Goals & Gains Jungle Boogie

[Fahcough]

May the Forthse
4:30-5:25p

10 Good Morning (bar) > 20 OHP (bar) > 10 Leg Raises x 4 round

Goblet Squat (70 KB) 3 x 10
Weighted Pull Up (45) 3 x 6

Devil Press with push up (25 DBs) 3 x 7
RDL w/ DBs (70) 3 x 8

HPND (50) 3 x 15
Lat Pull (140) 3 x 12

Clean n Press (155) 5
(175) 3
(195) 3
(215) 1 + 1 Fail
DL from knees (215) 7

Box Jump (30") 10 (40") 10 (44") 3 - couldn't catch breath
Ring Pull Ups in seated pike 3 x 5

 

[Fahcough]

Sinko the Mayo - Thurs
5:45-6:45p

Speed Rope 1 min > 12 Plate Fly [10#] > 12 Inverted Row > 10 Clean & Press [Axle 80] x 3 rounds

Dips 12 / 12 / 18
Leg Press (340) 3 x 25

Squats (Axle 140) 20 / 20 / 10 (shoulder crapped out) last 10 front squats
Pause bench MG bar (165) 3 x 10

12" Log Clean & Press (140) 5 (160) 5 (180) 5
Rickshaw Shrugs (160) 3 x 15

Seated OHP (Axle 140) 7 / 6
Hanging Rainbows 2 x 10 ea side
Leg Raises 2 x10

Times up. Had another few sets but had to get the BBQ pit out and smoking.

 

[Fahcough]

May 6
7-8p

10 Push up to press to slam sandbag [50#] > 10 leg raise x 3 round

Hack Squat (250) 3 x 12
32" hurdle Jumps 3 x 10

Hammer Pull Up 3 x 10
RDL with Rear Delt fly at low position (15 DB) 3 x 10

Bar Front Raise 10 / 11 / 12
*Can get a fantastic pec stretch with this. Hold bar wider than snatch grip and pull it over head as far as you can pull blades together. Stretches the chest deep.
Squat Jumps (Axle 80) 10 / 10 / 11

Cleans (155) 3 (185) 3 (205) 3 (225) 4
Dips 12
Bent over Lat rows on cables (70) 3 x 10

+10 min swim

 

[Fahcough]

May 7 Sat
(91 degrees - Full sunshine - 90% of this outside, could smell the rubber on stall mat baking, . It's hot and heat fatigue was a battle today)
1:50 - 3p

5 Muscle Up on Rings > 10 Chin Up > 10 Power Jacks > 10 ea foot Standing Palm Kicks x 3 round

Bag Carry & Slam (150) 50 ft x 6
Hang Snatch (95) 3 x 10

Bag Throw over Yoke (200) 4 / 4 / 2 (lost this round)
Yoke Carry (350) 50 ft x 6

Bar Front raise - Palms Up (45) 10 / 6
Plate Raise (25) 10
Para bars Push Ups 3 x 15

Clean n Press (155) 4 / 4 / 4 - extended breaks between sets
Bent Row w/ hold at peak (Axle 80) 3 x 10

+ 5 min swim to bring temp down


TLDL

Spoiler

 

[Fahcough]

May 8 - Mother 'er Day
6:25-6:55p

10 Box Jumps (30") > 5 Ring Muscle Up > 10 Decline Bosu Push Up x 4 round

Incline DB Fly (40) 12 / 12 / 13
Hack Squat (250) 15 / 15 / 20

MG Arch Bench (205) 2 x 10
Leg Press (340) 25 ...... / 20 ....

The fucking head on the pull pin that keeps the Foot Press from becoming a Back Rest unscrewed and the heavy ass plate slammed shut directly on my toes. Lucky it just missed the knuckle or it would have broke them. My toe nail is split in half, full blood purple and throbbing. Can't put weight on it yet., 2 hours later.

 

[MilkManUK]

Ouch, although possibly a lucky escape by the sounds of it!

 

[Fahcough]

Ouch, although possibly a lucky escape by the sounds of it!

After the cussing and investigation, the metal rod has a slight bend in it. So the head can't screw on all the way because the spring pin won't fully insert (this part was pre-assembled in the unboxing) . Going to contact Titan for a new one but not trying to get into some injury debate.
Better me than the kids.

