Bring The Noise

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    05-04-2018

    No Shira SOLDIER session today, woke up way too late feeling pretty much useless. Suppose that’s what you get for only being able to get in 2 hours worth of sleep.

    Free Bootcamp:
    Non stop each set, for 5 minutes each:
    - Lunge step-ups x10
    - Squat walks 30m
    - Side to Side kicks x 20
    - Squat walks 30m
    - Lunge-squat-lunge x 10

    - Side to Side lunges x 10
    - Sideways Squat walks 30m
    - 3 step side shuffle x 10
    - Sideways Squat walks 30m
    - Basketball jumps x 10

    - Squat calf raises x 10
    - Frog jumps 30m
    - Jumping jacks x 20
    - Frog jumps 39m
    - Knee to Elbow x 20

    - Calf raises x 20
    - Lunge walks 30m
    - Toe taps x 20
    - Lunge walks 30m
    - Jumping squats x 10

    Spent the most time just doing the coaching with this class, since I still wasn't feeling to great. But still did a little, just to also get a workout in.
    Heard afterwards that people at the bootcamp say, that they're definitely gonna feel it in their legs for the next few days.Even the head bootcamp coach agreed.
    Which I chalk up as a successful class.

    Comment


      06-04-2018
      Shinra SOLDIER

      Day 5 - Atlas
      3 rounds: (20kg barbell)
      - 10 double unders
      - 10 thrusters
      - 10 double unders
      - 10 overhead lunges
      - 10 double unders
      - 5 beam pull-ups

      Scaled this one down a little as opposed to what I had initially had in mind, since my system isn’t quite 100% yet. Still, this one was actually a rather enjoyable workout in the end. Just my double unders need a whole lot of practice.

      Kicks & Punches Challenge:
      Day 5
      Handstands - 90 seconds
      Pull-ups in one go: 22

      ------

      07-04-2018
      Shinra SOLDIER
      - Day 6 - the Purge
      - 30 hand release push-ups
      - 30 butterfly sit-ups
      - 30 squats

      10 rounds jump rope @ 2 minutes each, 20 second rest between rounds

      Damn, this was a whole lot more taxing than I thought it would be….guess I underestimated the jump rope in that regard. Still, in spite of me being a total wreck after, it was a really good session.

      Kicks & Punches Challenge:
      - Day 6
      Handstands 90 seconds
      Chin-ups in one go:24

      ------

      08-04-2018
      Shinra SOLDIER
      - Day 7- Weaponize
      ( 20kg Barbell)
      - Barbell Suitcase Deadlifts 4x10
      - 1 minute jump rope
      - Front Squat 4x10
      - 1 minute jump rope
      - Overheard press 4x10
      - 1 minute jump rope
      - Barbell Swing 4x10

      Kicks & Punches Challenge:
      - Day 7

      13km Hike

      Comment


        09-04-2018
        Shinra SOLDIER

        - Day 8 - Buster Mode
        (20Kg barbell)
        - 20 burpees over the bar
        - 20 thrusters
        - 20 beam pull-ups
        - 2 minutes heavy bag
        - 10 burpees over the bar
        - 10 thrusters
        - 10 beam pull-ups
        - 1 minute heavy bag
        - 5 burpees over the bar
        - 5 thrusters
        - 5 beam pull-ups
        - 30 second heavy bag

        Out of puff after the first set of thrusters already. But just had to push through

        Kicks & punches
        - Day 8
        Jump Rope 2 minutes
        Handstands 90 seconds

        Free Bootcamp:
        Ladder exercise:
        - 10 plank walk-outs
        - 1 burpee
        Repeat until : 1 plank walk-out, 10 burpees

        - Travelling burpees - 40m

        3 sets of each circuit, 30 seconds each exercise:
        - Slalom Jumps
        - Plank Jack Shoulder Taps
        - 4 x feet front to back - 2x X-jumps

        - Medicine Ball Twists
        - Plank Jack In-Out Abs
        - 4x Punches 4x High Knees

        - Chair Squats
        - Squat Scissor Jumps
        - Moving Push-ups

        Comment


          10-04-2018
          Shinra SOLDIER
          - Day 9 - Shinra Alpha

          3 sets:
          - 45 seconds jump rope
          - Butterfly situps x 20 ( 5Kg weight)
          - 45 seconds jump rope
          - Leg raises x 20
          - 45 seconds jump rope
          - Russian twist x 20 (5Kg weight)
          - 45 seconds jump rope

          Kicks & Punches Challenge:
          - Day 9
          Handstands - 90 secondes
          Pull-ups in one go(close grip): 20 ~ my shoulders are feeling a little stiff and tired today...no doubt Buster Mode's doing...


