Jungle Boogie

2.3 Sat
2:20-3:45p

Bag Burpee & Press (50) 10 /12 / 15
Wide Grip Pull Up 6 / 8 / 9

Bag C & P (125) 5 / 5 / 5
H2H KB Swings (32kg) 26 / 30 (36kg) 20

Bag to Shoulder (165) 8 / 8 / 8
Box Jump (40") 10 / 10 / 10

Bag to Shoulder (215) 4 / 4
Plank Shoulder Taps 100 / 100

Bag to Shoulder (275) 2 Fails / 2 Fails / 1 F / 1 F / 1 F / 1 F
Hanging Leg Raises 15 / 15

Got bag up to shoulder but could not get under it to complete. It's thic, hands touch on the grab but can't lock them so it's all squeeze & thrust. Need more work in heavy extensions, not launching it hard enough and leaving too much to scoop and finish walking up chest. Have the power, don't have the form. Gonna get it this month.
 
2.4
2:40-3:40p

Lionheart Bags on Axle Bar (115) Everything on list 2 x 10
Zercher Squats
Lunges
Pullovers
OHP
Squat Jumps
Bent Rows
Overhead March

Real Workout

KB H2H Swings (36kg) 3 x 20
Bag Over Yoke (220) 1 / 1 / 1

KB Triple Swing Low - High - Snatch (36kg) 3 x 2 ea side
Keg Press (100) 3 x 3
Hanging Leg Raises 3 x 15

Dual KB C&P (28kg) 3 x 5
Bag Carry Horizontal Hold (220) 50ft x 12
 
2.5 Mon
5:30-6:45p

EMOM 10 min:
200m Run
7 Dual KB C&P (45s)

Bag on Shoulder Carry (150) 50ft x 6 (165) 50ft x 4
Pec Deck (230) 10 / 10 / 10

Bag Horizontal Carry (235) 50ft x 6
Wide Grip Pull Up 7 / 7 / 8
Bag Over Bar (235) 1

Bag Over Shoulder (220) 4
Bag OHP and throw (125) 5
Dual KB Snatch (45s) 7

Bag Horizontal High Ext - max height (235) 3 / 4 / 3 / 3 / 3 / 3
Bag Alternating Shoulders (165) 6 / 6

That moment when you realize you've been holding back on progress by sticking to lighter weights. And it's time to crank it up.
 
2.6
6:25-7:15 p

Nothing fancy, full body flow with no big stress. Heavy bag pulls yesterday got the forearm on notice again, not pain just constant tightness. Typical, ready to escalate and body says noggana happen.

100m Sprint x 4
30 sec Ski Erg x 4

Bag Horizontal Extension (150) 10 (165) 8 (185) 5
Decline Ring Push Ups 12 / 12 / 15

TuT BP (185) 3 x 5
Dual KB Snatch (45#) 3 x 7

H2H KB Swing (36kg) 3 x 20
Shoulder Rok Swings 3 x 15 ea way

FG Ring Pull Ups 6 / 5 / 5
Offset Keg Press (100) 3 x 5
 
2.7
5:30-6:30p

Dual KB Cleans (45#) 15 / 15 / 20
Burpee Jump 15 / 15 / 20

H2H KB Snatch (28kg) 20 / 20 / 20
Box Jump (40") 10 (48") 6 / 2 (44") 8

Bag Horizontal Carry (185) 100ft x 4
KB 3 part Swings - Belt > Face > Snatch (32kg) 3 x 3 ea

Bag Over Bar (185) 3 / 3 / 3
Dual KB C&P (45#) 5 / 7 / 10

Tri Focus Overhead Push ups 20 / 20 / 20
Bear hug Bag and Lean Left & Right(185) 10 / 10 / 10
Arms out Front Plank 1 min


