Bring The Noise

19-01-2017
Gray Jedi - Day 4 - Centered

- 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
- 20 V-ups, 3 sets
- 20 Sit-up Punches, 3 sets
- 30 Cross Crunches, 3 sets

Staff Training:
- Bender - Level II

Jump Rope: 3 rounds 2 minutes
Handstands - 90 seconds
Pull-ups in one go(close grip): 22
Pretty decent ab session. Guess it could be chalked up as a rest day. Still those cross crunches definitely give the abdominals a wake-up call!

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20-01-2018
Gray Jedi - Day 5 - The Force vs Gravity

- 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
- 200 Push-ups
- Matrix Push-ups 3 sets of 10
- 100 Cross Chops

Staff Training:
- Bender - Level II

Jump Rope: 5 rounds of 1 minute each
Handstands - 90 seconds
Meditation - 10 minutes
Chin-ups in one go(parallel grip): 22

yes...my arms are so done...ow...
I noticed that I've lost some of those push-up gains I had attained during GRAVITY FIGHTER, dropped from 70, to 60...

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21-01-2018
Gray Jedi - Day 6 - On What You Stand

- 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
- 100 side-to-side side kicks
- 100 side-to-side lunges
- 100 calf raises

Staff Training:
- Bender - Level II

Jump Rope: 3 rounds of 2 minutes each
Handstands - 90 seconds
Meditation - 10 minutes

I remembered during Dragon Week that those side-to-side kicks really made for a decent leg workout, so couldn't resist to add it to this training regime

22-01-2018
Gray Jedi - The Dark Side

Come To The Dark Side - Level III

Jump Rope: 5 rounds 1 minute each
Handstands - 90 seconds
Meditation - 10 minutes
Pull-ups in one go: 23

I have to admit, as tough as this was, and being my first ever staff workout all the way to level III. I can’t help but also admit, I thoroughly enjoyed this!

23-01-2018
Gray Jedi - Day 8 - Second Ascent

- Clapping Push-ups until failure(Force Push): 31,16,12
- Hollow Hold 3 sets 30 seconds each
- Cossack squats, holding staff in front - 3 sets 20 reps
- Slow Climbers - 100
- Beam Dead Hang 6 sets, move 3 reps left, move 3 reps right
- One Arm Beam Dead Hang(Force Grip) - 10 seconds per arm

Staff Training:
- Bender - Level II

Jump Rope: 3 rounds 2 minutes each
Handstands - 90 seconds
Chin-ups in one go: 27
Meditation - 10 minutes

The second ascent, still kills me, however there’s been some good gains with Force Push and had a pretty good grip on the beam, so managed to move the ‘shimmies’ up to 6 sets, instead of just 4.
Those force grips still knacker my palms though.

24-01-2018
Random Workout Challenge:
- True Alpha - level III

Staff Training:
- Come To The Dark Side - Level I

Jump Rope: 5 rounds 1 minute each
Handstands - 90 seconds
Pull-ups in one go(close grip): 22
Meditation - 10 minutes

Got tagged in the Random Workout Challenge, so ended up doing that as the main one for today, so ought be able to continue with Gray Jedi training in the day to follow.
True Alpha was a real good burn, had me sweating from the third set.

Free Bootcamp:

8 reps each:
- Burpees
- Climbers
- Jumping Jacks

10 reps each
- Burpees
- Climbers
- Jumping Jacks

12 reps each:
- Burpees
- Climbers
- Jumping Jacks

Bounce for 1 minute

3 sets, 45 seconds of each exercise, 15 second break between exercises:
- Walking Lunges
- Push-ups
- Tricep Dips
- Plank Walk-outs
Bounce for 1 minute

- Side Lunges
- Jumping Lunges
- Speed Skaters
- Plank Up-Downs

In Groups of 6 people, 2 people doing each exercise, when the group doing the shuttle runs make it to the other side, swap who does what,
Repeat for 4 minutes:
- Level 3 Drills ( 8 climbers, 4 push-ups, burpee)
- Shuttle runs
- Push-up Punches
- Shuttle runs

- Squat Scissors
- Shuttle Runs
- Diamond Push-ups
- Shuttle Runs

- Lunge-Squat-Lunge
- Shuttle Runs
- Ski Jumps
- Shuttle Runs

- Burpee Lunges
- Shuttle Runs
- Squat Kicks
- Shuttle Runs

25-01-2018
Gray Jedi - Day 9 - The Force Dynamic

- Slow Climbers - 100
- Beam Dead Hang 5 sets, move 3 reps left, move 3 reps right
- One Arm Beam Dead Hang(Force Grip) - 10 seconds per arm
- Tucked Jump Squats 3 sets of 12
- Burpees 3 sets of 20
- Full Mule Kicks 3 sets of 12

Staff Training:
- Bender - Level II

Jump Rope: 3 rounds of 2 minutes each
Handstands - 90 seconds
Chin-ups in one go(parallel grip): 27
Meditation - 10 minutes

Back into the Gray Jedi fold
Had to compel myself to increase the rep counts, since I was feeling a little off and stiff today, but in the end, seems like it paid off.
Especially those burpees though.
Full on sweat session was engaged! Even some wet palm prints on the floor after the handstands practice.

