Goals & Gains Jungle Boogie

12-11
2:30-3:40p

AMRAP 8 min
30 sec high knees > 10 Box jump (30") > 10 push up > 3 pull up

Hack Squat (160) 3 x 20 (160)
DB Burpee & Press (25) 3 x 10 (15)

OHP (Axle 130) 6 / 6 / 7 (85)
KB 360s (45) 20ea way x 3 (35)

Bag Shoulder Carry (100#) 240ft ea side x 3 (50#)
RTO Plank 3 x 1 min

Dual band side flies (red) 3 x bunch
GH Raise 6 / 6 / 5

JM Press (65) 25 / 21 / 23 (65)
Cable Curls (30) 15 / 15 / 12 (30)
 
12-12
5:30-6:30p

Seated Reverse Fly (50) 3 x bunch (50)
5 Double Hurdle jumps (32") into 25 push ups x 3

Plaunche hold on Para Bars. Toes on 30" box 3 x 1 min
KB Swing & Press (70) 3 x 10 (35)

Close Grip BP (175) 13 / 12 / 9 (shoulder shit out) (135)
Cables Low/High Row (20) 15 / 13 / 12 (20)

Rack Pulls (350) 7 (440+ straps) 5 (490+straps) 3 (150 x 3r)
Dips on Rings 6 / 7 / 8

Power Clean (155) 3 x 5 (115 , worked on form about 10 reps)
Dual Rope Climbs 16' x 3
 
12-13 Tues
5:30-6:30p

Band Stretching (Black) 3 x bunch
GHD Situp 15 x 3

Bag Over Shoulder (100) 5 ea x 3 (50#)
Lying Bench Leg Raises 15 / 15 / 20

Bag on 44" Box (200) 5 x 3 (100)
Hanging Leg Raise 15 x 3

Bent Row to C&P (95) 6 x 3 (65)
Ab Wheel Rollout 15 x 3

12" Log C&P (140) 4 (160) 3 (170) 3 (10" Log 70lb x 3r)
Side Plank Crunches 15 ea x 3
 
12-14 Light Duty
5:20-6:10 p

Seated Reverse Fly (50) 3 x 25 (50)
Band Curls (Purple) 12 / 12 / 14

Tri Pushdown Fat Bar (50) 3 x 15 (50)
Curls (Bar) 3 x 15 (bar)

Dips 10 / 9 / 8
Seated Lean back DB Curls (25) 6 (15) 6 / 15 / 15 (15)

Pec Deck (200) 12 / 12 / 9 (200)
JM Press (115) 9 / 8 / 6 (65)

Cable Curls (30) 3 x 15 (30)
Dual DB Skull Crusher (25) 12 / 15 / 12 (15)


Took a day of active rest on heavies, just did some arms for a pump. Toddler slept sideways in bed last night with his feet under my back. Lower back irritated all day when bending over, didn't do any pick ups.
 
12-15 Out of Commission

Musta fucked up somewhere Mon-Tues at work or maybe gym? No key moment but my lower back is toast. Couldn't stay asleep, got up this morning and couldn't bend over to put socks on. Constant nagging pressure to sit & lay, only seems to subside when standing. **Have no degree or training in any therapy, proceeded this evening trying to piss the pain off into leaving.
Rotating 25 min ice pack. Icy hot. Did 35 min of a tens unit, set it until it was almost unbearable then went up 1 more click. That was fun, when something is more noticeable than pain you forget about 1 of them. Then 20 min hot shower.

Taking a couple days off to recoup.

Now going load the paintball gun up to shoot the neighbors fucking dog for pissing all over my Christmas decorations every night. Tis the season of giving.
 
12-16
Rest. Tens unit 30 min
Proud of boy, he went ahead and did a bunch of core and ab work on his own when I text him I couldn't lift that evening.

12-17 Lightweight feeler - Do a few sets on bench & cables
3:30-4:20 p

Hanging Leg Raises 3 x15
Pause Wide grip BP (115) 15 / 18 / 16 (75)

Hollow Holds 3 x 1 min
2-1-2 tempo BP (135) 15 / 15 / 12 (75)

Band Pull apart (red) 3 x bunch
Close Grip BP (135) 3 x 10 (75)

Diamond Push ups 3 x 10
V bar tri pushdowns (50) 20 / 15 / 13 (50)

JM Press (95) 3 x 10 (65)
Pec Deck (200) 3 x 10 (200)
 
Poon Goon said:
That was a fast couple of days, good to see you back at it already
Click to expand...
Toes in water, It's tender. I'm really thinking leaned back too far in rack pulls and then did heavy bags the next day. Bad programming. Can touch my feet again. Only thing that's a constant irritation is sitting down (Driving and toilet positions) can't get comfortable and have to keep arching back to make sensation go away. None of us can go into New Years on injured list!
 
12-18
4-5p

Light workout in sweat suit.
Treadmill 30 min @ 10% incline

50 push up
10 upright row (bar)
25 push up
10 upright row (bar)
7 hammer pull up
15 push up
10 upright row (bar)
7 hammer pull up
10 push up
10 upright row (bar)
15 push up
10 upright row (bar)
5 pull up
 
12-19 Testing ROM
5:15-6:25 p

Treadmill 30 min 10-12% incline 3mph

Crawls (gator / primate / leopard) 120ft x 3
A2G Wedge Squat (80) 3 x 15

Assisted Pistol Squats 3 x 7ea side
Seated DB Press (45) 12 / 12 / 8

BW Squats 3 x 25
Box Step Ups (24") 3 x 20

TuT Dips 10 / 10 / 7
Standing Oblique Crunch (45) 3 x 15 ea side

Lat Pulls (110) 3 x 12
Pike Push ups 3 x 12

Boy was there, did everything same weight.
*No pains in movement, still leery on stacking weight. May do slow pick ups, no jarring Oly lifts. Pinching still present while driving (also could be wallet, taking it out of pocket helps level ass)
 
12-20
5:05- 6:15p

Treadmill 26 min 10-12% incline @3.3 mph

EMOM 36 min rotation :
15 Hanging Knee Tucks + 1 pull up
5 DL (185)
10 Curls (bar)

95% back feels normal. Had to be low end strain , was spooked for a couple days. Slowly add weight through weekend.
 
