Jungle Boogie

8-28
4 - 4:55p

150ft crawl > 12 lean forward hands backwards push up > 1 arm side lat raise Red band 10ea x 3 round

Bag Jumps (50#) 3 x 12
Decline Ring Push ups 12 / 10+2 / 10+2

Attempted Muscle Ups 5 fail / 5 fail / 7 fail - have no issue getting chest over bar, can't flip wrist.
Seated side delt raise (25) 2 -too heavy (15) 3 x 12

Clean & Press (155) 5 ( 185) 3 (205) 1 + 1 clean only

Racing clock - 4 rounds, no break
Side to side box jump (20") into 125# bag slam x 5 x 4.... 2 jump-slam-2 jump-slam-etc
Cable tri pushdown (40) 16 / 12 / 10 / 9
 
Last edited:
8-29
2:10-3:30p

7 Chest pull up > Jump ski lunges 10ea > 10 RDL (135) > Band pull apart x 4 round

Hack squat (160) Pause 15 (270) 12 / 12
Cable Rope shrug ( 70) 18 (80) 18 / 20

Squat Jumps 3 x12
HPND (100) 3 x 12

Squat (225) 5 / 5 / 5 + chains 5
Bag Hold (200#) 10 seconds - couldn't get a breath in (125#) 3 x 1 min

Cable Face Pull (50) 12 / 17 / 15
Leg Press (450) 17 (560) 13 (650) 10

Para bars Handstand work - 10 min
Hanging Leg Raises 30

+ 15 laps pool
 
8-30
11-11:35
(lil man got sick, snuck in a quickie while he was napping)

EMOM circuit 5 rounds total

12 Hanging leg raise
6 (70#) bag to shoulder slam
12 Side to Side box hops (20")
5 DL (225)
10 Dips

Each round ended with a Joe Jackson. You see that pile of sandbags? Move them to the other side of room.
50, 70, 150, 200, & 220#
Shut your ass up Michael

Ab finisher :
25 laying leg raise
25 crunch
50 flutter kicks
15 scissors
10 ea Turk sit ups
 
8-31
3-4p

8 L-Sit Chin Up > 5 Bag Clean & Press (100#) > 8 Double box jumps (both 30") x 3

DL (225) 3 x 10
OHP (95) 10 / 10 / 8

KB swing around body (35) 10 each way / 10 ea / 12 ea
Viking Press (90) 12 / 11 / 10

Alt DB Bench (70) 10 / 8
Hammer Pull Up 8 / 10 / 10

Bag Over Yoke 56" (150) 3 x 5
DB Front/side raise (15) 8 (10) 15 side fly only

KB Swing (70)
C&P (155)

Lost to heat fatigue today. Workout was half-ass, couldn't catch breath. Too much time in sun. Red flag was after the 6th bottle of water I hadn't peed in 4 hours.

Deleted the rain video and decided to try and make a cleaner one. It's filmed vertically because yoyo here could not figure out how to zoom back far enough in horizontal film. It looked stupid.
 
Last edited:
9-1 - One
10-11:15 am

Early conditioning

Treadmill 12 min 5mph @ 6% incline w/ 30 second sprint 10mph at end

10 Side to side box hops (20") into 10 Burpees > 5 round, no break

C & P (155) 3 x 7
Crawls 140ft x 3

KoT Lunges 120ft x 3
100# OH Bag carry 120ft x 3

10 min rotating FG Ring Pull Up > Inverted ring shrugs > L Sit holds > Handstand holds

Weight : 190 after breakfast
 
Last edited:
9-1 - Two
3:25-4:05p

Straight Arm Pulldown (50) 12 / 12 / 15 (40)
DB Fly + Press (45) 10 / 8 / 9 (15)

MG Bench (205) 5 / 9 / 8 (115)
Standing side crunch (45) 3 x 15 ea (25)

Close grip BP ( 185) 10 / 11 / 10 (95)
Hammer Pull Up 10 / 10 / 8+1

Close DB Incline BP (50) 8 / 6 / 7 (15)
OH DB Tri ext (50) 15 / 8 / 10 (15)

He jumped in. Was speed sets, pace was quick, no rest between.
 
