Bring The Noise

25-04-2018
Shinra SOLDIER
- Day 23 - Goblin Punch
90 seconds each: (gloves stay on)
- Jumping Lunges
- Heavy bag work
- Bar push-ups
- Heavy bag work
- Knee to elbow crunches
- Heavy bag work
- Half Pistol Squats
- Heavy bag work
3 rounds

Kicks & Punches Challenge:
- Day 24

Jump Rope: 3 jump variations , 45 seconds each, change on the fly
Chin-ups in one go: 24

Damn, my entire body was super stiff getting out of bed this morning, not really all that sore, just very rigid and slow.
Goblin Punch kept me on my toes though, and was actually rather relentless. Still felt the post-burn quite late into the morning.

Free Bootcamp:
Main coach is out of town for the week, so I’ve been tasked to take over the classes until mid next week.

6 minutes:
- Slow climbers x 10
- 20m Squat walks
- Side to side kicks x 20
- 20m Squat walks
- Sitting punches x 20
- Side shuffle back to the start

6 minutes:
- Knee to elbows x 20
- 20m Sidways Squat Walks
- Ski abs x 10
- 20m Sideways Squat Walks
- Ski jumps x 10
- Prisoner Walk back to the start

- Push-ups 45 seconds
- Punches 30 seconds
- Diamond push-ups 45 seconds
- Upward Punches 30 seconds
- Shoulder taps 45 seconds
- Raised Arm circles 30 seconds
- Reverse Angels 45 seconds
- Punches 30 seconds
- Triceps dips 45 seconds
- Upward punches 30 seconds
- Uneven Plank - 1 minute(30 seconds per side)

26-04-2018
Shinra SOLDIER
- Day 24 - Titan’s Rage
( 20Kg Barbell)
- Front Squat 4 x 20
- Lunges 4 x 20
- Calf raises 4 x 20
- Landmine sumo deadlift 4 x 20
- Landmine squat hold 2 x 30 seconds
3 minutes jump rope

Pull-ups in one go: 23

Still not actually too sore, and leaning more to muscles just being all kinds of stiff. Stretching is in order then. Titan’s Rage caught me by surprise. Real good session, I must admit.

Free Bootcamp
- 3 rounds
- High knees - 30 seconds
- Butt kicks - 30 seconds
- Burpees - 20 seconds
- High Knees - 30 seconds
- Climbers - 30 seconds
- Burpee Lunge - 20 seconds
- High Knees - 30 seconds
- Speed skaters - 30 seconds
- Turn Jump Burpees - 20 seconds
1 minute rest

1 minute each:
- Leg raises
- Knee to elbow crunches
- Pulse ups
- Sit-up reach
- Cross Crunches
- Superman Extensions

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27-04-2018
Shinra SOLDIER
- Day 25 - Flash

- 20 beam pull-ups
- Jump rope 12 rounds @ 2 minutes each, 20 second rest between rounds

Kicks & Punches Challenge:
- Day 25


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28-04-2018
Shinra SOLDIER
- Day 26 - Reflect
- Glutes bridge( weighted) 4 x 20
- V-ups 4 x 20
- Barbell roll-outs 4 x 15
- Plank circuit:
-- Elbow Plank 1 minute
-- Side Plank 1 minute
-- Side Plank 1 minute
-- Elbow plank 1 minute

Jump rope: 4 minutes non-stop

Kicks & Punches Challenge:
~ Day 26

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29-04-2018
Shinra SOLDIER
- Day 27 - Shadow Flare
EMOM: 20 minutes
- Beam Knee Raises
- Butterfly sit-ups
- Jump Rope
- Thrusters (20Kg Barbell)

Kicks & Punches Challenge:
~ Day 27
Handstands 90 seconds

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30-04-2018
Shinra SOLDIER
- Day 28 - Battle Square Shuffle
12 sets:
- Jab + cross +hook+uppercut x 20
- Side Kick + Turning Kick x 20
- 2x Cross Chops - Frog jump x 10 combos

Jump Rope: 4 minutes non-stop

Kicks & Punches Challenge:
~ Day 28




Free Bootcamp
3 station circuit, repeat each for 5 minutes non stop:

Medicine ball twist x 20
Side shuffle to station 2
Push-ups x 2
Side shuffle to station 3
Push-ups x 2
Side shuffle back to station 1

Squats x 20
Bear crawl to station 2
Push-up row x 2
Bear crawl to station 3
Push-up row x 2
Bear crawl back to station 1