          Comment


            11-04-2018
            Shinra SOLDIER
            - Day 10 - Rumble


            10 rounds, heavy bag work - 2 minutes each, 30 second rest between rounds

            - 20 squats
            - 20 butterfly situps
            - 20 hand release push-ups

            Kicks & Punches Challenge:
            - Day 10

            Jump Rope: 5 rounds 1 minute each, 10 second rest between rounds
            Handstands - 90 seocnds
            Chin-ups in one go(parallel grip): 25



            Free Bootcamp:
            Repeat circuit for 4 minutes each
            - Partner wheelbarrow push-ups x 10
            - Bear crawl
            - Switch

            - Hi-five push-ups x 10
            - Resistance band run 30m
            - Low-five squats x 10

            - Iron legs x 5
            - Lunge walks 30m
            - Diamond Jump burpees x 5

            45 seconds each:
            - Wide grip Push-ups
            - Close grip Push-ups
            - Moving Push-ups
            - 4 count Push-ups x 4
            - 8 count push-ups x 4( first 2 sets one arm)

            Bootcamp core workout

            Comment


              12-04-2018
              Shinra SOLDIER
              - Day 11 - Crack Steel
              ( 20kg weight)
              - Barbell Lever Floor Press x 3 per side
              - Barbell Swing x 4
              - Barbell lever Floor Press x 6 per side
              - Barbell Swing x 8
              - Barbell Lever Floor Press x 9 per side
              - Barbell Swing x 12
              - Barbell Lever Floor Press x 12 per side
              - Barbell Swing x 16
              - Barbell Lever Floor Press x 15 per side
              - Barbell Swing x 20

              5 minute jump rope

              Kicks & Punches Challenge:
              - Day 11
              Handstands - 90 seconds
              Pull-ups in one go: 22

              Free Bootcamp:

              15 minute EMOM:
              - Sit-up Punches
              - Burpee - Knee strike
              - Jump Squats/Chair Squats
              - Hand release Push-ups
              - Bear Crawl side to side

              30 seconds each x 3 sets:
              - Jab+cross
              - Bounce + squat hops
              - Jab+cross+hook
              - Bounce + jumping lunges
              - Jab+cross+hook+cross
              - rest

              Not much working out for me with today's class, since I ended up just having to coach for the most part with the EMOM. Also having to watch the clock to blow the whistle to change to the next station.
              My mouth just gets really dry from having to talk so much though. But yeah, just made it official for everyone at the Free Bootcamp, that they're gonna have to get used to my face up front every Thursday

              Comment


                13-04-2018
                Shinra SOLDIER
                - Day 12 - Recon
                5 sets:
                - Side kick x 20
                - Squats x 20
                - Turning kicks x 20
                - 10 x highknees - jump left - jump right x 10
                - Hook kicks x 20
                - Burpees x 10

                Kicks & Punches Challenge:
                - Day 12

                Jump Rope: 3 rounds 2 minutes each, 20 second rest between rounds
                Chin-ups in one go: 25



                ------

                14-04-2018
                Shinra SOLDIER
                - Day 13 - Bahamut’s Bane
                4 sets:
                - Barbell Burpees x 10
                - Jump Rope - 2 minutes
                - Heavy bag work - 2 minutes

                Kicks & Punches Challenge:
                - Day 13

                Handstands - 90 seconds



                ------

                15-04-2018
                Shinra SOLIDER
                - Day 14 - Driving Force
                5 sets, 1 minute each @ 20Kg:
                - Barbell Hip thrusts
                - Thrusters
                - Side to side lunges
                - Barbell Calf Raises

                Kicks & Punches Challenge:
                - Day 14
                Jump Rope: 5 rounds 1 minute each, 10 second rest between rounds
                Pull-ups in one go(close grip): 20