** Neighbor walked over and messed up entire flow just hanging out to watch.
 
2.8
6-7p

Be Pullin

Dual KB C&P (25#) 3 x 15
Seated Rings MU 3 x 5

Invert Ring Rows 4 x 15
Seated Bag Squat (185) 10 / 10 (215) 8 (235) 8 (275) 5

KB Gorilla Rows (28kg) 3 x 10
Bag High Extension (215) 7 / 8 / 6

TnG DL (315) 3 (405) 3 / 3
Seated Box Jumps (40") 4 (48") 3 / 2

Single Rope Climb 14' x 8
Random Handstands x 15+
 
2.9
5:30-6:20p

5 min run . Distance 0.71mile
50 Burpee Jumps

H2H KB Swing (32kg) 3 x 20
Ring Dips 3 x 10

Dual KB C&P (32kg) 3 x 4
Bag Over Bar (165) 3 x 5

KB Snatch (28kg) 3 x 7ea
Bag on Shoulder (165) 1 L & 1 R x 3

Shoulder Rok Swings 3 x 15ea
Hanging Leg Raises 15 / 15 / 20
 
2.10
2:45 - 3:15p

Challenge Day

Up / Downs 3x 15
Chin Up 3 x 10
Ski Lunges 3 x 10
Alt KB Presses (45#) 3 x 10

Warm up out the way.

Challenge : 100 Bodyweight Bag Squats Bear Hug (185)
Did it 10 x 10 breakdown . Some where 14 minutes, kid unplugged timer in 9th round.

This shit sucked. I hate leg endurance and they were smoked by 5th round. Took long breaks to reset. Got it done, probably not again. No care about the time, just had to get it over with. Felt the upchuck of puke about 5 minutes after finishing.
 
2.11 Sun
4:50-5:50 p

Short Circuits

#1 - 5 Rounds
Bag Carry (185) > Yoke Jump (56") > 2 Bag Throws (45) > Bag Over Bar (215)

#2 - 6 Rounds
2 Trap Bar DL (500) > 2 Chin Up > Keg Press (100) > Box Jump Over (24") > Bag Carry and Over Bar (185)

#3 - 5 Rounds
Bag Over Shoulder (185 & 215 & 235) > Yoke Carry (395) > Sprint back & Jump over bar (56")
 
2.12
5:30-6:20p

Bag High Ext (125) 3 x 10
BW Squat 10 / 10 / 15
Shoulder Rok Swings 20 ea way

KB 3 way Swing - Mid / High / Snatch (28kg) 3 x 5ea side
Vgrip Pull Up 5 / 7 / 8

KB Bent Press (50#) 3 ea side
Bag On Box (44") (185) then jump on bag 4 / 4 / 4

The next 25 minutes turn into an accidental long circuit. Was trying to make up new lifts with bags, and didn't realize how many times had picked them up.
(150) 40+ Shoulders
(185) 10+ Shoulders
(185) Some Leg Extension from laying / 7 ham curls using the bag but not lifting it
1 min plank with (185) on back
Lots of lifting from the left or right side of body instead of straight up & Cross body throws instead of directly over shoulder.
 
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2.13
5:30-6:10p

Limited time, no breaks besides time left in EMOM.

Bag C&P (125) 10 / 7 / 6
KB 3way swing Mid - High - Snatch (28kg) 3 x 5 ea

EMOM 10 min : Bag On Shoulder (215) + 10 push ups

KB Snatch (32kg) 10 ea / 10 ea (36kg) 6 ea
Shoulder Rok Swings 3 x 10 ea way

Bag on 40" Box then Jump on it (185) 4 / 4 / 4
 
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2.14
5:50-6:45p

10 Burpee + 10 Squat Jumps x 5 nonstop

Dual DB C&P (40s) 7 / 8 / 10
Double Box Jump Over (24" x 24") 10 / 12 / 16

KB High Swing (32kg) 3 x 10ea
Bag Vertical A2G Squat (215) 3 x 5

Seated Rings Muscle Up 3 x 5
Mace Swings 10 ea / 12ea / 15 ea

Bag Horizontal Extension (250) 1 / 1 / 1
Laying Dual KB Press (45#) 10 -- these are awkward AF to get position, I can't curl with left arm so skipping
Push Press (Axle 165) 4 / 4 / 4

*All the heavy bag pulling is bringing attention back to the forearm. I'm almost certain that bicep popped last June or whatever month. It doesn't 'hurt' but it's not healing anymore. And there is still lack of pull / press power in that arm. It throbs for hours after a heavy set. It's not life hindering, just strength is stuck not having both arms fully capable.
 
