Goals & Gains Jungle Boogie

12.8
6:15-7

Endurance, power & mobility

EMOM 10 min
1) 200m Sprint
2) 20 Box Step Ups (20")

6 Rounds:
8 Inverted Rows - Dual Ropes
6 Bag Press & Slam (100)

6 Rounds:
3 Bag On Shoulder (200)
3 Wide Grip Pull Up

V-Grip Lat Pull (115) 3 x 12 strict n slow
Hands over head Tricep Pushups 3 x 15
 
12.9 Sat
3:30-5p

Outside - Carries

Sled Push + Pull Back (3 Plates) 50ft x 8

Bent Rows (Axle 120) 4 x 10
OH Bar Marches (Axle 120) 4 x 30sec
HusaBag Carry (250) 50ft x 6

Yoke (390) 100ft x 3
GHD Raise 7 / 7 / 12

Bag Throw (50) 3 x 10 Front & Back throws
Dual Rope Pull Ups 5 / 5 / 10


Bag Shoulder and Box Squat (200) 3 x 3
Dual Ropes - L sit Pull Up to Inverted Hold 3 x 5
 
12-10
6-6:35p

Holiday Party Calorie Torch - undo the snacking

EMOM 5 Min:
100m Sprint and jog rest of minute

5 Rounds : No Breaks
Alternating KB Cleans (25) x 20
Single KB C&P (50) x 5 ea
Weighted Box Step Up (20") + 100 lbs x 10

EMOM 5 min:
100m Sprint and jog rest of minute

5 min HR recovery walk.
 
12.12
6:40-7:20p

Another long mental day at work. Need something slow and boring that won't make me sweat. Bench n deads it is

Push Up to Pull Up 10
DL warm up (135) 10
V-Grip Lat Pull (115) 12

DL (225) 5 / 5 / 5
Ring Dips 7 / 7 / 7

DL (315) 5 / 5 / 5
Wide MG BP (185) 5 / 5 / 5

DL (405) 3 / 3 / 3
TuT Pec Deck (180) 12 / 12 / 12

Long Hang Scapula Pull Ups 20
 
12.13
6:10-7:05p

Endurance & Shoulders . Typical quick pace, no breaks.

8 min KB Flow (50) : Never touch ground
Swing > Goblet > Left side Clean > Press > Snatch > Right Side Clean > Press > Snatch

DB Man Makers (25s) 12 (35s) 10 (45s) 10
Wide Grip Bar Shrugs (225) 12 / 12 / 12

Handle Bag Shoulder throw (115) 10 / 10 / 7
High Bar Front Pullovers 12 / 10 / 10

HSPU 7 / 7 / 7
DB Snatch (90) 3 ea x 3

FG Ring Pullup to Inverted Hold x 10
 
12.14
5:25-6:20p

Bag Blitz

EMOM 5 min : 200m sprint + 10 push up

Bag C&P (125) 5 / 5 / 5 / 5
Wide Grip Pull Up 5 / 5 /5 / 5

Bag TGU (125) 3 x 1left & 1 right
KB Clean + Snatch (28kg) 3 x 5 ea

Bag on 50" Box (200) 3 x 3
Lean Back Pull Up 5 / 8 / 7

Bag Over Shoulder (220) 3 / 5 (250) 2
Tri Pushdown - Flat Bar (50) 3 x 20

Hollow Rock on Pull Up Bar 15
Bag on Shoulder (250) 1
Bag Press & Slam (125) 10



******************************************
Went inside and had more devil trying to get out
6:45-7p
15 min of nonstop bag throws / slams / extensions / shoulders . All weights


Easier to just post than putting same thing on YT vid. Anyone wanna add, just holler you're from the dawg. Trying to get like minded feed going, small friends list. lol

