Goals & Gains Jungle Boogie

[Fahcough]

Juneteenth
Core Meltdown
1:45-2:45p

20 Sec fan bike @ 90% > 10 Sandbag Press/slam [50#] > 25 BW Squats x 4 round

Body Saw on rings 3 x 10
Superman plank 3 x 30 sec

Hanging tuck hold 3 x 30 sec
Windmill (20KB) 3 x 10 ea side

Hang Snatch Pull (135) 3 x 5
Turkish sit up (20KB) 3 x 10 ea side

Hammer pull ups 7 / 7 / 8
Side Plank crunches 3 x 10 ea side

Banded straight arm twist 3 x 10 ea side
Bag Carry (200 ) 60 ft x 6

 

[Fahcough]

6-19
Fathers Day o Fun
1:20-2:20p

10 sec 100% Fan Bike sprint > 20 Seated Bradford press > 15 Band pull apart x 3 round

Dips 5x5
1 Arm DB Row (100) 5 x 5 ea

Yukon Deep Bench (185) 5 x 5
Wide Lat Pull (160) 5 x 5

OHP (Axle 100) 4 x 8
DB Pull Over (45) 4 x 12

Feet in Rings knee tuck / push up 3 x 7
Bent over dual KB row (45) 3 x 10

Hanging knee tuck 3 x 15
Hollow Rock 3 x 10

+ 45 min swim

This was a beast but on point for these beat up shoulders. Was high intensity, constant rest / reps so they weren't ever in pain. Non stop blood flow but never over loaded. Abs were screaming at the end, last 2 sets on rocks were falling flat at 6 then grinding out a few more.

 

[Fahcough]

6.20
5:20-6:20p

Sled power stride push (205) 60ft x 5
Sled back peddle drags (205) 60ft x 5

KoT lunges 120ft x 5
Band Pull apart 5 x 15
Pause Squats (190) 4 x 5 / last set 8

Battle Ropes 30 sec x 3
Leg Press (540) 3 x 10

Primal Squat into Box jump (30") 2 x 10 (40") 5
Hack Squat (160) 3 x 10

KB Swings (70) 3 x 15
BW Squats 3 x 15

Alt Arm DB Speed Snatch (45) 3 x 7 ea
Plank 3 x 1 min

+ 10 min swim with resistance fins

 

[Fahcough]

6.21
5:20-6:20p

Mountain Climbers > 10 Sandbag Press/slam [50#] > 7 Ring Pull Up x 3 round

Dips 5 (50#) 5 / 5
Rickshaw Shrugs (160) 3 x 12

Speed C&P (Axle 100) 3 x 10
Hollow Rocks 3 x 20

Rack Pulls (225) 8 (315) 7 (405) 4 (445) 2
Seated Dip Machine (280) 12 / 12 / 12 / 16

12" Log C&P (140) 3 x 5
Weight Hammer Pull Up (50) 3 x 4 / BW + 4

Plank 90 sec
Hanging Tucks 25

+ 5 min swim

 

[Fahcough]

6-22
4:45-6p

20 sec fan bike sprint > 10 ring push up > 50ft gator crawls > 20 rear delt fly x 4 rounds

Barbell lunges (100) 3 x 10 ea
Wide hammer grip pull up 3 x 8

Burpee into Box jump (30") 2 x 6 **
Incline DB (85) 2 x 6
** Had to take a break and eat peanut butter. Started seeing spots in burpees and arms shaking like crazy on bench. Felt like over heating + sugar drop

RDL (135) 3 x 10
Cable chest fly (70) 3 x 10

Ring Dips 5 / 6 / 8
Attempted muscle ups 8 fails / 6 fails / 5 fails
* thrusting body too far away from bar, can't transition because weight momentum is going backwards instead of up.

Sandbag Over shoulder (150) > 3 Ring Pull ups > 5 leg raises x 3
sandbag over shoulder (150) > 3 Dips > 5 leg raises x 3

 

[Fahcough]

6.23
Pack Yo Bags
5:35-6:40
Mostly encouraged by the quiet and ignored thread posted on bag work.

Sandbag Sprawl / Squat / Slam (50#) 10 (150#) 7 (200#) 5

Body Saw on Rings 3 x 10
Hang Snatch (100) 10 / 10 (135) 10

Bag Over Shoulder + 5 push ups (150) 6 (200) 5
* may not do these again for muscle balance reasons. Over left shoulder hurts like a mfer, so they're all to right side.