26-01-2018
Gray Jedi - Day 10 - Mind Over Matter

- Slow Climbers - 100
- Beam Dead Hang 5 sets, move 3 reps left, move 3 reps right
- One Arm Beam Dead Hang(Force Grip) - 10 seconds per arm
- Horse stance, holding 2.5Kg weights with fingers arms to the side - 1:20
- Horse stance, holding 2.5kg weights with fingers arms in front - 1:20
- Horse stance, holding 2.5kg weights, palms facing up, arms to the side - 40 seconds
- Horse stance, holding 2.5kg weights, palms facing up, arms to the front - 40 seconds
- 4 minute elbow plank

Staff Training:
- Come To The Dark Side - :level II

Jump Rope: 5 rounds 1 minute each
Handstands - 90 seconds
Rainbow Athletics Club's Night Run Event: 5K run

Felt a little out of it today, and DOMS are starting to creep in to my lower back and legs.
Still and ended up pretty close to dead with this one. Those Horse stance holds responsible for that. I was pretty close to screaming myself, just like my entire body was. Just had to keep breathing and remind myself; the pain is temporary...
Damn...it’s times like these I ask myself why I put myself through this. On the upside: There be gainz!

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27-01-2018

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: 23
Meditation - 10 minutes

Was cramped for time today, so ended up doing the old faithful quick-&-dirty

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28-01-2018
Gray Jedi - Day 11 - The Core

- Slow Climbers - 100
- Beam Dead Hang 5 sets, move 3 reps left, move 3 reps right
- One Arm Beam Dead Hang(Force Grip) - 10 seconds per arm
- V-ups 4 sets of 20
- Sit-up Punches 4 sets of 20
- Cross Crunches 4 sets of 20

Staff Training:
- Bender - Level II

Jump Rope: 3 rounds of 2 minutes each
Handstands - 90 seconds
Chin-ups in one go: 28

Felt rather 'meh' today, so today's session actually kinda helped with getting over that feeling, without being to strenuous, being an active rest day and whatnot, still...
I think I might feel it a little in the abdominals in the days to follow.

29-01-2018
Gray Jedi - Day 12 - The Push

- Slow Climbers - 100
- Beam Dead Hang 5 sets, move 3 reps left, move 3 reps right
- One Arm Beam Dead Hang(Force Grip) - 10 seconds per arm
- 200 Push-ups
- Matrix Push-ups 3 sets of 10
- 100 Cross Chops

Staff Training:
- Come To The Dark Side - Level I

Jump Rope: 5 rounds 1 minute each
Handstands - 90 seconds
Pull-ups in one go(close grip): 20
Meditation - 10 minutes

Felt a mega chest pump after finishing those push-ups damn. My arms were also pretty much useless and felt rather rigid with those cross chops.

Free Bootcamp:
Advanced class:
10 station circuit, 3 rounds
- 4 jumping lunges
- 30m Side shuffle to next station
- 4 push-ups
- 30m Side shuffle to next station
(repeat until all stations have been completed = 1 round)

10 station circuit, 3 rounds
- 4 scissor squats
- 30m run to next station
- 4 close grip push-ups
- 30m run to next station
(repeat until all stations have been completed = 1 round)

Normal Class:
- Insanity MAX30 - Cardio Challenge

...I was dead...

30-01-2018
Gray Jedi - Day 13 - Power Engines

- Slow Climbers - 100
- Beam Dead Hang 5 sets, move 3 reps left, move 3 reps right
- One Arm Beam Dead Hang(Force Grip) - 10 seconds per arm
- 120 Side-to-Side Side Kicks
- 120 Side-to-Side Lunges
- 120 Calf Raises

Staff Training:
- Bender - Level II

Jump Rope: 3 rounds of 2 minutes each
Handstands - 90 seconds
Chin-ups in one go(parallel grip): 30
Meditation - 10 minutes

Damn, my body felt quite knackered after having been resurrected today.
Yesterday’s Bootcamp session was quite hardcore, coupled with what a scorcher of a day we had, weather wise.
Soreness in my abdominal region making itself known too, as I was doing the slow climbers.
With the additional leg day load with this session, everything kinda hurt...

31-01-2018
Gray Jedi - Day 14 - Breaker

Stormbreaker

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

DOMS from yesterday seems to have amplified today…
it’s become laborious to even just lift my arms up.
Stormbreaker proved to be a pretty good staff session. However, I must confess, Come To The Dark Side, still takes the cake for me.

And with that, this current path of the Gray Jedi has come to an end...for now...

"There must be both dark and light. I will do what I must to keep the balance, as the balance is what holds all life."