 

[MilkManUK]

Better me than the kids.

Absolutely.

 

[Fahcough]

5-9 Drain the pain
6-6:50p

Get past the sob story. After work, peroxide and a clean sharpened blade. Sliced under the cuticle until it hit the pressure point. So much relief when it drained out.

5 Ring Muscle Up > 15 (6 lb DB) Lat flies > 10 Front Squats (axle 80) x 3 round

Alternating DB Press (75) 3 x 10 ea
V Grip Lat Pulls (160) 3 x 10

MG Bench TuT (205) 3 x 6
Leg Raise from Dip Mount 3 x 10

12" Log Clean & Press (140) 5 / 5
(190) 1 Fail -Lost balance pushing off toes to press . 4 Clean no Press

Seated Dip Machine (280) 15 / 20 (370) 11
Ring Leg Raises 10 / 10 / 12

+20 min swim

 

[Fahcough]

May 10
5:45-6:50 p

Fan Bike Tabata
Ski Lunges
Power Jumps
15 BW Squats > 7 Pull Up > 7 Hamstring stretch into handstand x 3 round

Hammer Pull Up 3 x 10
DB Bent Row (45s) 3 x 10

DB RDL (75) 3 x 10
HPND (100) 3 x 10
Leg Press (340) 15 (450) 15 (560) 15 (650) 10 - Fuck you machine. Took my toenail but not my soul

Cleans (135) 3 ( 185) 3 ( 205 ) 3 / 2

Box Jump
Mountain Climbers

Dips 3 x 10
Ring Leg Raise - 25

+15 min swim

 

[Fahcough]

May 11
6:15-7:05 p

Fan Bike tabata
20 BW Squats > 5 muscle up > 10 Good morning (axle 80) x 3 round

Snatch from Hang (Axle 80) - 10 / 10 / 15 Practice getting under bar
Cable Fly (70) 12 / 12 / 17

Inverted Rows w/ Nemesis Bar 3 x 12
SOHP (140) 8 / 7 / 6

Leg Press (450) 15 (560) 12 (650) 8
Purple Band Pull apart 3 x 15

Snatch (135) 12 Held each catch overhead for 10 seconds

+20 min swim

** Pull getting smoother. Less over thinking and body working together. Getting deeper in the catch. Still can't hold balance. Starting 1st move after sitting in deep squat for hip stretch.

 

[Fahcough]

5.12
6-6:45p

50# Sandbag Squat / press / slam x 10 x 5 round

50# Sandbag Oblique work Right knee to left shoulder , then alt 3 x 5 each
Bar Front raise 3 x 12

Ring Pull Ups 3 x 10
Seated Dip Machine (270) 20 / 20 / 16+2

Clean & Press (135) 5
(185) 3
(205) 3 - clean only, can't push off foot
(225) 1 - 2 fails

V Grip Lat Pulls (180) 10 / 7 / 7
Bar Shrugs (225) 10 / (w/ Straps grip not keeping up with pace ) 10 / 10

 

[Fahcough]

5 - Friday 13th Kill it
5:40-7p

Fan Bike tabata

Ring Pull Ups 3 x 10
Dips from Rings 3 x 5

Not sure what the name of this made up movement, so it's now the Jungle Press. Hold DBs, bend over and touch floor, DB row, stand up straight, curl and press them. 1 rep. Lat & shoulder torch
(30s) 3 x 10

Leg Press (450) 3 x 15

12" Log Clean & Press (140) 3 x 7
Full Pike Leg Raises on Bench 3 x 10

Dragon Flags on bench 5 rep x 5 second holds x 5 round
DL
(225) 5
(275) 5
(315) 5
(385) 4
(405) 3
(425) 1
(445) 3

 

[Fahcough]

5.14
6:40-7:40p

50# Sandbag Squat/Press/Slam x 10 x 5 round

Gorilla Squats 15 / 15 / 20
Cable low chest raise (30) 15 (40) 15 / 15

Practice Full Snatch (Axle 80) 10 / 10 (100) 7 - Kept falling last 3
DB Bench Fly (40) 15 (50) 10 / 10

