Goals & Gains Jungle Boogie

3-30
3:10-4:30 p

Sunbathing workout

Sled Pull - Single Hand (3 plates) 50ft ea side x 3
H2H KB C&P (28kg) 5 ea side x 3

Mace 360 Swings (25#) 5 ea side x 4
Stone Press (100) 3 x 5

Dual KB DL to C&P (32kg) 3 x 3
Hanging Knee Tucks 10 / 10 / 15 / 20 / 20

Keg Press & Carry OH 100ft x 3
Sled Pull Hand Over Hand (3 plate) 50ft x 6

Bag on Shoulder and Hold 10 sec x 3
KB Bent Press (18kg) 3 x 3 ea side

Backflip practice 10 min - From Rings, Ropes and floor
 
KnightTemplar said:
@Fahcough have you seen the doc yet about your ear?
Click to expand...
I did Thurs evening. Passed the ear drum reaction test, it didn't bust. Have hearing loss through the middle ear. They put headsets on your skull behind your ear to test hearing through ranges with extremely low volume beeps. They were lower than the constant ringing, told her the test was rigged.
Have fluid trapped in middle ear so she gave me a Z-pak to clear any sinus left behind and predisone to clear inflammation ? and open ear tube.
"Have you ever taken oral steriods?"
No mam, Natty Daddy!
"What?"
What!
 
Fahcough said:
I did Thurs evening. Passed the ear drum reaction test, it didn't bust. Have hearing loss through the middle ear. They put headsets on your skull behind your ear to test hearing through ranges with extremely low volume beeps. They were lower than the constant ringing, told her the test was rigged.
Have fluid trapped in middle ear so she gave me a Z-pak to clear any sinus left behind and predisone to clear inflammation ? and open ear tube.
"Have you ever taken oral steriods?"
No mam, Natty Daddy!
"What?"
What!
Click to expand...

Hope you get better soon, bro. I've had recurring ear infections for years, and they are no fun at all.
 
KnightTemplar said:
Hope you get better soon, bro. I've had recurring ear infections for years, and they are no fun at all.
Click to expand...
Thanks for the concern big man! I take back all the dismissive thoughts had about children getting them.

3.31 Easter Funday
12:15-1:40 p

Moved some weight today. Full CNS prep to gear up.

Hand Kick Walks 12 / 14 / 20
Pull Ups 3 x 7

Triple Jumps (32" x 24" x 30") 8 / 10 / 5 / 5
Trap Bar DL (230) 5 (320) 5 (410) 3 (500) 1 (590) 1 Fail (550) 3 - Singles

20" Box Squat (230) 8 (320) 8 (410) 5 (460) 6
Rings Plank Pull Up 3 x 4

Bag Over Shoulder (160) 3 x 3
Quake Bar OH Press (18kg KB) 3 x 10

Bag on Shoulder (250) 3 (235) On shoulder and Carry 50ft x 4
Handstand from Press position x 20
 
Fahcough said:
Thanks for the concern big man! I take back all the dismissive thoughts had about children getting them.

3.31 Easter Funday
12:15-1:40 p

Moved some weight today. Full CNS prep to gear up.

Hand Kick Walks 12 / 14 / 20
Pull Ups 3 x 7

Triple Jumps (32" x 24" x 30") 8 / 10 / 5 / 5
Trap Bar DL (230) 5 (320) 5 (410) 3 (500) 1 (590) 1 Fail (550) 3 - Singles

20" Box Squat (230) 8 (320) 8 (410) 5 (460) 6
Rings Plank Pull Up 3 x 4

Bag Over Shoulder (160) 3 x 3
Quake Bar OH Press (18kg KB) 3 x 10

Bag on Shoulder (250) 3 (235) On shoulder and Carry 50ft x 4
Handstand from Press position x 20
Click to expand...

Yeah, I used to think Chicken Pox was just a kids disease. Then I got it as an adult, and spent two weeks in bed recovering. :eek:

Ear infections can be bastards, 'cause they fuck up your balance. I hope you get better soon, man.
 
KnightTemplar said:
Yeah, I used to think Chicken Pox was just a kids disease. Then I got it as an adult, and spent two weeks in bed recovering. :eek:

Ear infections can be bastards, 'cause they fuck up your balance. I hope you get better soon, man.
Click to expand...
:eek:

4.1
6-6:45p

Run 1 min > (10) 30" Decline Push Up > (5) Ring Pull Ups x 5 round

........ Got insanely side tracked doing some trick n flips on rings and just tossed the entire wrote out plan. Stayed on rings for 30 minutes and toasted upper body. Felt great, was intense cardio.
 