Bag Lift on 54" Platform (150) 3 / 3 (200) 4
Turkish Sit Up (20KB) 3 x 10ea side

Trap Bar DL
(250) 7
(340) 6
(430) 4
(480) 3
(500) 2

Hang knee tucks 5 x 10

+ 5 min swim

 

[Fahcough]

6.24
6-6:50p

Sandbag (150#) 5 squats + 50ft carry > 5 Hammer Pull Up x 5 rounds

V Grip Lat Pulls (140) 3 x 10
Dips 10 (+70 KB) 3 (BW) 5 (+50 KB) 4 (BW) 5

Russian Twist (10# ball) 3 x 15 ea side
MG Bench (205) 3 x 6

MG T-bar Row (110) 3 x 10 ea grip
Straight Arm Pull down (70) 10 / 7 / 7

Seated cable row (70) 10 ea / 10 ea / 15 ea
Single arm DB Snatch (85) 3 x 3 ea
Side plank crunch 3 x 10 ea

+5 min swim

 

[Fahcough]

6-25 Sat
Hanging with the boyz
5:20-5:50p

Gonna be hard as hell to get quality gym in this week. Just me and the sons (17 & 2), she gone on cruise with her parents. Had to take off work bc there's no way could get to / from daycare in time. Bribing the old one to help out and let me escape for a few. So it was done in high pace, no breaks fashion.

Ring Push up 5 x 15
Pull Up 5 x 5

Hack Squat (160) 5 x 10
Dips 5 x 5

Sandbag Squats (200) 3 x 5
Hanging leg raise 3 x 10

Ring Dips 4 x 6
Leg Press (540) 4 x 7

Dual KB Squat (45s) 3 x 10
Plate Halos (45) 3 x 7ea way

 

[Fahcough]

6-26
5:50-6:30p

25 lb ankle weight 24/7 . This gonna be tougher than thought. Dude is locked on to me all day, Had to come up with a fast routine that involved movement , couldn't be under heavy weight , had to be able to keep eyes on him. Was decent pump but probably could have went 10 rounds, he was hollering POOL!

8 reps of each:
Ring Push Ups
Squat Jumps
Hammer Pull up
DL (225)
Dips
Overhead DB Extension (65)
DB Hammer Curls (45)
Hang Leg Raises

x 7 rounds

Gotta love em

Spoiler

 

[Fahcough]

6-27 Mon
6:20-7p

Same deal.

8 Reps

Chin Ups
Band Pull Apart
Bag to shoulder slam (50#)
Rickshaw Shrugs (160)
Ring Dips
Box Jumps (30")
Side Flies (15 DB)
Body Saw on Rings

x 7 rounds

Stayed in warm up range under 90 BPM . Had to unpause Baby Shark every 2 minutes. Thinking this was on par with injury prevention workout at the local nursing home.

 

[MilkManUK]

17 & 2?? That's quite the gap!

 

[Fahcough]

17 & 2?? That's quite the gap!

Right? I blame rest days. When there are no rest days, you don't have extra bedtime energy.

 

[Fahcough]

6.28
3:50-4:30p

Outside session

10 Bag Press & Slam [50#] > 120 ft bag carry [150#] > 50 ft gator crawl x 3 round

Hang Snatch (135) 3 x 7
Hammer Pull up 3 x 10

Bag Over Yoke
Speed C & P
Rickshaw Carry
Single Arm overhead Carry Bottom of sky fell out w/ lightning . Change routine on fly

200# Bag on Platform (54") 3 (48") 4 / 4
Weight Dips (50) 7 / 7 (BW) 10

OHP (Axle 100) 3 x 12
Side Plank Crunches 3 x 10 ea

Para Push Ups 10 / 6 - shoulder done
Overhead holds (135 barbell) 3 x 30 sec

Thanks mom for babysitting an hour.

