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    31-05-2018
    Hero Killer - Day 2
    - Wild Hunt:
    30 seconds each:
    - Jump rope
    - Jab + Cross
    - Jump rope
    - Side Kicks
    - Jump rope
    - Rest
    - Jump rope
    - Jump Squats
    - Jump Rope
    - Barbell Thrusters (20Kg)
    - Jump Rope
    - Rest
    - Jump rope
    - Elbow Strikes
    - Jump rope
    - Knee Strikes
    - Jump rope
    - Rest
    - Jump rope
    - Burpees Over The Bar
    - Jump rope
    - Barbell Burpees
    - Jump rope

    20 x Chest-to-Bar Pull-ups
    10 x L-Sit Commando Pull-ups

    Yeah...Wild Hunt...definitely got the burn going!

    My Indoor Bootcamp class:
    1 minute each:
    - Jab+cross+hook+cross
    - Butt kicks
    - Skier jumps
    - Jab + cross + uppercut
    - 4 x squat hops, 2x knee strikes
    - 30 second break
    - Jab + cross + hook + cross
    - 10 x jumping jacks 10 x split jacks
    - 4 x touch the floor 2 x tuck jumps
    - Jab + cross + uppercut
    - Iron legs
    - 30 second break
    - Jab + cross + hook + cross
    - 4 x high knees - sprint lunge position
    - Chair squats
    - Jab + cross + uppercut
    - Mountain climbers
    - Squat punch kicks

    Comment


      01-06-2018
      Hero Killer - Day 3
      Take No Prisoners:
      - Front squat 3 x 20 (20Kg barbell)
      - 30 seconds jump rope
      - Lunges 3 x 20(20Kg barbell)
      - 30 seconds jump rope
      - Side to Side Lunges 3 x 20(20Kg barbell)
      - 30 seconds jump rope
      - Single leg bridges 3 x 20(10 per side)
      - 30 seconds jump rope
      - 50 x Turning kicks
      - 30 seconds jump rope

      Handstands - 90 seconds
      20 x Chest-to-Bar Pull-ups
      10 x L-sit Commando Pull-ups

      I was a bit late today, which is due to my own laziness! So had to drop a set of each of the leg exercise to make up the time. Ended up being quite a decent session in the end, although to be honest, I felt there was still more left in the tank. Guess I will just have to get my act together.

      ----

      02-06-2018
      Hero Killer - Day 4
      Gut Check:
      - Barbell High Crunches 4 x 20 (20Kg)
      - Barbell Roll-outs 4 x 20
      - Russian Twists 4 x 20 (5Kg)
      - Barbell Swings 4 x 30 (20Kg)
      - Hanging Knee Raise Twists 50
      Handstands - 90 seconds

      Time to make them abdominals scream!

      ----

      03-06-2018
      Hero Killer - Day 5
      SEEK and DESTROY:
      (20Kg barbell)
      40 x Thrusters
      30 x Barbell Burpees
      20 x Squat Cleans
      10 x Overhead Squats

      Handstands - 90 seconds
      10 x chest to bar pull-ups
      10 x chin-ups
      10 x L sit commando pull-ups


      Feeling the DOMS from Gut Check slowly creeping in

      Comment


        Beat_Samurai Smashing it as always keep up the great work buddy!

        Comment


          04-06-2018
          Hero Killer - Day 6
          Prowler:

          - Heavy bag work: 3 rounds @ 3 minutes, 45 second break between rounds
          - Jump rope: 3 minutes in one go

          Handstands - 90 seconds
          10 Chest to Bar Pull-ups
          10 Chin-ups
          10 L sit Commando Pull-ups

          Rest day…

          Indoor Bootcamp:
          2 sets, 45 seconds each exercise
          -chest open jack
          -uppercut jack
          -3 step shuffle
          -high knee jabs

          Fitness test
          AMRAP for 1 minute each
          -push-ups - 66
          -power Jacks - 46
          -burpees(with push-up) - 20

          3 sets 30 seconds each exercise:
          -jump cross punch
          -Lunge squats
          -push-up punch

          Comment


            05-06-2018
            Hero Killer - Day 7
            Death From Above II:

            - Barbell Overhead Press 3 x 15 (20Kg)
            - Jump rope 30 seconds
            - Barbell Curls 3 x 15 (20Kg)
            - Jump rope 30 seconds
            - Landmine Rows 4 x 10 (20Kg)
            - jump rope 30 seconds
            - Floor lever Press 4 x 10 (20Kg)
            - Jump rope 30 seconds
            - Push-ups 3 x 30
            - jump rope 30 seconds

            Handstands - 90 seconds
            12 Chest to Bar Pull-ups
            12 Parallel grip Chin-ups
            12 L sit Commando Pull-ups

            ...Ouch...