4.2
6:10-7:10p

Dual KB C&P (18kg) 5 x 10
Chest to Bar Pull Up to Hanging Leg Raise 5 x 5
Dual Rope Pull Ups 5 x 3

Burpee Over 24" Box 3 x 10
H2H KB Swing (32kg) 3 x 20

Box Jump - Single leg landing (40") 8 ea / 5 ea / 5 ea
KB Snatch (32kg) 3 x 5 ea

Ring Pull Up to Invert Hold 10 sec 3 x 2
Mini Para Bars Press to Handstand 2 / 2 / 8

Double Box Jump 24" x 24" 12
Tall Para Bars Swinging L sit 20
 
4.3
6:30-7:40p

Run 1 min > 15 Inverted Ring Rows x 4 round

Dual KB Press (22kg) 3 x 10
A2G Squat (190) 3 x 7

Bag C&P (125) 3 x 5
KB Goblet Squat (36kg) 3 x 10

Bar Speed Cleans (135) 10

EMOM 20 min:
Single Leg Box Jump (40") x 3 ea side
10 Pike Push ups
 
Last edited:
4.4
6-6:50p

Run 2 min x 3
TGU w/ Bag (125) 1 left & 1 Right x 3

Dual KB C&P (28kg) 3 x 5
Double Box Jump (24" x 24") 3 x 10

Mace Swings (25#) 2 x 20
Burpee to Bag Slam (150) 2 x 3

Para Bars 10 Dips to 10 Shoot Thru x 1

Rings Inverted Pull Up, dismount spring into handstand on 20" Box x 10 minutes of falling alot

The stationary cardio work while doing ring work is surprising. All the flips, muscle ups, inversions, hand to hand grip work is like running at high pace. I'm having to stop and catch breath after a few minutes. Hands are tore apart pretty good but it's callusing over in 2 days, no issue with it.
 
4.5
5:30-6:30p

Burpee Over Box (20") 3 x 10
Pull Up 7 / 7 / 8

30" Decline Push Up 3 x 10
H2H KB C&P (22kg) 8 ea / 7 ea / 7 ea

Para Bars Swings 3 x 30

Bag C&P(150) Hold OH for 10 sec 2 / 1 / 2
KB H2H Row (22kg) 3 x 20

Training Bag Cleans (80) 7 / 7
Body Holds on Rings 2 x 20 sec

10 min of Handstand work, trying to go into full press from touching chin on ground. Caught the worse fucking charlie horse in hamstring when I tried to save my legs from falling. 3rd time it's completely locked up in a month and caused loud cuss words. Something is lacking in vitamins.

Other 2 times were hilarious... to everyone else around. One was sitting in a lawyers office going over deposition, ran out of conference room. The next was eating at Olive Garden, ran out of restaurant. Grabbing leg like took a bullet in the ass.
 
4.6
5:20-6:45p

Audible called. Had an all indoor leg workout planned. Neighbors having a bday party, drug the toys outside.

DBL Box Jump (24" x 24" ) 3 x 10
Pull Up 3 x 7

H2H KB Swing (32kg) 3 x 20
Mace Swings (25#) 6 x 20

Bag Over Shoulder (Husa160) 3 x 3
Handstand Presses - feet in rings 15 / 10 / 9

Dual KB C&P to Snatch (18kg) 6 x 5
Bag on Shoulder & Carry 40ft (215) 15 total

Dual Rope Pull Ups 8 / 8 / 6
KB Bent Press (18kg) 3 ea side x 5

Keg Press & Carry 100ft (100) 6
Stone Press (100) 3 x 3

KB Gorilla Rows / Snatches / C&P / H2H Press (18kg) 10 min flow

+10 min Rings work, pulls / swings / flips / muscle up
 
4.7
1:30-2:30p

Burpee Over Box (20") 4 x 10
Tall Para Bars Reverse Shrugs 4 x 20

Quake Bar single leg balance (18kg KB) 3 x 15 sec each side
Yoke Jumps (56") 3 x 8

Ring work - high swings and flips > bout 10 rounds
Para Bars Lsit Holds 3 x 30 sec

Banded DB Flies (10) 3 x 30 sec
Feet in Rings Handstand Press 8 / 6 / 8
Bag Calf Raises (80) 4 x 25
 
4.8
5:30-6:10p

Sprint 10 sec on / 10 sec off > 1 min x 3
Hanging Leg Raises 3 x 10

10 Rounds - No Rest:
7 Push Up to 3 Pull Up

Bag on 48" Box (185) 3 x 4
Inverted Rope Rows 3 x 10

Rings Pull Up to Inverted hold 3 x 4
Bag Squats (185) 5

Dual KB Alt Press (18kg) 3 x 6 ea
Double Jump (32" x 40") 3 x 5

Time cut short, had to pick up truck from dealer. Was really fast paced.
 