                Comment


                  16-04-2018
                  Shinra SOLDIER
                  - Day 15 - The Takedown

                  - Jump rope, 5 rounds 90 seconds each, 20 second rest between rounds
                  - Heavy bag, 5 rounds 90 seconds each, 20 second rest between rounds
                  - 20Kg Barbell swing, 5 rounds 90 seconds each, 20 second rest between rounds


                  Kicks & Punches Challenge:
                  - Day 15
                  Chin-ups in one go(parallel grip): 22

                  Half way through the program.
                  Have to admit, it has most certainly not been easy. The constant variation is keeping my body on it's toes.
                  So far I reckon, apart from the Fire Bending training regime I put myself through at the tail end of last year, this has probably been the most demanding
                  one I’ve created and somehow actually managed to set out entire 30 days for it!
                  My body hurts...Where’s that Buster Sword?!!

                  Free Bootcamp:
                  Repeat each circuit for 4 minutes each:

                  - Level 3 drills
                  - Shuttle run
                  - Ski Abs

                  - Ski Jumps
                  - Shuttle run
                  - Power Push-ups

                  - Frog Jump Burpees
                  - Shuttle run
                  - Diamond Push-ups

                  - Belt Kicks
                  - Shuttle run
                  - Push-ups

                  - Split Lunge Punchs
                  - Shuttle run
                  - Plie Squats

                  Comment


                    17-04-2018
                    Shinra SOLDIER
                    - Day 16 - The Engine

                    - Barbell roll-outs 4 x 20
                    - Overhead squats(10Kg) 4 x 20
                    - Butt-ups 4 x 20
                    - Overhead Lunge walks(10kg) 24m
                    - A-frame abs(5Kg Weight) 4 x 20

                    Kick & Punches Challenge:
                    - Day 16
                    Jump Rope: 90 seconds, every 30 seconds a different jumping variation
                    Pull-ups in one go: 23

                    Well this was quite taxing and first time doing overhead squats(so form focus took priority here, instead of the actual weight), have to say it revealed the lack of mobility I have overall and then some.
                    So reckon we’ll have to make it a staple going forward.

                    Comment


                      18-04-2018
                      Shinra SOLDIER:
                      - Day 17 - Rough Edge

                      20 minute EMOM:
                      - Jump Rope
                      - Weight Plate Cross Chops
                      - Cossack Squats
                      - Diamond Push-ups
                      - Elbow strike + uppercut

                      Kicks & Punches Challenge:
                      - Day 17

                      Handstands - 90 seconds
                      Chin-ups in one go(wide grip): 25

                      Damn...my entire body felt quite sore waking up today…
                      Legs; kinda sore.
                      Abdominals ; quite sore ( this is good)
                      Upper body; damn sore
                      yay, it’s a DOMS party!!...ow...


                      Free Bootcamp:
                      10 minutes non stop, as many sets as possible of each circuit

                      - High Knees x 20
                      - Prisoner Lunges x 20
                      - High Knees x 20
                      - Squats x 20
                      - High Knees x 20
                      - Push-ups x 10
                      - High Knees x 20
                      - Climbers x 20

                      - Push-up rows x 30
                      - Jump Squat x 30
                      - Crunches x 30
                      - Jumping Lunges x 30
                      - Knee-ups x 30

                      - Climbers x 20
                      - Burpees x 10
                      - Tuck Jumps x 10
                      - Diamond Jumps x 10

                      Comment


                        19-04-2018
                        Shinra SOLDIER
                        -Day 18 - Quake

                        (20Kg)
                        - Landmine squat 4 x 20
                        - Landmine row 4 x 15
                        - Barbell swing 4 x 30
                        - Landmine floor press 4 x 15
                        - Landmine thrusters 4 x 20

                        Jump Rope: 3 minutes no breaks
                        Kicks & Punches Challenge:
                        - Day 18
                        Handstands - 90 seconds

                        Woke up with my body feeling like a mummy or zombie this morning.
                        Everything is pretty much stiff. Not as sore as yesterday fortunately.
                        Some stretching and throwing the weights around pretty much helped with that. Just those floor presses forced me to have to dig quite deep to get through.