            Comment


              06-05-2018
              Hero Killer - Day 8
              Wild Hunt II:

              - Jump rope 30 seconds
              - Jab + Cross - 45 seconds
              - Jump rope 30 seconds
              - Side Kicks - 45 seconds
              - Jump rope - 30 seconds
              - Rest - 30 seconds
              - Jump rope - 30 seconds
              - Jump Squats - 45 seconds
              - Jump rope - 30 seconds
              - Barbell Thrusters(20Kg) - 45 seconds
              - Jump rope - 30 seconds
              - Rest - 30 seconds
              - Jump rope - 30 seconds
              - Elbow strikes - 45 seconds
              - Jump rope - 30 seconds
              - Knee strikes - 45 seconds
              - Jump rope - 30 seconds
              - Rest - 30 seconds
              - Jump rope - 30 seconds
              - Burpees over the Bar - 45 seconds
              - Jump rope - 30 seconds
              -Barbell Burpees(20Kg) - 45 seconds
              - Jump rope - 30 seconds

              Handstands - 90 seconds

              My entire body is feeling rather knackered, and Wild Hunt was indeed quite a battle to get through. Despite that, my handstands felt a whole lot stronger today, funny enough, but I had to give Pull-ups a miss today...just couldn’t…

              Yeah...as the day progressed, I felt progressively worse. My energy levels were just depleted and I somehow ended up with a cold fever .
              No bootcamp today. Straight to bed when I got home.
              I think my body is telling me that we’ve been going too hard lately.

              Comment


                Healing vibes!

                Comment


                  Originally posted by mogster View Post
                  Healing vibes!
                  Thanks mogster ,
                  Fortunately its already better today.
                  Managed to get in a whole lot of sleep, but still not quite ready to get back into training grind just yet, might do a few lighter things, just to keep moving though...

                  Comment


                    Get better buddy

                    Comment


                      Healing vibes!

                      Comment


                        BlackButler , HellYeah80 , thanks guys, it's already a whole lot better than it was the previous day.

                        07-06-2018

                        ...No Hero Killer...

                        My Indoor Bootcamp class:

                        - Push-up Rows - 1 minute
                        - Punches - 1 minute
                        - Reverse Angels - 1 minute
                        - Plank - 30 seconds
                        - Elbow Plank - 30 seconds

                        - Calf Raises - 1 minute
                        - Squats - 1 minute
                        - Jumping lunges - 1 minute
                        - Squat Hold - 30 seconds

                        - Side leg raises - 1 minute
                        - Back Kicks - 1 minute ( 30 seconds per side)
                        - Glute Bridges - 1 minute
                        - Glute Bridge Hold - 30 seconds

                        - High Crunches - 1 minute
                        - Sit-up Reach - 1 minute
                        - Leg raises - 1 minute


                        Comment


                          Seems Wednesday's shut down my body went through took a few days for me to properly recover from, but managed to keep moving in the days that followed.

                          08-06-2018
                          Blitz:

                          - 1 minute punches
                          - 1 minute push-ups
                          - 1 minute plank
                          (no breaks between movements)

                          ------

                          09-06-2018
                          Blitz:
                          - 1 minute punches
                          - 1 minute push-ups
                          - 1 minute elbow plank
                          ( no breaks between movements)

                          Ended up having to run about 300m, since, the keys were left in the ignition, where my car was parked...

                          ------

                          10-06-2018


                          Respawn - Level III + EC

                          lets ease back into it.


                          Comment


                            11-06-2018



                            Sidekick - level III + EC
                            Jump Rope - 2 minutes
                            Pull-ups - 20

                            Bootcamp:
                            Repeat circuit for 10 minutes:
                            High knees x20
                            Jump lunges x10
                            High knees x20
                            Jumping Jacks x10
                            High knees x20
                            Jumping Jacks x10
                            High knees x20
                            Jump lunges x10
                            High knees x20

                            Repeat cicuit for 10 minutes:
                            Burpees x10
                            Squat hold 20 count
                            Burpees x10
                            Push-ups x20
                            Push-up hold 20 count
                            Push-ups x20
                            Punches x20
                            Upward Punches x20
                            Punches x20

                            High Crunches x6
                            Russian twists x6
                            Reverse Crunches x6
                            Flutter kicks x6
                            Leg raises x6
                            Raised leg circles x6
                            High crunches x8
                            Russian twists x8
                            Reverse crunches x8
                            Flutter kicks x8
                            Leg raises x8
                            Raised leg circles x8

                            I can definitely feel that I have lost some strength. Suppose it's still part of the recovery after last week's incident. Just have to keep doing the work.
                            Bootcamp was rather taxing tonight. Good sweat inducing session!

                            Comment


                              12-06-2018



                              Recalibrator - Level III + EC

                              Jump Rope - 2 minutes
                              Pull-ups - 20
                              Chin-ups - 20

                              Almost there...

                              Comment


                                13-06-2018



                                Monkey! - Level III + EC

                                Jump rope - 2 minutes
                                Pull-ups - 15
                                Chin-ups - 15



                                Comment

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