4.9
5:30-6:35p

Dual KB Push Up to Snatch (25#) 3 x 10
Long Box Jump 7ft (30") 10 / 10
High Box Hurdle (44") 20 (48") 10 (50") 6 (56") 6 (60") 1 bad fail, rode it down on back

Handstand holds 3 x 30 sec
TuT Shrugs (95) 3 x 15

KB Deadstop Snatch (28kg) 3 x 5 ea side
Bag on Shoulder (185) 3 x 1Left & 1 Right

DB Snatch (85) 3 x 3ea
GHD Sit up 3 x 15

Bag on 48" Box (235) 2 / 2 / 2
Ladder Pull Ups 3 / 3 / 3
 
4.10
5:30-6:30p

Box Leap Frog (48") 8 / 8 (50") 8
Dual KB Squat Press (28kg) 10 / 12 / 15

KB Goblet Squat (90) 5 / 10 / 8 / 8
Hamcurls on 30" Box 3 x 10

Sissy Squat Get up (2 - 45# bags) 8 / 8
Reverse Hyper (100) 10 / 15
Belt Squat (4plate) 8 (8plate) 10 (10plate) 12

Hack Squat (3 plate) 8 / 6 / 6
Calf Raises 5 x 15

Stone on Shoulder & Squat (150) 3
Bag Squat (215) 4
Trap bar Jump (150) 6 / 5 / 5
 
4.11 Thurs
5:45-6:45p

Para Bars Rows 3 x 15
Decline 30" Push up 3 x 15

Inverted Lat Swings - new rack set up 5 min

Bag Carry (Husa 160) 3 x 100ft
Mace Swings (25#) 15 / 25 / 30

Dual KB C&P (22kg) 5 / 5 / 5
Band Pull apart (black) 3 x bunch

Dual KB Snatch (22kg) 5 / 5 / 5
Swinging Ring Ab Tucks 20 / 20 / 20

Box Leap Frog (44") 8 (48") 6 (50") 5 (54") 8 (60") 10 attempts - cleared it 1
Bag on Shoulder (Husa160) 2
 
4.12
5:45-6:45 p

Squat Jumps 4 x 40ft
Wide Pull Up 4 x 7

Mace Swings (25#) 15right / 15left / 20 see saw
KB Clean to Thruster (22kg) 3 x 5ea side

Ring Pull Up 3 x 5
Box Leap Frog (48") 10 / 6 (54") 10 / 6 / 10 / 10
Pec Deck (230) 3 x 10

DL (225) 8 (315) 5 (405) w/ 10 second hold 3
Alt KB Chest Press (22kg) 5 / 8 / 9

Hollow Rock into Get up 3x 15
Strict OHP (145) 5 / 4 / 4

+ 10 more min stretching and slow KB TGU (16kg)
 
4.13
4-5:30p

Sled Pull - 1 Arm (3plates - 2 kids) 50ft x 4 ea side

Squat Jumps 80ft x 4

Yoke Press (165) 4 x 2

Handstand Walks 25ft x 5

DL (315) 5 (405) 3 / 4

KB Deadstop Snatch (32kg) 3 x 3 ea side

Fuckton of Leapfrog Box Jumps
(30") 20 / 20 / 20 / 6
(40") 8 / 8 / 10 / 6
(44") 10 / 10 / 8 / 6
(48") 6 / 4 / 4 / 6
(54") 4 / 4 / 4 / 6
(60") 2 / 2 / 2 / 8
 
4.14
3:50-4:45p

Had an idea for pole climbing apparatus

Burpee to Power Jump 3 x 10
Run 3 x 2 min

Bag Shoulder Carry (150) 50ft x 3 ea side
Cleans (135) 7 (185) 2 / 2

Dual KB Clean to Thruster (18kg) 7 / 10 / 10
Keg Press & OH Carry (100) 100ft x 3

Pipe Climb x 18 trips
Sprint 50ft burst x 8
L-Sit Holds 15 sec / 20 sec / 20 sec

Pipe Climbing to 14ft ceiling. Quick n easy add on.
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