                        Free Bootcamp:
                        1 minute each exercise combo, 15 second rest between each combo, 2 sets:
                        - High knees x 10 - squat hops x 10
                        - Speed skaters x 6 - frog jump x 2(Forward & Back)
                        - Climbers x 10 - Jump lunges/lunges x 10
                        - Jumping Jacks x 10 - Power jack x 10
                        - Burpees x 5 - lateral slide x 10

                        1 minute each:
                        - Cross crunch
                        - Boat folds
                        - High crunch
                        - Crunch kick
                        - Glutes bridge
                        - Flutter kicks
                        - Heel taps
                        - Superman extensions

                        30 seconds each x 2 sets,
                        - Feet front to back
                        - Elbow strikes
                        - Half jacks
                        - Knee strikes
                        - Squat + punches + front kicks
                        - rest

                        Comment


                          Damn! nice one on the handstands I can't even hold 5 seconds lol awesome work buddy.

                          Comment


                            Originally posted by BlackButler View Post
                            Damn! nice one on the handstands I can't even hold 5 seconds lol awesome work buddy.
                            Thanks BlackButler , yeah it's not actually that I hold a handstands for 90 seconds, I set a timer for 90 seconds and in that time frame, I try and hold handstands for as long as possible.
                            I think the longest I've gone was maybe 12 - 15 seconds.

                            20-04-2018
                            Shinra SOLDIER
                            - Day 19 - Traverse
                            8 sets, 30 seconds each:
                            - Single leg jump rope
                            - Jumping lunges
                            - Single leg jump rope
                            - Squat hold calf raises
                            - Jump rope feet side to side

                            Finisher: 3 sets
                            - Beam pull-ups x 10
                            - Jab+cross+hook+uppercut x 20

                            Kicks & Punches Challenge:
                            - Day 19


                            Welp, as expected the DOMS are continuing. Wasn’t expecting anything less actually. Apart from the fact that other parts of my body are starting to ache too.
                            Traps are especially making themselves known today.

                            ------

                            21-04-2018
                            Shinra SOLDIER
                            ~Monster Box(side quest)

                            - 3 min jump rope
                            - 25 X thrusters @ 20kg
                            - 15 X beam pull-ups
                            - 10 X overhead lunges @ 20kg
                            - 5 X overhead squat @ 20kg

                            Kicks & punches Challenge:
                            - Day 20

                            Woke up way late this morning, due to a late friday night...so ended up having to deviate slightly off of what was set for the training plan, due to time constraints.
                            Ended up being a pretty decent session actually, short and killer.

                            ------

                            22-04-2018
                            Shinra SOLDIER
                            - Day 20 - Demi

                            5 sets:
                            - Raised Leg Push-ups x 20
                            - Fingertip push-ups x 10
                            - Judo push-ups x 15
                            - Beam pull-ups x 5
                            3 minutes heavy bag work

                            Kicks & Punches Challenge:
                            ~ Day 21
                            Jump rope: 3 jump variations, 45 seconds each

                            ​​​​​​​

                            Comment


                              23-04-2018
                              Shinra SOLDIER
                              - Day 21 - Barrier

                              (5Kg weight plate)
                              - High Crunches (weighted) 4 x 20
                              - Butterfly situps(weighted) 4 x 20
                              - Dead bugs 4 x 20
                              - Russian twists(weighted) 4 x 20
                              - Back extensions 4 x 20
                              - 3 minutes jump rope

                              Kicks & punches
                              ~ Day 22
                              Handstands - 90 seconds
                              Pull-ups(tarzan): 20

                              Rest day...

                              Comment


                                24-04-2018
                                Shinra SOLDIER
                                - Day 22 - Odin

                                - Thrusters x 100 ( 20Kg Barbell)
                                - Burpees over the bar x 50
                                - Beam Pull x 25

                                Kicks & Punches Challenge:
                                - Day 23
                                Jump rope blitz: 3 jump variations, 45 seconds each, change on the fly

                                Yeah...this…
                                this had me dead about three quarters of the way into those thrusters. Often the simplest of movements that can be the most brutal.
                                Anyone who can cast "Cure" or "Regen" ?

                                Comment

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