-27
3:45-4:30p
4 Rounds:
0.15 mile on Air Runner in under 50 seconds
Sled Drag (3 plate) 80 ft
BoB Beatdown 5 min -constant work
Training Bag Front Carries (85) 100 ft
Curls (65) 10
+ 10 min swim
(Today was a mother fugga, great sets. Stayed out of breath and slowly fatiguing , never crashed)
5:25-6:25p
3 Rounds:
10 Squat Jumps
10 Floors Level 15
20 Knee to Shoulder
20 Fire Hydrants
4 Rounds:
Bag Speed Carries (185) 25ft x 4 [100ft total per set]
Heavy Focus on Back Kicks & Tornado Kicks 30-40 count
+ 10 min swim
******************************************************************
10.26 Sat
AM workout 9-12
Went to Port Hudson War Site and ended up hiking 6 miles through the hills
5-5:45p
4 Rounds:
0.30 mile on AirRunner in under 2 min
Various Kicks 40-50 count
Husa Bag Carry (200) 80ft
Oblique Crunches (45 plate) 12 ea side
*********************************************************************
Had enough of own whiney BS excuses. Went to grocery store and dropped $400 on new food. Starting Mediterranean / anti-inflammatory diet plan. Will give it an honest go and try to stay strict but maintainable. Lots of fish /lean meats / greens / oils / seeds / nuts / proper fats . A gut reset.
BW : 185 this morning
10-27
3:45-4:30p
4 Rounds:
0.15 mile on Air Runner in under 50 seconds
Sled Drag (3 plate) 80 ft
BoB Beatdown 5 min -constant work
Training Bag Front Carries (85) 100 ft
Curls (65) 10
+ 10 min swim
(Today was a mother fugga, great sets. Stayed out of breath and slowly fatiguing , never crashed)
- Joined
- Sep 6, 2015
- Messages
- 18,864
- Reaction score
- 21,789
10-28 Happy 4th Birthday son
Took a legit day off. And passed on cake, brownies , & ice cream.
******************************************************************
10-29 Tues
6-6:45p
4 Rounds:
10 Floors @ Level 12
0.15 mile AirRunner under 1 min
5 Burpee Bag Pickups (185)
20 Jumping Ski Lunges
5 min BoB Beatdown - Knees & Kicks
Took a legit day off. And passed on cake, brownies , & ice cream.
******************************************************************
10-29 Tues
6-6:45p
4 Rounds:
10 Floors @ Level 12
0.15 mile AirRunner under 1 min
5 Burpee Bag Pickups (185)
20 Jumping Ski Lunges
5 min BoB Beatdown - Knees & Kicks
- Joined
- Sep 6, 2015
- Messages
- 18,864
- Reaction score
- 21,789
10.30
6-6:45p
4 Rounds:
Air Runner 0.15 mile under 1 min
5 Vertical Bag Ext (185)
5 min Round Kick & Hook Kicks
50 Knees to Elbow
10 Bag Across Body - Move from one hip to other (125)
+ 20 lap in pool
******************************************
10-31
Halloween
Worked late and had to take kids out. Rest day, 2 hours walking
**************************************************
11-1
6:45-7:20p
5 Rounds:
(5) 5 Count Hold DL (225)
Kicks 20-30 count
10 Hanging Knee to Elbows
Side Plank Crunches 10 ea side
*********************************************************
11-2 Sat
Mandatory day off. Overdid it with touch n go kicks. Knees were extremely sore and sat in recliner with ice. Couldn't bend over or go down steps all day. Knew it was just overwork and not an injury. Just stupidity pain.
******************************************************
11-3
12:45 - 1:30p
5 Rounds:
2 min Air Runner
Training Bag Front Carry (80) 100ft
Tri Pushdown Rope (30) 15
Inverted Ring Rows 15
Hi Rep DB Curls (15) 25
Oblique Crunches (45 plate) 12 ea
Treadmill 43 min 3mph 10% Incline
********************************************************************
11-4
6:05-7:10p
4 Rounds:
Air Runner 0.15 mil under 50 Seconds
5 min Heavy Bag Work
Bag Kang Squats , Drop bag every Rep (125) 5
Attempted Tri work - stopped 2nd round due to elbow
Marching High Knees 30 step
Spent most of the time nursing agitated elbow trying to find a tricep workout. Got aggravated at body falling apart.
50 Floors Stair Master Level 6
***************************************************************************
11-5 Tues
5:45-6:35p
5 Rounds:
10 Floor Level 12
Husa Bag Squats (200) 5
Squat into Knee to Elbow 20
Hamstring Stretch into Hand Walk Push up 10
Dual Cables Low Curl (30) 12
Tri Push Offs on Bar 15
***********************************************************
11-6
12pm Treadmill 28 min 3mph 12% Incline
10 min Twist Noodle rehab
2:30-3:30p
5 Rounds:
3 min Heavy Bag
2 Suicide Runs 50ft + Hurdle Jump (37")
Husa Bag Carry (200) 80 ft
Marching High Knees 30 count
Dual KB Cleans (18kg) 10 -Feeler on shoulder
Single KB Rows (90#) 15
+ 10 min swim
6-6:45p
4 Rounds:
Air Runner 0.15 mile under 1 min
5 Vertical Bag Ext (185)
5 min Round Kick & Hook Kicks
50 Knees to Elbow
10 Bag Across Body - Move from one hip to other (125)
+ 20 lap in pool
******************************************
10-31
Halloween
Worked late and had to take kids out. Rest day, 2 hours walking
**************************************************
11-1
6:45-7:20p
5 Rounds:
(5) 5 Count Hold DL (225)
Kicks 20-30 count
10 Hanging Knee to Elbows
Side Plank Crunches 10 ea side
*********************************************************
11-2 Sat
Mandatory day off. Overdid it with touch n go kicks. Knees were extremely sore and sat in recliner with ice. Couldn't bend over or go down steps all day. Knew it was just overwork and not an injury. Just stupidity pain.
******************************************************
11-3
12:45 - 1:30p
5 Rounds:
2 min Air Runner
Training Bag Front Carry (80) 100ft
Tri Pushdown Rope (30) 15
Inverted Ring Rows 15
Hi Rep DB Curls (15) 25
Oblique Crunches (45 plate) 12 ea
Treadmill 43 min 3mph 10% Incline
********************************************************************
11-4
6:05-7:10p
4 Rounds:
Air Runner 0.15 mil under 50 Seconds
5 min Heavy Bag Work
Bag Kang Squats , Drop bag every Rep (125) 5
Attempted Tri work - stopped 2nd round due to elbow
Marching High Knees 30 step
Spent most of the time nursing agitated elbow trying to find a tricep workout. Got aggravated at body falling apart.
50 Floors Stair Master Level 6
***************************************************************************
11-5 Tues
5:45-6:35p
5 Rounds:
10 Floor Level 12
Husa Bag Squats (200) 5
Squat into Knee to Elbow 20
Hamstring Stretch into Hand Walk Push up 10
Dual Cables Low Curl (30) 12
Tri Push Offs on Bar 15
***********************************************************
11-6
12pm Treadmill 28 min 3mph 12% Incline
10 min Twist Noodle rehab
2:30-3:30p
5 Rounds:
3 min Heavy Bag
2 Suicide Runs 50ft + Hurdle Jump (37")
Husa Bag Carry (200) 80 ft
Marching High Knees 30 count
Dual KB Cleans (18kg) 10 -Feeler on shoulder
Single KB Rows (90#) 15
+ 10 min swim