 
12.15
6-7p

Recovery and balance, deload from the mayhem yesterday

Laying Bag Pull Across (150) 12 / 15 / 15
Hanging Pause Leg Raises 3 x 15

Shoulder Rok Swings 3 x 15 ea way
High Chest Pull up 3 x 7

Ring Dips 10 /12 / 15
Para Bars Inverted Holds 3 x 1 min

Alt KB Swing (28kg) 10 ea / 15 ea / 15 ea
HSPU (wall assist ) 3 x 10

Bulgarian SS 3 x 10 ea
Body Saw - Feet in Rings 3 x 12
KB Swing (90) 3 x 15

Abmat Crunches x 40
 
12.16
6:15-7:30p

Twink Conditioning

15 min manual Treadmill (+20# Vest) 2.06 miles

EMOM 10 min:
1) 1 min KB Swings (70)
2) 5 FG Ring Pull ups --- Audible - Swap to 10 Dips. Grip was failing

EMOM 10 min:
1) 1 min Dual KB C&P (28kg)
2) 10 V-Grip Pull downs (115)

EMOM 14 min:
1) 2 Bag on Shoulder (220)
2) 15 Hanging Leg Raises

Cable Tower + Incline Bench Pullovers (50) 3 x 12
TuT Ring Push Ups 3 x 12
 
12.17
5:10-6p

Ring Push Ups 3 x 10
Hanging Leg Raises 3 x 10
Squat Jumps 3 x 10

Shoulder Rok Swings 10 ea / 12 ea / 15 ea
Bag C&P (125) 5 / 7 / 8

KB Windmill & Press (35) 5ea (45) 5 ea (50) 3L & 5 Right - stability woes
Leg Press (4plate) 15 (5plate) 15 / 15

KB Swing Snatch (70) 3 x 7ea
Tri Pushdown - Bar (50) 3 x 20

Bag Gorilla roll across floor (hand over hand) , Shoulder, roll back, Over Shoulder (250) x 4
** lats and quads burn bending over and pulling weight**
 
12.18
5:45-6:40p

Press work

EMOM 10 Min : 5 Ring Push Up + 3 Bag Over Shoulder (150)

OHP (95) 10 / 10 / 8
Dual KB Cleans (28kg) 3 x 10

Seated Tri Pushdown (230) 15 / 10 / 10
Single KB C&P (32kg) 5R 5L / 5R 3L / 5R 2L - Left side shit stability through elbow, am scared of it overhead.

DB Man Makers (50s) 3 x 5
Box Jump (40") 3 x 10

Band Pull Apart (black) 3 x bunch
High Bar Pull Up 5 / 6 / 7
 
12.19
5:15-5:40p

30 min AMRAP:
3 Bag C&P (125)
10 Trapbar Shrugs (160)
5 Dual KB Cleans (32kg)
5 Box Jump (30")


Shut it down at 18 min, 6 rounds. Got carried away and slammed 3 fingers together between bell handles in the rack catch. They clinked together. Not out of commission, just a bunch of cussing and 2 purple nails. Be aite tomorrow.

Was in extreme rush. Had to get to Cabelas to see Santa for 6:30. This fault is all on the punk ass kids.
 
12.20
6:15-7:25p

5 min jog . Total 0.74 mile

Jump Switch Lunges 3 x 20
KB Bent Press (35) 5 ea (45) 5 ea (50) 5 ea

EMOM 6 min:
1) 1 min Box Step Up (20")
2) 6 Dual Rope Seated Pull Up

Bag Clean & Front Squat (115) 3 x 6
GHD Raise 10 / 8 / 9

**** After some pointers on getting bags up, trying a new hip to shoulder method. Instead of rocking the bag out of hips, just explode up. Floor, hip thrust, shoulder.

(175) 5
(200) 5 -- it's moving faster, they are going over shoulder
(220) 20 - minimal fatigue, bags are launching up
(200) 10 - more efficient energy, less range to move it.

KB Alt Cleans (50) 20 (28kg) 20 / 20
 
12.20
6-7p

Bag on Shoulder (175) 7 / 5 / 5
Seated Dual Rope Pull up 8 / 10 / 10

Bag on Shoulder (200) 5 / 5 / 5
Banded KB OHP (35) 3 x 10 ea side

Bag on Shoulder (220) 5 / 5 / 5
DL (315) 5 / 5 (405) 7

Bag on Shoulder (250) 4 singles
Para Bars Inverted Rows x 3

Bag Press (150) 2
Dual Rope Climb 14' x 2
Single Rope Climb 14' x 1
 
12-21 Fri
5:15-6:05p

New Power Systems Pro-Elite 36kg KBs were at door. Proceed to play with self.

