Jungle Boogie

11-21
5:35-6:25p

Double Box Jump ( 24" ) 3 x 12
1 min KB Swing (70) x 3

A2G Wedge Squat (180) 7 / 7 / 8
Straight Arm Pull (70) 3 x 12

Hammer Pull Up 11/ 12 / 9
Hack Squat (250) 15 (340) 7 / 7

Squat (275) 8 (315) 6 (365) 3
Seated DB Press (40) 12 (60) 8 / 6

Power Clean (135) 5 (185) 2
Snatch Pull (185) 5
Band Pull down (Purple) 2 x burnout

Para bars, hold knee tuck x 1 min

Today was crap, never mentally in it. Kept skipping every song on Pandora, Wasting time, went inside.
 
11-22
5:30-6:25p

12 min timer - repeat
15 push up > 10 Leg Raises > 10 Box Jump (30") > 10 OHP (65 bar) > 2 Clean (135)

GH Raise 7 / 8 / 7
Seated Fly (200) 3 x 12

Rings Plaunche (toes on ground) 50 sec / 60s / 45s
OH Bar Hold (180) 30sec / 30s / 25s

Trap Shrug (200) 3 x 15
Tall Para Bars Dip Swing and Pike Holds 45 sec / 45 s / 50 s

Single Arm DB Snatch (70) 2 x 5ea
Side Plank Crunches 2 x 10ea
GH Sit Ups 2 x 12
Bench Lying Leg Raises 2 x 10

* back off weights and focus on core holds
 
11-23 Rest day. Worked a 12

11-24
11am
Treadmill 30 min 3mph @ 8-10% incline

5:45 - 6:35p

Seated Rear Delt Fly (110) 3 x 15
Close Stance Wedge Squat (135) 8 / 10 / 10

Plaunche Hold into Iron Cross 4 / 4 / 4
Wide Lat Pulldown (160) 9 / 10 / 12

Bent Row (155) 14 / 13 / 12
GH Raise 9 / 9 / 6

DL (225) 5 ( 315) 5 (365) 5 (385) 5
GH Sit up 4 x 12

Banded Front Raises (Red) 20 / 20 / 17
JM Press (95) 14 / 11 / 10

Side Plank 1 min each side
 
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11-25 Muscular Endurance
2:55-3:40 p

5 Min fan bike Warm up

5 min AMRAP:
10 push up
20 Box Step Ups (24")

30 min AMRAP:
5 BP (185)
5 Hang Snatch (115)

5 min AMRAP:
10 GHD Situp
10 Bench Lying Leg Raises


** This was an physical push, heavy sweating and maintained working HR. Who's counting but made 17 total rounds in bench/snatch. Started fatiguing on snatch around 13 minutes, really had to focus on movement. Bench could have used 20 more lbs, sandbagged it.
Abs were fucking brutal, hurt to lay back, hurt to sit up. Only made 3 rounds lol.
Needed that rush today, been complacent with numbers again.
 
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Nov-26 The Forgotten Few
4:25-5:25 p

Band Stretching (red) x 3
Inverted Rows 3 x 12

Pec Deck (200) 3 x 12
DB Forearm Curls (25) 50 (30) 35 (35) 35

Seated Tri Pushdowns (280) 15 / 12 / 10
Reverse Forearm Roll (65) 3 x 20

Tri Rope Pushdown (30) 3 x burnout
Calf Raises (180) 3 x 20

Standing Oblique Crunches (50) 3 x 15 ea way
3-1-3 Tempo DB Curls (15) 3 x 12

JM Press (95) 3 x 15
Band Pushdown and hold (purple) 3 x 12

Reverse Curls (EZ bar 35) 3 x 20
Cable OH Rope Push (30) 10 / 9 / 8

EZ Curls (35) Burnout

Redhead step kids of gym, did forearms and calves to rest everything else
 
11-27 Booyy is back
3:30-4:40 p

Ring Push up and Fly 3 x 8
Squat warm up (135) 8 / 10 / 10 (135)

Seated Side Fly (10) 15 / 20 / 18 (8)
Leg Press (360) 20 / 25 / 30 (360)

Trap Shrug (200) 15 / 15 / 20 (150)
Squat (225) 8 (275) 5 / 5 (155 , 175 , 185)

Deadstop Hack Squat (250) 10 / 10 / 10 (160)
Box Step Up (20") 3 x 20

Tall bars dip pendulum and pike holds 3 x 1 min
Snatch Grip Pause DL (225) 3 x 8 (155 , 175 x 2r)

1 min plank
1 min hollow hold
10 Bench lying leg raises
 
11-28
5;45-6:40p

Double Box Jumps (24") 3 x 20
Speed C&P (95) 3 x 10 (65)

DB Row (85) 3 x 10ea (50)
Straight arm pull down (70) 12 / 12 / 10 (50)

DB Devil Press (45) 7 / 5 / X (25)
Leg Raises From above rings 10 / 10 / X
X** Got the shakes really bad, huge spoon of peanut butter 5 min break

Hang Snatch (135) 3 x 5 (65, 85x 2r)
TuT Bench (185) 7 / 7 / 8 (100)

GH Raise 8 / 7 / 7
Dips 6 / 8 / 8
RTO Plank 3 x 1 min

Getting really close to a routine shake up, fire needs to be re-lit. Ease up on some body kinks and put more effort into higher pace. Favoring 1 side or other on numerous lifts.
 