2.15
6-6:55p

EMOM party

Run 3 x 1 min
Mace Swings 3 x 10 ea way

EMOM 15 min:
1] Bag high extension to Box & Jump (185) x 3
2] Bag on Shoulder (235) + 5 tuck push ups
3] Bag Swing (KB Style) (90) + push up x 5

3 min rest

Repeat again 15 min
 
2.16 Fri
5:40-6:30p

Cool down , no big weights or stressors

Run 3 x 1 min
Dual KB Swing n Snatch (25#) 3 x 15

Belly Laying Shoulder Rows with PVC pipe 3 x 10
Band Pulls from tons of angles (Black) x 3

Tri Pushdowns (50) 3 x 20
TuT Pec Deck (230) 3 x 10

Overhead Cable Tri Ext (50) 2 x 10
Wide Grip Pull Ups 2 x 7

Arms in Front Tri Push up 15 / 15 / 10
Band + Pipe Curls & Presses (Black) 15 / 15 / 20
 
2.17
2:10-3:30p

Lots of band work

Everything following was bands
Belly Rows w/ Pipe (black + red) 4 x 10
Curl & Press Pipe (black) 2 x 10
Overhead Tri Ext Pipe (Green) 3 x 15
Standing Torso Twist Pipe (purple) 2 x 10 ea way
Overhead Single Side Press Pipe (Purple) 2 x 10 ea
Standing 1 arm Row Pipe (Green) 2 x 10 ea
Kneeling Thrust (Green) 2 x 15
Front Raise Pipe (Black) 2 x 10
Side Plank Arm Windmills (Red) 2 x 10 ea side

Pipe Plank Tri Push ups 3 x 10
Single Arm Plank rotations 2 x 10

Bag on Shoulder and Squat (125) 6 / 6
 
2.18
2:45-4

Backyard BS. Just some gritty work trying to stay outside.

10 min run w/ Vest . Distance 1.35mile

Bag Clean, Press & Throw on 60" Box from feet away (125) 8 / 8 / 8

Ring Pull Ups to Inverted Hold 3 / 3 / 5
Keg Press (100) 3 / 3 / 3

Para Bars High Swings 4 x 1 min
Bear Hug Bag Carry (215) 50ft x 7

Bag Shoulder & Carry (185) 50ft x 6
KB Snatch (32kg) 3 x 5 ea

Trap Bar DL (340) 2 x 10
Bag Over Shoulder quick pace (125) 2 x 6
 
2.19
5:50-6:50p

Dual KB C&P (45#) 3 x 10
Keg Press & OH Carry (100) 3 x 100ft

Bag on Shoulder (185) 3 x 4
Chest to Bar Pull Up 5 / 5 / 7

H2H KB Swing (36kg) 3x 20
Bag High Ext Horizontal (185) 3 x 5
Mace Swings 3 x 12 ea way

KB Triple Mid, Face, Snatch (32kg) 5ea / 5 ea (36kg) 3 ea
Bear Hug Oblique Leans (185) 3 x 5 ea way


10 min of Bag Mayhem throwing and slamming
(50) 4
(125) 4
(115) 4
(165) 5
(185) 9
(215) 9
 
2.20
5:45-6:45p

H2H KB Snatch (28kg) 7 ea / 7 ea (32kg) 7 ea
1 min run x 3
Kensui AdjustaMace arrived (loaded to 25lbs) 15 test swings / 10 ea way / 10 ea / 20 see - saw swings

Burpee to Bag Slam (125) 3 x 8
Para Bars Swinging 3 x 1 min

Single KB C&P (50#) 5ea / 7 ea / 7 ea
Seated Rings Muscle Up 8 / 5 / 4

Push Press (165) 3 (185) 3 / 3
Hands on Box Jump (48") 8 / 8 (54") 8 Fails (50") 6

Bag Squat to Right Shoulder to Squat to Left Shoulder (150) x 3 / x3 / x 3
TnG DL - Snatch Grip (135) 10 / 10 / 10
 
2.21
5:35-7p

Carries n Beast mode

Mace Swings (25) 3 x 10 ea way
Dual KB Snatch (45#) 3 x 10

Trapbar Shrugs (250) 3 x 12
Horizontal Bag Carry (185) 50ft x 6 (215) x 3

Trapbar Carry (340) 50ft x 4 (430) 50ft x 4
Seated Ring Muscle Up 3 *** Finally landed a clean seated , no cheating muscle up on floor.
Moved to high rings and it all clicked. Able to do them at last!
Ring Muscle ups 5 / 2

Bag On Shoulder then over Yoke (215) 3
Zercher style Yoke Carry (215) 50ft x 6

Dual KB C&P then Overhead Carry (28kgs) 100ft x 3
Push Press (185) 2 / 2
 
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