9-2
1:55-3p

Red band pull aparts > 5 (100#) Bag C & P > 8 A2G pause squats (135) x 3 round

Lay Down/ Get up in pistol squat 3 x 6 ea
Rickshaw Carry (270) 120 ft (360) 120ft x 2

Straight arm pulldown (50) 10 / 10 / 12
DL (225) 3 x 5

L-sit Ring Pull Ups 3 x 7
DL (315) 3 x 5

Weighted Push Up (70# bag on back) 7 / 9 / 7
DL (365) 3 x 5

Hang Clean (185) 1 ... had to leave

Still wanted to do Tri pushdowns / Pullovers / and some ab work. Sold some bars on marketplace and the guy was finally able to meet up after 2 days.
 
Halos! Love those damn things.
They feel so good, stretches everything in shoulders and obliques. Probably should be a warm up and not an ender. Just started doing around the body with a kettle, try it if you can get hands on one. After 3rd - 4th rotation you feel core tighten to stay upright.
 
9-3 Sat
4:45-6:15p

10 Push Up to Globe Grip Pull Up > 25 KB 360s (35) > Bunch of Band Pulls x 3 round

Assisted pistol squats 3 x 10 ea leg
Kneeling Front Raise (Bar) 10 / 12 / 15

Single OH DB Squat (30) Could not balance it (15) 7ea / 7 ea
Dual OH DB Squat (15s ) 12
Incline DB Low Row (15) 7 - too heavy (10) 6 / 12 / 14

Decline Ring Push Up 15 / 10+3 / 8+7
Front Squat & Press (95) 12 / 10 / 7+3

7 minutes AMRAP Sandbag Burpee hell. Laid all bags in a line, slam a bag, do a burpee, go down the line. (50#, 70 , 100, 150 , 200 , 220) Made it 6 full rounds and time ended on 200# bag in 7th. Brutal

Decline Inverted Ring Rows 10 / 10 / 11
Cable Lat pulls - palms up Row (70) 15 (80) 12 / 10+ 2

Incline DB curl (25) 12 / 11+ 2 / 8+3
Handstand Holds x 3
Scapula pull ups 10
 
Last edited:
9-4
3:55-4:50 p

12 Bear Push Up > Band Pulldowns Burnout Purple then Black > 15 Squat jumps x 3 round

KB Swing (70) 20 / 20+5 (90) 21
L-sit Ring Pull Up 3 x 8

Forward Lean hands backwards Push Up 3 x 12
Hack Squat (250) 3 x 12

Wide Grip Hammer Pull Up 10 / 6+4 / 8+1
Trap Shrugs (160) 15 / 17 (210) 9+3

1 Arm DB Snatch (85) 2 x 3ea
Bag on 54" Box (150#) 2 x 5

Negative 4 count DL (225) 5 / 7
Box Jump from deadstop parallel (30" ) 2 x 10

+10 laps pool

Vacation week recap :
Able to focus more in gym, go when I felt like working out, spent more time hitting total body, after gym have a meat meal cooked instead of a basic protein shake, slept better due to no rollover work stress. Almost like being a DNB who makes money on videos would be a super easy way of life.
Weight 190 <---- oh and I was eating cleaner without crap for lunch on the road.
 