EMOM 6 min:
1) 1 Min Fan Bike
2) 20 KB Swings (36kg)

KB Gorilla Rows (36kg) 3 x 10
Bag C&P (125) 5 / 5 / 7

Single KB Alt Swings (36kg) 3 x 20
1 Wide Grip Pull Up and Hold at top 15 sec x 3

KB Snatch (36kg) 3 x 5 ea
Para Bars Handstands 3 x 2 min

For Time: 50 Burpees
2 min 30 sec

Cable OH Tri Ext (50) 2 x 10

+2-3 min pool plunge. shits cold yo


** Cast style comp bells are better than expected . I might like the handle more than smooth steel. Movements will decide. I respect the weight right now, didn't get crazy and try them both. 160lbs gonna push me around if form is off key. Have blood painted finger nails as reminder to learn em before getting brave. Am not graceful with them, do not flow like water. Very much muscling and catching violently on forearm and shoulders.
 
12.24 Sun
6-6:50p

Cooldown with new toys (keg, 50lb handle bag, handstand trainer)

Keg OHP (135 lb ..... fucking heavy, drained to 85lbs) 3 x 5 each side
Handle Bag C&P (50) 3 x 20

Fan Bike 3 x 1 min .... oh yea, new fat pad for bike too.
Shoulder Rok Swings 3 x 20 ea way

Ab Wheel Rollout 3 x 20
Face Pull On Rings 3 x 10

Wide Grip Pull up 10 / 7 / 7
Handstand Holds 3 x 2 min


Just a marker to look back and laugh at the keg making an absolute bitch out of me. Could not get 135lbs over my head. No idea on the form, never seen it done. But novice attempt at muscling did not go. The awkward weight got me at chest height.
 
12-25 Santa Day
5-6p

Pushed the pace, tried to up intensity or weight but not burn out. Saving it for tomorrow. Playing with keg, learning how to move it.

4 Rounds:
100 m Sprint
7 Push Up to Pull up
7 Keg Clean & Press (85)

Dual KB C&P (45) 8 / 8 (28kg) 5
Hanging Leg Raises 12 / 15 / 20

TnG DL (225) 7 (315) 5 / 5
Offset Keg Press (85) 3 x 3 ea side

Dual KB Cleans (28kg) 8 / 8 / 8
HSPU 8 / 5 / 4

DL (405) 2 / 2
KB Bent Press (35) 2 x 3ea side
Shoulder Rok Swings (+2.5 lb added) 2 x 12 ea way



** Moving Keg like an oversized strongman log. Comfortable with it at this training weight. Keg weight does not equal barbell or sandbag weight, they move 3 different ways. It 'feels' heavier than a bag because you can't form to it. Its out in front of you instead of under. The 1st pull requires more burst to get it moving.
 
12-26
6:40-7:15p

Fucked up and got carried away moving a yoke out and building a wall rack to move the lever arms. Workout had to be quick and pencil whipped

3 Round:
5 Pull up > 5 SOHP (95) > 5 Squat (190)

DB Press (65) 3 x 12
Box Jump (40") 3x 5

Bag Extension (175) 3 x 5
KB Snatch (28kg) 3 x 5ea

Bag on 40" Box (220) 2 / 2
Bag TGU (125) 2 x Left & Right

Keg C&P (85) 5 / 5
Burpee 15 / 15
 
12-27
6-7:05p

Fan Bike 3x 1 min
Med Ball Squat Throw (10#) 3 x 15
Bad TGU (125) 3 x 1 ea side

Para Bars Inverted Row 3 x 12
Keg C&P (85) 3 x 5
Handstand holds x 3

Single KB C&P (28kg) 5 ea (32kg) 5ea (36kg) Push Press 3 ea
Cable OH Tri Ext (50) 3 x 10

Bag C&P (125) 5 / 5 (150) 3
JM Press Variation - Push up on bar 3 x 10

Dips 10 / 10 / 7
Shoulder Rok Swings 3 x 15 ea way
 
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