Ski Abs x 10
Frog Jump to station 2
Burpees x 2
Frog jump to station 3
Burpees x 2
Frog jump back to station 1

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01-04-2018
shinra SOLDIER
- Day 29 - Hades Hand
(20Kg Barbell)
- Overhead press 3 x 15
- Jump Rope 30 seconds
- Curls 3 x 15
- Jump rope 30 seconds
- Floor press 3 x 15
- Jump rope 30 seconds
- Push-ups x 100
- Jump rope 30 seconds

Kicks & Punches Challenge:
~ Day 29
Handstands 90 seconds
Chin-ups in one go(parallel grip): 20

Yeah...my arms are so gonna hurt for the next few days...

Beat_Samurai Cloud has nothing on you buddy! Badass!

haha, ow...thanks BlackButler !

02-04-2018
Shinra SOLDIER
- Day 30 - Tera Flare

- 10 hand release burpees

- 12 rounds heavy bag work @ 2 minutes each, 30 seconds rest between rounds

- 20 Hand release Push-ups
- 20 butterfly situps
- 20 squats
- 20 beam pull-ups
- Jump Rope: 2 minutes in one go

Kicks & Punches Challenge:
~ Day 30



And so my Shinra SOLDIER journey comes to an end.
Damn, was this tough, or was this tough?! can't help but feel a little melancholy that it has come to an end.
It’s gonna be weird having to go into a different way of training again. But in all honesty, I reckon this is actually a training regime that one can come back to time and again. ( my entire body, especially arms are so sore!!)



Now, what awaits on the horizon?


Free Bootcamp:
5 minutes each circuit:
- Jump squat x10
- Lunge walks
- Hop-hop run x5
- Lunge walk
- Jump lunges x10

- Wide push-ups x10
- Bear crawl
- 5x push-ups - burpee X 10 combo
- Bear crawl
- Diamond push-ups x10

- Iron legs x5
- Squat side shuffle
- Diamond jumps x5
- Squat side shuffle
- 4x punches 4x high knees x10

45 seconds each exercise:
- Flutter kicks
- Split cross punches

Bootcamp core workout

ugh...wasn’t feeling to great as the day progressed, really hope I’m not coming down with something, due to that, Bootcamp felt quite laboured.

Well done

Congratulations!

thanks guys noname , mogster

03-05-2018



Action Hero - Level III

Jump Rope: 3 minutes non-stop
Handstands - 90 seconds

Yeah...felt rather wrecked getting out of bed this morning, everything still hurts, my arms especially...I think there's a high possibility, that I might have pushed my body a tad bit too far in the last days of Shinra SOLDIER.
Action Hero was managable enough to get through on Level III. But the thing that annoys me the most is actually this sinuses that are acting up. Waking up with a headache, no fun.

My Free Bootcamp class:

EMOM 16 minutes:

- Push-up rotation
- Sit-up reach
- Inchworm burpee
- 10 x High Knees 2x star jumps

1 minute:
- High crunch
- Leg raises
- Back extensions
- Reverse angels

Had to take some meds when I got home...

Getbettersoon

Thanks HellYeah80 . Hope to be operational again come tomorrow

05-05-2018



Turning Kick Practice - Level II

Jump rope: 3 minutes non-stop

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06-05-2018



Jump Rope: 2 minutes

Not a particularly great weekend healthwise...and that pretty much spilled over into my training.
Sinuses and a tummy bug had me running at sub-optimal...
Should be able to get back into a proper stride this week though

07-04-2018
Fighter HIIT:
30 seconds each:

- Jump rope
-Push-ups
-Jump rope
-Squat
-jump rope
-rest

-Jump rope
-jab+cross
-Jump rope
-Side kicks
-Jump rope
-rest

-Jump rope
-Diamond Push-ups
-Jump rope
-Crunch kicks
-Jump rope
-rest

-Jump rope
-uppercut+elbow strike
-Jump rope
- Turning kicks
-Jump rope
-rest

Pull-ups in one go: 22

Restart.

08-05-2018



Heavy Hitter - Level III + EC

Jump Rope: 3 minutes

Handstands - 90 seconds

Chin-ups in one go: 25

Rise & grind.

09-05-2018



Colossus - Level III + EC

Jump Rope: 3 minutes

Handstands - 90 seconds

Pull-ups in one go: 21

Fight Squad:
- 420 pts

onwards & upwards