11-29
5:45 - 6:45p

Reverse Grip Para bars slow push up 3 x 15
Pause RDL (135) 3 x 10 (75)

Sup Grip Pulldown (160) 9 / 9 (140) 11 (140)
Speed Rope 1 min x 3

Inverted Row 3 x 12
Bent Row (135) 3 x 15 (95)

Seated Rear Delt Fly (110) 15 / 15 (90) 20 <-- much better control over flinging arms (90)
Bar Shrug (225) 10 / 12 / 15 (95)

DL w/ 5 count hold (315) 3 x 7 (135 , 185x 2r)
DB Curls (25) 3 x a bunch (15)

Cable Face Curls (30) Burnout (20)
Curls (Bar) Burnout (bar)
 
11-30
5:30-6:30p

5 min fan bike
5 min stretching bands and staff

C&P (135) 5 (185) 3 (195) 3 (200) 2 (210) 1 (65, 85, 100, 115)
GH Raise 8 / 7 / 9 / 8 / 8

Pec Deck (200) 12 ( 290) 10 (340) 10 / 10 (200 x 4r)
Hanging Leg Raises 4 x 15

Push Press (180) 3 (200) 1 (210) 1 (95, 105x 2r)
Ab Wheel rollout 10 / 10 / 15
 
12-1 Go. Fast.
5:35-6:30 p

5 min AMRAP
(20" Box) 10 push up > 10 step up > 1 jump over > 10 decline feet on box push up

RTO Ring Flies 8 / 7+1 / 6+1+1
DL Warm up (135) 20 / 20 / 20 (135)

Squat Warm up (135) 13 / 15 / 15 (135)
KB 360s (45) 3 x 20ea way (30)

DB Flow Bent Row > Curl > OH Press (40) 3
scratch that movement too slow
Barbell Flow Bent Row > C&P (135) 4 / 5 / 5 (65)

GHD Sit up 3 x 15

Hang Snatch (135) 5 / 5 (155) 3 (65x 3r)
Hack Squat (250) 12 / 11 / 10 (160)

Plank 90 sec
Shoulder Taps 45 sec
 
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12-2
5:45-6:45 p

RTO Plank - Feet on box 3 x 1 min
Hanging Leg Raises 3 x 12

Pec Deck (290) 15 / 12 / 10 (200)
GH Raise 8 / 8 / 6

Trap Shrug (240) 15 / 12+3 / 15 (160)
Close Grip BP (135+ chains) 3 x 12 (115)

Bar Curls (75) 10 (65) 12 / 10+2 (bar)
OH Tri push w/ Rope (40) 12 / 10 (30) 16 (20)

JM Press (95) 15 / 13 / 10 (bar)
Seated Pushdown machine (250) 12 / 9 / 8 (250)
Seated DB Curls (25) 3 x burnout (25)

3 Rope Climbs 16' - single hand over hand and dual ropes
 
12-3 Cool down
3:30-4:15p

Lay Down / Get Up & Jump 3 x 12
Trap Squat DL & Shrug (150) 3 x 12 (150)

Primal squat and jump 10 / 10 / 12
HPND (50) 15 / 15 / 13 (50)

Plaunche Hold on Para Bars 3 x 1 min
Hammer Pull Ups 10 / 10 / 8

GHD Situp 12 / 10 / 10
Lying bench leg raises 12 / 12 / 10

Tall Para bars Swinging Pike 15 / 15 / 20
Standing Oblique Crunch (45) 3 x 15 ea (45)

90 sec plank

Boy kept mentioning different sore issues. Figured he needed a weight break with some stretching.
 
12-4 Up the intensity
3:45-4:30p

21 min nonstop
1 min Burpees > 1 min BW Squats x 3
1 min high knees > 1 min Push ups x 3
1 min lay down/get up > 1 min Forward Jumps x 3
1 min Jumping Jacks > 1 min crunches > 1 min jumping jacks

10 min AMRAP (finished 5 rounds)
10 BP (135+chains) (135 @ 3 reps)
3 DL (330) (150 @ 3 reps)

2 min plank

Good fun change of pace. HR stayed up but didn't get stupid high. Wrote it out so it was 1 round speed, 1 round catch breath, repeat x 10 . He drew out his New Years Goals chart today. Could see the excitement throwing numbers around deciding if they were attainable or just nonsense ego vomit. Had to explain a year is a long time to get there, we don't have to reach it by March.
 
