Bring The Noise

08-01-2017
Day 2 - Headhunter

- Level I

Jump Rope 5 rounds of 1 minute each

Yep, Headhunter was also one of the reasons I had been putting Dragon Week for as long as I did...and I have to say, it pretty much lived up to what I had expected it to be. One way ticket to the grave. I was pretty close to calling for a stretcher after finishing it on level I.

09-01-2017
Day 3 - Close Contact

- Level II

Jump Rope: 3 rounds of 2 minutes each
Handstands - 90 seconds
Pull-ups in one go: 25

This was quite alright, although, I have to admit, my hamstrings were teasing that they were starting to feel the after effects of Headhunter.

10-01-2017
Day 4 - Fist of Legend


- Level II
- Finisher - level II

Jump Rope: 5 rounds of 1 minute each
Handstands - 90 seconds
Chin-ups in one go(parallel grip): 26

Another decent one. Have to make a plan to watch that movie again though. Classic Jet Li!
My hamstrings were definitely making sure I knew that they took a hammering from Headhunter!...ow…

Free Bootcamp:
Fitness test:
- 800m run - 2:55
1 minute each AMRAP:
- Push-ups - 60
- Power Jacks - 45
- Globe Jumps - 11
- Bicycle Crunches - 116
- Burpees - 21

60 push-ups in 60 seconds is very impressive-- that, or you have freakishly short arms jk, well done mate.

BTW, what's globe jumps?

Thanks noname ,
hehe, yeah I was quite surprised with my result there too. Think I was in the zoneBut after that, my arms were pretty much useless.
burpees remain the bane of my existence though

As for globe jumps:
- standing up straight,
- touch your toes
- jump to the right
- touch your toes
- jump backwards
- touch your toes
- jump to the left
- touch your toes
- jump forward
= 1 rep

so you're pretty much jumping in a square( or in this case, around the world!)

11-01-2018
Day 5 - Sidekicks Practice

- Level II

Jump Rope: 3 rounds of 2 minutes each
Handstands - 90 seconds
Meditation - 10 minutes
Pull-ups in one go(close grip): 22

This was pretty good session, those sidekicks really worked my lower back and engaged the glutes though.

Free Bootcamp:
30 seconds each:
- Lunge pulse - 3 sets per side
- Plie Squat Pulse - 3 sets
- Split Lunge rotations - 2 sets per side
- Plyo Push-ups
- Wide grip Push-ups

4 sets of 4 push-ups followed by 4 count side plank
4 sets of 4 count push-ups

30 seconds each:
- Cross punch leg scissors
- Leg scissors
- Star out sit-ups
Bootcamp core workout

So it was the last day of this type of session(strength/recovery) for the free bootcamp, since from next week onwards, its only going to be Mondays and Wednesdays, no more Thursdays. Kind of a bummer, but she mentioned that the intensity and length of the 2 days will be increased, so we shall see what’s in store, come next week!

12-01-2017
Day 6 - Raid

- Level II
Jump Rope: 5 rounds 1 minute each
Handstands - 90 seconds
Meditation - 10 minutes
Chin-ups in one go: 25

Another good session, it had me rather sweaty at the fourth set though. But the flow was pretty good.
Have been fortunate enough to have seen this movie fairly recently though; good stuff, especially that final fight scene! Suppose one could mention Ong Bak in the same breath.
Still have to make plans to see the sequel though.
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13-01-2017
Fighter’s HIIT:
30 seconds each:
- Jump Rope
- Jab + cross
- Jump Rope
- Side Kicks
- Jump Rope
- Rest
- Jump Rope
- Hooks
- Jump Rope
- Turning Kicks
- Jump Rope
- Rest
- Jump Rope
- Uppercuts
- Jump Rope
- Hook Kicks
- Jump Rope
- Rest
- Jump Rope
- Elbow strikes
- Jump Rope
- Knee strikes
- Jump Rope

Pull-ups in one go: 23
5K Walk
Meditation - 10 minutes

Was a little cramped for time today, so instead of having to rush through the last day of Dragon Week, I figured I’d take a slight detour, and opted to do my own little Fighter’s HIIT. It’s quick and dirty and get the job done! Jump rope is really such a nice thing to use, in that regard.
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14-01-2017
Day 7 - Fist Of Fury

- Level II
Jump Rope - 3 round of 2 minutes each
Handstands - 90 seconds
Chin-ups in one go(parallel grip): 26
Meditation - 10 minutes




I rather enjoyed this one, it’s quite taxing on the shoulder though, since fatigue was already setting in on the second set, but it also had a real nice flow, especially the elbow to knifehand one!
And with that, my stint in Dragon Week comes to an end. Have to say overall it was actually pretty good, with the obvious exception of Headhunter that’s just pure murder!!

Happy Badge Day!

Thanks mogster !