MG Arch BP (205) 5 (225) 5 (245) 5

Cable Chest Fly (70) 15 (80) 10 / 10
Inverted Row 15 / 15 / 11

Alt DB Bench (85) 7ea / 7 / 6

 

[Fahcough]

5.15 Sun
4-5p

Fan Bike tabata

7 Chin Up > 10 Dragon Flags > 15 decline Yoga ball Push Ups x 3 round

False Grip Ring Pull Ups 5 / 5 / 4
Dips 10 / 10 / 9

L-sits from Above Rings 5 / 6 / 5
Leg Press (340) 20 / 20 / 18+3+2

Dips from Rings 7 / 7 / 7
Rickshaw Shrugs (160) 3 x 15

Power Clean
(135) 5
(155) 3
(185) 3
(205) 3
(225) 1 Fail - Still can't push off toes to get under it. Can muscle 205 from the balls of feet.

Had to leave. Catch the rest tomorrow

 

[Fahcough]

5.16
5:50-6:40 p

(7) 50# bag Squat/Press/Slam > 5 Hook grip ring pull ups > (3) 150# bag squat / slam x 4 rounds

Bent DB Rows (45s) 3 x 10
Straight Arm Pull Down (40) 15 (50) 11 / 11

Bar Front Raise 3 x 12
Inverted Rows 3 x 15

Lat Pulls (180) 8 / 8 / 6
Standing Cable Rows (70) 3 x 10

DB Curls (25) 15 / 15 / 18

Time to take my 1st big boy rack purchase apart and let someone else have laughs and fails in it. REP finally confirmed partial shipment. And by that, they confirmed the uprights are on the way. Crossmembers shipping at later date.

 

[Fahcough]

5.17
5:30-6:30 p

Fan Bike tabata

10 Full range leg raise on bench > 15 Decline Push Up > 10 Box Jump (30") x 3 round

Hack Squat (250) 3 x 12
KB Swing (70) 3 x 10

Bulgarian SS Nope
Thighs Touch Squat (100) 15 / 12 / 9
Hammer Pull Up 3 x 10

Squat (230) 3 (280) 5 ** leaned forward-toe throbbed like a MFer (280) 5
Seated Dip Machine (260) 15 / 15 / 8+3+2+2

12" Log Clean & Press (140) 3 (160) 3 (180) 3
I love log.

 

[Fahcough]

5.18
6:20-7:20p

10 [15#] Side fly > 10 BW Squats > 7 Pull Up > 15 Decline Push Up x 4 round

ROM Snatch warm up (Axle 80) 3 x 10
HPND (100) 3 x 10

TnG Clean n Press (95) 8+2 / 7+2+1 / 4+4+2

False Grip Ring Pull UP 3 x 5
Ring Dips 6 / 6 / 7

Snatch (95) 10 (135) 5 (155) 3 - Hold overhead 10 seconds
Dragon Flags on Bench 10 / 10 / 12

 

[Fahcough]

5.19 Thurs
5:45-6:40p

15 Alt KB Swings (25s) > 10 Box Jumps (30") > 7 FG Ring Pull Ups x 3 round

Incline DB Fly (40) 12 / 12 / 12
Dips 10 / 7 -shoulder was fatiguing
Switch to Skull crusher (80) 10 / 10

DB Pull Over (75) 3 x 10
RDL (185) 3 x 10

Rickshaw Shrugs (270) 3 x 10
SOHP (140) 3 x 7

Alt DB Bench (100) 5 / 4
12" Log C&P (empty 90lbs) 7 / 7 - wasn't part of routine, just been wanting to do them all day.

Seated Alt Cable Rows (70) 15 ea arm
Dragon Flags 7

 

[Fahcough]

5.20
5:45-6:45p

50# Sandbag Rapid Slam x 10 x 4 rounds

FG Ring Pull Ups 6 / 6 / 5 - knock these off a few days, have ripped the skin off both wrist.
150# Bag Carry 50 ft x 6 round

Ring Dips 3 x 7
150# bag over Yoke 3 x 5

Single Arm DB Snatch (85) 5 ea (90) 5 ea (100) 2 ea - had nothing left
Standing Palm kicks 3 x 10 ea

Cleans (185) 5 (205) 3
Snatch grip DL (205) 10