12-5 Monday
6:05-7:25p

Clean Squat & Press (65) 3 x 10 (65)
2 min fan bike in reverse x 3

Seated OHP (130) 7 / 8 / 9 (65)
Box Step Up (24") 3 x 20

Step Back Lunges (95) 4 ea
Scratch them, have an irritation on right groin and this was pressure in it
Hack Squat (250) 10 / 12 / 12 (160)
Pull Up 3 x 8

Hang Snatch - practice squat catch (95) 10 / 10 (115) 8 (65 )
Banded DL Holds (Green + Purple + Black) 3 x 15

Clean & Press (155) 4 (175) 3 (195) 2 (65 x 2r, made him try 95 last set)
GHD Situp 3 x 15

Weighted Push ups (100# bag) 6 / 6 + BW burnout (50# bag)
Box Jumps (40") 7 / 7 (44") 1 (40")
 
Early start
9am

Treadmill 50 minutes 3mph @8% incline . 500cal

Time flew by. Finally had a chance to watch Rambo Last Blood. Might be the greatest movie ever made. It's like Home Alone for violent men. Was legit laughing at the carnage he bestowed to the blood God.
 
12-6
3:10-4:15p

TuT Ring Push Ups 3 x 15
HPND (100) 10 / 12 / 12 (100)

DL Warm Up (225) 9 / 10 / 10 (155)
Plaunche Hold on Rings - toes on box 3 x 1 min

DB Bench (85) 9 / 7 / 5 (35)
GH Raise 6 / 7 / 5+2

Pec Deck (290) 10 / 5+4 (200) 10 (200 x 3r)
Kip Bar Muscle Up 3 x 10

DB Pullover (65) 10 / 10 / 10 (35)
Rope Pushdown (40) 10 (30) 10 / 10 / 10 (30)

FG Ring Pull Ups 6 / 5 / 4
Bench Lying Leg Raises 15 / 14 / 13
 
12-7 The 700 Club (Reps)
11am - Treadmill 50 min @ 3mph - 8-10% inclines


6-6:55p

EMOM for 10 min
30 BW Squats > 10 OHP (65)

Hack Squat (160) 25 x 4
Banded Squats (Black) 25 x 4

Leg Press (250) 25 x 4
Bulgarian SS 10ea x 4

Squat (95) 25 x 4
Box Step Up (20") 25 x 4

10 Randleman Jumps
20 Hanging Leg Raises

15 second high knees > 15 second power jumps > 15 second mountain climbers

+ 5 min leg stretching

This sucked but needed to be done. Fatigue monster was at door a couple times. Had to do burst of 5-10 and change feet position to finish 25. Legs feel like wet logs. Boy took part entire time, same weight but he burned out a few sets.
 
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12-8
10:30a Treadmill 50min 3mph @ 10-12% inclines 575 cal


12:45-1:50p
Reverse Grip Para bars Push up 3 x 15
V Grip Pull down (140) 3 x 12 (140x 3r)

Dips 10 / 8 / 8
Inverted Rows 11/ 10 / 10

Bent Row (155) 3 x 10 (85x3r)
12" Log C&P (160) 3 / 3 / 4 (180) 2 (10" Log 70lb x 3r)

Bag Carry (200) 50ft x 6 (150x 6r)
Deadstop Pec Deck w/ 3 count hold (290) 3 x 10 (200x 3r)

DL (315) 5 (365) 3 (405) 2 (425) 2 (205) 3 (225) 3 (245) 1 (255) 1
Floor Leg Raises 4 x 15

Proud of boyy , he finally started trying to pick up weight. Was a fun day.
 
12-9
11:30a
Treadmill 50 min 3mph @11-15% inclines 660 cal

1:45-3p

Single leg balance OH DB Holds (50) 30 sec ea x 3 (25)
Yoke Carry (350) 60ft x 6 (170)

GH Raise 6 / 8 / 8
Bag Carry on Shoulder (100) 120ft x 3 ea side (50)

Push Press (185) 3 x 3 (95)
Yoke Carry (390) 60ft x 4 (430) 60ft x 2 (170 x 2r, 210 x 1r)

Trap Shrug w 3 count hold (200) 3 x 15 (150)
Lay on back cable curls (30) 17 / 15 / 18 (30)

GHD Sit up 3 x 20
Negative curls (65) 9 / 8 / 6 (45)
 
Sat 12-10
5:30-6:45p

Banded Push Up (Black) 12 / 20 / 19
BW Squats 25 / 25 / 30

Bag over shoulder (100) 5 ea side x 3 (50#)
Squat warm up (135) 10 / 10 / 12 (135)

Bag on 44" Box (200) 3 x 5 (100)
Squat (225) 7 (315) 5 (365) 2 & a half rep (185, 205 x 2r)
* These 2 movements too big to superset, legs went jello

Wide MG Bench (225) 7 / 5 / 5 (135)
Pec Deck (200) 12 / 10 / 10 (200)

Hang Snatch (135) 3 / 3 / 4 (85)
Band Pull apart (red) bunch x 3
(worked with him 10 min on form with technique bar, weight was far off center line)

Chin Up 10 / 7 / 7
Seated Rear Delt Fly (90) 3 x 15 (90)
 
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