12-21
5:20-6:10 p

Pec Deck (200) 15 / 12 / 15
Squat warm up (135) 3 x 12

MG BP - wide (225) 3 x 5 (135)
Floor DB Fly (40) 20 / 15 / 12 (15)

Tri Push down (70) 16 / 12 / 12 (50)
Chest high cable fly (50) 15 / 12 / 12 (20)

Trap Shrug (150) 3 x 20
Sissy Squats 3 x 15

DB Pull over (65) 3 x 12 (35)
Skull Crusher (70) 3 x 10 (45)
 
12-22
5-6:10 p

Treadmill 20 min 15% incline 3mph

Squat warm up (Yukon 140) 12 / 12 / 15
Band stretching (red) 3 x bunch

TnG OHP (65) 20 / 15 / 16
Bag on shoulder (100) 3 x 5ea side

12" Log C&P
(140) 3
(160) 2
(170) 2
(180) 1 Press - 2 clean
(190) 4 clean only, RPE 7 - backed off the pressing just incase

Weighted Pull up (70) 3 / 2 (BW) 10
Slow Hanging leg raise from Deadstop 15 / 15

6a6b90d7e6eb77995b2232c986b9089d.gif
 
12-23
1:30-2:30p

Treadmill 20 min 10% incline @ 3mph

RDL (135) 3 x 12
Side Fly (15) 3 x 12

30 sec high knees to 20 side/side box hops (20") x 3 round

3-2-1 tempo Squat (Yukon 140) 10 / 10 (190) 9
Up Down 3 x 15

Dual Cable Curls (20) 3 x 20
GHD Sit up 3 x 15

Box Jump from A2G (30") 5 / 6 / 5
Negative GHD 5 / 4 / 4
FG Ring Pull ups 3 / 5 / 5
 
12-24 Santa's Sack
4:35-5:45p

8 Min Fan Bike warm up (It's fn cold, hasn't been above freezing in 2 days. Currently 29degree)

Bag Over Shoulder (50#) 3 x 5 ea side
OH Bag throw (50#) 3 x 5
2-2-1 Tempo Hammer Pull Up 3 x 5

Bag Over 56" Yoke (150) 7 / 7 / 10 (200) 5
Bench laying leg raises 15 / 15

Trapbar Carry
(360) 60ft x 4
(450) 50ft x 2
Pec Deck (200) 12 (290) 10 / 12 / 10

Hang Snatch (135) 3 / 3
Ring Dips 7 / 10

+ 5 min stretching and foam rolling cool down.

Outside air was refreshing, cold but stayed warmed up. No soreness, pushed it today and felt good. Well rested and the week of deloading seemed to help CNS bounce back. Shit's still heavy.

 
Poon Goon said:
I'll never stop being jealous of your set up. Doubt I'd be slinging 200lb bags around though
Click to expand...
Bet in a couple months practice you could. Bags are deceptive AF, it kicked my ass for a while trying to move dead weight. If you have a yard, I highly recommend a Yoke for its versatility. That one is the Titan shorty which doubled in price. Sports Fitness Exchange has that exact same one with their name on it on holiday sale. Or just come over and join in.
 
12-25
3:45-4:45 p

8 min fan bike warm up

A2G Wedge Squat (Yukon 140) 3 x 10
Reverse Grip Para bar push up 3 x 15

Chest cable fly (50) 3 x 12
Hack Squat (250) 3 x 12

Dual Handle Carries (115 ea) 120 ft x 3
Weighted push up (50) 3 x 10

Hanging leg raises 3 x 10
DB Pullover (65) 3 x 20

For Speed:
60ft Yoke carry (350) to 10 push up and bring it back > 10 push up x 3 round
 
12-26 Pew Pew
5:20-6:30 p

90 min of paintball running in mud with boots and crouch walking through woods.

FG Ring Pull Ups 3 x 5
DL Warm Up pulls (135) 10 / 15 / 12

Pause Deep BP (Yukon 190) 3 x 8
3 count Bag Hold at top of chest rack (150) 3 x 5

The oddest SuperSet to date. Talk about muscle confusion
Power Cleans (135) 4 (185) 3 (195) 3 (205) 3 (215) 2
12" Log C&P (160) 2 (170) 2 (180) 2 Clean - 1 Press (190) 3 Clean only (140) 1 Clean 4 Press

Standing Oblique Crunch (45) 3 x 15 ea side
Tri Pushdown (70) 17 / 15 / 11

+ 10 min foam rolling legs & back
 
12-27
Treadmill 25 min 3mph @ 10% incline

12-1:20 p

Pause Wedge Squat (140) 10 / 10 / 15
Single arm lat pull (70) 10 ea / 10 / 13

Yoke Carry (170) 120ft to 5 Bag over bar (150#) x 3 round

Trap Shrug (270) 3 x 10
Bag Carry (150) 120ft x 3

Bag on shoulder (100) 3 ea side x 2
RTO Plank 1 min x 2
Yoke Carry (390) 60ft x 4
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,275,231
Messages
57,976,176
Members
175,889
Latest member
MEthzale

Share this page

Back
Top