9-5 Labor Day
4:45-5:45p

30 sec Fan Bike > 12 Ring Push Up > 15 Purple band GM > 10 Ea Single arm delt fly x 4 round

Hurdle Jumps (32" ^ 32") 3 x 8
Dips 10 / 3 -shoulder done
OH band reverse pulldowns 23 / 19

High Bar Pullovers 7 Fails / 8 Fails / 11 Fails
Muscle Up Press over bar 5 / 7
HPND (100) 12 / 12 / 15

SOHP (130 - Axle) 3 x 5
Power Clean (135) 5
(165) 5
(175) 5
(185) 2 "STOP Slamming the weights, he just went to sleep! " :eek:

AMRAP 10 min timer
5 hang leg raise
4 OH bag slam (50#)
3 bag Shoulder slam (70#)
2 bag C&P (100#)
1 Bag on 54" box (150#)

**Shut it down at 4 rounds. Biceps were shot, couldn't pick up another bag. Too constant

Seated Pushdowns (280) 12 / 10 / 11
Handstand holds x 3

Power Clean (185) 1 :D This my house! Ran and jumped in pool to hide.
 
Last edited:
9-6 Elbow day off
5:45-6:30p

AMRAP 20 min
10 Hanging Leg Raise
12 Side to Side box hop (20")
10 Dual DB Snatch (30) (10)
16 KB 360s (45) (25)
6 DL (225) (95)

6 rounds complete

Squat (225) 5 / 5 (285) 5 (315) 5 (315 +chains) 3 (135 X 5)
Side plank crunches 5 x 10ea side

Leg Press ( 540) 12 (650) 10 (740) 8 (250 X 3)
Standing side crunches (45) 15ea / 15 ea / 25 ea

20 BW squats

+ 10 laps pool (water temp dropping fast)

(He hung well in the pace today, no slacking, no moping around)
 
9-10
6:05-6:55p

10 Ring Push Up 4 x 10
Box Jump from A2G (30") 4 x 10

DB Incline Fly (35) 12 / 10 / 10 (15)
Reverse Grip Push Up 3 x 10

DB Bench (60) 12 / 11 / 9 (25)
Tri cable pushdowns (40) 12 / 15 / 9+3 (30)

Muscle Up starting on bar 6 / 7 / 6
Band Pushdown Burnouts Black to Red x 3

Cable Low Row (30) 13 / 15 / 15 (5 DBs)
Lying Leg Raises holding 10# med ball 10 / 16 / 15

+15 laps pool

**Note, his hamstrings and obliques still sore from yesterday
 
9-8 Rest. 13 hour work

Sept - 9
6-7p

8 Pull Up > 15 Squat Jumps > Bunch band stretching x 3

Cable Pulldown (50) 20 (60) 13 / 8+3 (3 x (40)
HPND (100) 15 / 15 / 13 (3 x (50)

Banded high bar pull up (black) 11 / 6 (purple) 6
DL (225) 3 x 8 (3 x (95)

Start over bar Muscle Up 10 / 10 / 11
DL (315) 3 x 6 (3 x (135)

Lat Pull MG bar (140) 14 / 14 / long pause 11
Negative DL 4 count (315) 4 / 4 / 6 (3 x (135)

Hanging knee tuck 15
shoulder taps 50
Push up knee tucks 20
Toe to palm kick 20

+15 laps pool

Don't know his rep counts, he stops when I stop.
 
9-10
4:10-5:30p

1 min speed rope > 8 Dual Rope Pull Up > 10 Reverse Grip para push up x 3

AMRAP 8 min
8 Dual Rope Hanging leg raise
4 C&P Bag (100)
7 Close Grip BP (185)

4 rounds. Underestimated that one.

Hack Squat (250) 3 x 10
Trap Carry (270) 3 x 120 ft

Low Cable Seated Chest fly. Set bench at incline, do AMRAP, then lower bench 1 notch, burnout and lower 1 notch, burnout.
Bench at # 4 / # 3 / # 2 (50lbs)
12 / 8 / 5
16 / 9 / 6
12 / 6 / 4

Snatch Power & Hang (95)
6 & 4
6 & 4
8 & 5

DB Curl (30) 10 / 12 / 12
Band curl Burnouts (Red) x 3
Pull aparts x 3

+15 lap pool
 
Back
Top