 

[Fahcough]

6.29
6-6:45p

Bag Press/Slam (50#) 2 x 10
Bag High chest hold 3 count (150) 2 x 5
Snatch Squats (80) 4 x 8

Wide Lat Pulls (160) 3 x 10
Cable chest fly (60) 3 x 12

1 Arm DB Row (100) 5 x 5 ea
Dips 5 x 5

Bag Squats (150) 3 x 5
Box Jump (30") 3 x 5

Russian Twist (10# ball) 3 x 15ea
Hanging leg raise - toes to hands 10 / 5 / 5
Leg raise 5 / 5

Flutter kicks 100
Scissors 10
sky reach crunches 10

 

[Fahcough]

6.30
5:15-6 p
Short circuit

8 Ring Ab Tuck push ups > 50ft crawl > 10 Get Up > 15 Squat Jumps x 3 round

5 weight dips (45) > 5 Weight Pull Up (45) > 10 Jump w/ 50# bag > 12 Axle Barbell row (100) x 3 round
5 dip (BW) > 5 Pull Up (BW) > 10 [50#] jump > 12 rows

8 DB OHP (45) > 50ft Sandbag crab walk (200#) > 10 Hang Leg Raises > 10 Plank on rings to full crucifix hold x 3 round


guilt weighing heavy. Lost my shit today and screamed at lil man. He kept getting underneath me, did it while doing pull ups and I couldn't back him up. Belted with a 45 KB swinging so I couldn't drop down. Back to safe body weights for a couple more days.

Oh and P.S. crab walking with a bag makes you see spots when you stand up straight.

 

[Fahcough]

Seven -1 Fri
7:20-7:55 p
Don't put your finger in the fan

10 Ring Push Up > 8 Dips > 10 DB Curls (35) x 3

10 Overhead bag squats (50#) > 8 Chin Up > 10 Seated Dip Machine (280) x 3

10 Goblet Squats (50# bag) > 8 Ring Dips > 10 Box Jumps (30") x 3

10 Get Ups > 8 Hanging toes to hands > 10 Hollow Rocks x 3

 

[Fahcough]

7.2
5-6p
Yay weights

Bag sprawl / Push up / slam (50) 10
Sprawl / push up / chest hold (150) 5 (200) 5

Squat (190) 5 ( 230) 5 / 5 / 5 (280) 5
Weight pull up (25) 5 x 5

DB Incline (75) 3 x 7
Band Pull Apart 3 x 10

Hang Snatch (100) 5 x 10
Shrugs (160) 5 x 10

200# Bag throw on box (48") 5 / 5 (54") 4
Dragon Flag holds 10 / 10 / 7

 

[Fahcough]

7-3
7:40-8:30p

Speed Rope 30 sec > 10 Hammer Pull Up > 200# Bag shoulder hoist 3 x ea side x 3 round

Squat Jumps 3 x 10
20" Box Step up High Knee 3 x 10 ea

V Grip Lat Pull (180) 7 / 7 / 6
Ring Dips 3 x 10
* Was using a 30" box to get into dip position, dropped to 20" to work the grip transition more

Trap bar Squats (250) 8 (340) 8 (390) 8
HPND (50) 3 x 10

Squat (230 + 30lb chains) 3 x 8
Inverted Row 4 x 10

+20 laps in pool

 

[Fahcough]

Show me your bald eagle
1:50-3p

20 sec fan bike > 80ft crawls > 5 clean & Press (100) x 5 rounds

Leg Press (450) 3 x 10
Ladder pull ups w/ 3 reps at top x 3

Hang Snatch (150) 3 x 5
Cable chest fly (60) 3 x 10

Rickshaw carry (270) 3 x 120ft
Ring Dips 10 / 10 / 13 + 7 more feeling it

Devils Press (45) 3 - no chance , heat stroke outside
(30) 5 / 5
Side Plank Crunches 3 x 10 ea side

90 second plank

+20 laps in pool

Back n forth outside, everything is covered in sweat chalk

 

[Fahcough]

7.5
6:15-7p

30 sec fan bike > 10 Bag OH Squat / Slam (50#) > 8 Para push up core swing into dip x 3 round

1 arm DB row (100) 5 x 5 ea
Dip 5 x 5

Shrug (250) 3 x 8
Straight Arm Pull Dual straps (50) 3 x 10

Seated Side fly (15) 3 x 10
Good morning with bag (200) 3 x 4

10" Log Clean (160) 2 x 3 - biceps heating
DB Hammer curl (35) 2 x 10

Get up to Box Jump (30") 10
Hollow Rocks 20
Flutter kicks 70
Hold until ab-solute failure

+ 20 laps in pool (this broken toenail is about to rip off, can feel it swimming. Water getting under it)