15-01-2017

Fighter's HIIT:
30 seconds each:
- Jump Rope
- Jab + cross
- Jump Rope
- Side Kicks
- Jump Rope
- Rest
- Jump Rope
- Hooks
- Jump Rope
- Turning Kicks
- Jump Rope
- Rest
- Jump Rope
- Uppercuts
- Jump Rope
- Hook Kicks
- Jump Rope
- Rest
- Jump Rope
- Elbow strikes
- Jump Rope
- Knee strikes
- Jump Rope

Handstands - 90 seconds
Pull-ups in one go(close grip): 23
Meditation - 10 minutes

Free Bootcamp:
So we've started with a new advanced class with the free bootcamp this year, having lost the Thursday sessions.

Advanced class:
5 sets:
- 100m run
- 12 push-ups

5 sets:
- 12 sumo squats
- 50 jumping jacks

Ladder circuit:
start with:
- 10 plank walk-outs
- 1 burpee
repeat until :
- 1 plank walk-out
- 10 burpees

Normal class:
3 sets 45 seconds each:
- Squat kicks
- Run in place to random lunges
- Push-ups to shoulder tap
- Frog jump burpees
- Ski abs

Belated congrats on finishing Dragon Week

Thanks twinkletoes !​​​​​​​

16-01-2017
Gray Jedi - Day One - The First Ascent

- Clapping Push-ups until failure(Force Push): 23,13,10
- Hollow Hold 3 sets, 30 seconds each
- Cossack squats, holding staff in front - 3 sets 20 reps
- Slow Climbers - 100
- Beam Dead Hang 4 sets, move 3 reps left, move 3 reps right
- One Arm Beam Dead Hang(Force Grip) - 10 seconds per arm

Staff Training:
- Bender - Level I

Jump Rope : 5 rounds 1 minute each
Handstands 90 seconds
Meditation - 10 minutes

Welp, since Carbon & Dust got moved back further again, and I just finished up with Dragon Week, I thought it would be good to have a little change of pace again, and even dive into something of my own ridiculous devices, to help tie over until Carbon & Dust launches.
Thus a stint training as a gray Jedi!

There must be both dark and light. I will do what I must to keep the balance

As hoped and expected, it ended up putting me through the ringer.
Especially the ascent specific movements (i.e: slow climbers + Beam dead hangs)

17-01-2017
Gray Jedi - Day Two - Move With The Force

- 100 Slow climbers
- Beam Dead Hang 4 sets, move 3 reps left, move 3 reps right
- One Arm Dead Hang(Force Grip) - 10 seconds per arm
- Knee tuck jumping squats(Force Jump) - 3 sets, 10 reps
- Burpees - 3 sets, 15 reps
- Full mule kicks - 3 sets, 10 reps

Staff Training;
- Bender - Level I

Jump Rope : 3 rounds, 2 minutes each
Handstands - 90 seconds
Pull-ups in one go: 23
Meditation - 10 minutes

All that jumping...this was a sweat session!
The beam work is really putting the palms of my hands through the ringer. If this keeps up, it’s gonna be quite calloused pretty soon. Not quite sure if I want them to feel like sandpaper.

Free Bootcamp:
Advanced class:
3 sets:
- Shuttle run
- 10 push-ups
- Shuttle run
- 10 squat scissors
- Shuttle run
- 10 Plank up-downs

3 sets:
- 30m bear crawls
- 30m walking lunges

3 sets:
- Shuttle run
- 5 burpees

Normal class:
Form rows of 20 people, everyone gets down to a plank, and you pass a water bottle to each other, while remaining in the plank position. When the bottle gets to the end of the row, everyone does 2 burpees, back to plank position, and the bottle gets passed back to the other end of the row, then everyone does 4 burpees. Repeat until you get to 8 burpees.

In groups of 2 for 3 minutes:
- 5 hi-five push-ups
- 50m run
- 5 low-five squats
- 50m run

- 6 burpees jumping over partner who is in elbow plank position
- 50m run
- switch who does what

On your own:
3 minutes:
- 5 Iron legs
- 50m frog jumps
- 10 wide grip push-ups
- 50m frog jumps

- 10 basketball jumps
- 50m side shuffles
- 6 walking push-ups
- 50m side shuffle

Bootcamp core workout

You're doing great Your training log is very impressive.

Thanks noname ! Hope the snow starts giving you a bit a break over there!

18-01-2018
Gray Jedi - Day 3 - Endurance

- 100 slow climbers
- Beam Dead Hang 4 sets, move 3 reps left, move 3 reps right
- One Arm Dead Hang(Force Grip) - 10 seconds per arm
- Horse stance, holding 2.5Kg weights with fingers arms to the side - 1 minute
- Horse stance, holding 2.5kg weights with fingers arms in front - 1 minute
- Horse stance, holding 2.5kg weights, palms facing up, arms to the side - 30 seconds
- Horse stance, holding 2.5kg weights, palms facing up, arms to the front - 30 seconds
- 3 minute elbow plank

Staff training:
- Bender - Level I

Jump Rope: 5 rounds, 1 minute each
Handstands - 90 seconds
Chin-ups in one go: 27
Meditation: 10 minutes

Have a feeling I’m gonna have to increase the reps with the dead hang moves. My palms appear to be getting used to gripping the beam. Still kind of painful having to grip a wooden beam( as opposed to a bar), to carry your entire body weight, but I have a feeling in the long run, there’s definitely benefits to be reaped. Had to focus to ignore my legs and arms screaming with those horse stances though