Free Bootcamp:
Advanced Class:
Circuit: Complete 15 reps of each exercise, rest for 1 minute after each round
Repeat as many rounds as possible for 15 minutes
- Push-ups
- Squats
- Climbers
- Lunges
- Lunge Jumps
- In-Out Push-ups
- Power Jacks
- Close Grip Push-ups
- Burpees
- Jump Squats

Normal Class:
Repeat non stop for 3 minutes each:

- 5 Cross Jump Burpees
- 20m Side Shuffle
- 10 Wide Grip Push-ups

- 10 Backet Ball Jumps
- 20m Run
- 10 Medicine Ball Twists

- 10 Diamond Push-ups
- 20m Bear Crawls
- 5 Iron Legs

- 10 Plie Squats
- 20m Frog Jumps
- 10 Power Push-ups

- 10 Squat Kicks
- 20m Run
- 10 Jump to Cross Punch

Bootcamp Core Workout

01-02-2018



Push-up Massacre - Level III

Jump Rope: 3 rounds 2 minutes each
Handstands - 90 seconds
Push-up Master: Day 1 - Advanced
Pull-ups in one go: 23

Yep...this was quite upperbody day indeed...push-up massacre is definitely the appropriate title there

02-01-2018
RWC: Reaper - level II

Push-up master Challenge: Day 2 - Advanced + ec
Jump rope 5 rounds 1 minute each
Handstands -90 seconds
Chin-ups in one go:29
Night Run Event: 5K

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03-02-2018

The Purple Emperor, Frieza:


(source)

- 20 Double Unders
- 5 One Arm Push-ups x 4 sets
- 20 Reverse Angels x 4 sets
- 15 Overhead Lunges( 16Kg Barbell) x 4 sets
- Heavy Bag Work:
--- Uppercut + elbow strike - 1 minute
--- Freestyle - 2 minutes
- 20 Double Unders


Push-up master Challenge: Day 3 - Advanced + ec
Handstands 90 sec
Pull-ups in one go(close grip):24
5K run

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04-02-2018



Push-up Massacre NC-17 - level III

Push-up Master Challenge: Day 4 - Advanced + ec
Jump rope 3 rounds 2 minutes each
Handstands 90 seconds
Chin-ups in one go(parallel grip):25

05-02-2018

Fighters' 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

Push-up Master Challenge: Day 5 - Advanced + ec
Handstands - 90 seconds
Pull-ups in one go: 25
Meditation - 10 minutes

Free Bootcamp:
Advanced Class:
5 sets:
- 12 push-ups
- 100m run

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 exercise, 15 second break between exercise, 1 minute break between sets
- Burpee Lunges
- Squat Obliques
- Wide Pike-ups
- Jumping Lunge Punches
- Push-ups Shoulder taps
- Ski Jumps

Well done!

Thanks noname , as that workout's name suggests, my body was pretty much massacred after that
Though, I'm pretty sure with the progress you've been making, keeping up with the Pushers and all; you'd probably knock it out of the park!


06-02-2018

Frieza: Destroy A Planet!

- 20 Double Unders
- 15 Front Raises x 4 sets (16Kg Barbell)
- 15 Overhead Presses x 4 sets (16Kg Barbell)
- 20 Climber Shoulder taps x 4 sets
- 20 Superman Extensions x 4 sets
- Heavy Bag Work, 3 rounds:
--- Uppercut + Elbow strike - 1 minute
--- Freestyle - 2 minutes
--- Rest - 30 seconds
- 20 Double Unders

(source)

Push-up Master Challenge: Day 6 - Advanced + EC
Handstands - 90 seconds
Chin-ups in one go: 31

07-02-2018
Frieza: Assault Form

- 20 double unders
- 15 Thrusters x 4 sets (16Kg Barbell)
- 15 side to side lunges x 4 sets (16Kg Barbell)
- 15 squats x 4 sets (16 Kg Barbell)
- 100 Axe + sidekicks
- Heavy Bag Work:
--- Uppercut + elbow strike - 1 minute
--- Freestyle - 2 minutes
- 20 double unders


(source)

Push-up Master Challenge: Day 7 Advanced + EC
Pull-ups in one go(close grip): 23

Free Bootcamp
Advanced class:

Partner squat tag until 10
Partner wheelbarrow push-ups, the holder does squats x 10

45 seconds each, 3 sets:
- in-out push-ups
- One arm burpee punch

- Double squat
- Double lunge

- Single squat
- Single lunge

- Squat hip thrust
- jumping lunge

Normal Class
Partner up, 4 minutes each:

- hi 5 push-ups
- 30m run
- Low 5 squats

- Wheelbarrow hold bottle taps
- 30m run
- switch

- One does an elbow plank, while the other does 6 burpees,jumping over the one who planks
- 30m run
- switch

- Your partner holds your ankles down, while you do plyo push-up, until you're upright on your knees x 10
- 30m run
- switch

Bootcamp core workout