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    10-07-2018

    Post illness recovery



    Dracarys! - Level III

    Comment


      11-07-2018

      Post Illness Recovery



      Shaken, Not Stirred - Level II - had to cut it short, was a little crunched for time. Breathing is still not too great though.

      Comment


        12-07-2018

        Post Illness Recovery



        Level-Up! - Level III

        Chin-ups in one go x 10
        Pull-ups in one go x 10

        feels good to return to the pull game again!

        My Indoor Bootcamp class:

        3 sets:
        - Jump squats - 30 seconds
        - Calf raises - 30 seconds
        - Jump squats - 30 seconds
        - Calf raises - 30 seconds
        - Squat hold side bends - 30 seconds
        - Calf raises - 30 seconds
        - Rest - 20 seconds

        3 sets:
        - High knees - 30 seconds
        - Climbers - 30 seconds
        - High knees - 30 seconds
        - Climbers - 30 seconds
        - Raised Arm plank - 30 seconds
        - Climbers - 30 seconds
        - Rest - 20 seconds

        1 minute, 2 sets each:
        - Side leg extensions
        - Donkey kicks
        - Glutes bridge (last 20 seconds single leg each side)

        Comment


          13-07-2018
          Fighter HIIT
          30 SECONDS EACH
          Jump Rope
          Jab+cross
          Jump Rope
          Side kicks
          Jump Rope
          Rest
          Jump Rope
          Push-ups
          Jump Rope
          Squats
          Jump Rope
          Rest
          Jump Rope
          Hooks
          Jump Rope
          Turning kicks
          Jump Rope
          Rest
          Jump Rope
          Boat folds
          Jump Rope
          Burpees( with jump tuck)
          Jump rope
          done

          Chin-ups x10
          Pull-ups x10

          ------

          14-07-2018


          Code Zero - level III

          Jump Rope x 2 minutes
          Chin-ups x10
          Pull-ups x10

          ------

          15-07-2018
          Heavy bag work 3 rounds x 2 minutes
          Jump Rope 3 rounds x 2 minutes

          Chin-ups x10
          Pull-ups x10

          Comment


            16-07-2018



            Darksider - Level III+EC

            Jump rope x 2 minutes
            Chin-ups x 10
            Pull-ups x 10

            ...Slowly getting there...

            Comment


              17-07-2018



              Running Through the Minefield - Level III+EC

              Jump rope x 2 minutes
              Chin-ups x 10
              Pull-ups x 10


              Comment


                18-07-2018



                The Contender - Level III + EC

                Jump rope x 2 minutes
                Meditation x 5 minutes
                Chin-ups in one go : 15
                Pull-ups in one go: 15

                ----

                19-07-2018



                The Scrapper - Level II ~ had to cur this short due to time constraints

                Jump rope x 2 minutes
                Chin-ups in one go x 15
                Pull-ups in one go x 15

                Double post today, since we're going on a wilderness survival training camp for the next 3 days.​​​​​​​

                Comment


                  Have fun

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                    23-07-2018

                    Jump! HIIT
                    - Jump rope - 1 minute
                    - Squats - 30 seconds
                    - Jump rope - 1 minute
                    - rest - 30 seconds
                    - Jump rope - 1 minute
                    - Jump Squat - 30 seconds
                    - Jump rope - 1 minute
                    - rest - 30 seconds
                    - Jump rope - 1 minute
                    - Full Burpees - 30 seconds
                    - Jump rope - 1 minute
                    - rest - 30 seconds
                    - Jump rope - 1 minute
                    - Jump tuck - 30 seconds
                    - Jump rope - 1 minute



                    Chin-ups x 15
                    Pull-ups x 15

                    Bootcamp:
                    - Insanity MAX30 - Max Out Sweat

                    Back from our adventure in the wilderness! Had to take a day off just to get some proper sleep in, since we hardly had any sleep on the training camp. As challenging and difficult as it was, it was totally cool!

                    Comment


                      24-07-2018



                      The Bouncer - Level III + EC

                      Jump rope x 2 minutes
                      Hammer Curls 3 x 20 @ 10Kg

                      Chin-ups x 15
                      Pull-ups x 15

                      Clocking in

                      Comment


                        25-07-2018



                        Enforcer - Level I - Got up way too late to do this one justice, ended up having to cut it way short. Still a pretty decent session regardless.

                        Jump Rope x 2 minutes
                        Tricep Kickbacks 3 x 15 @ 10Kg

                        Chin-ups x 15
                        Pull-ups x 15

                        Indoor Bootcamp
                        20 seconds each:
                        High knees
                        Plank
                        High knees
                        Burpees
                        High knees
                        Plank
                        High knees
                        Jumping lunges
                        High knees
                        Jumping Jacks
                        High knees
                        Plank

                        20 reps each per side:
                        Donkey kicks
                        Side leg extensions
                        Leg swings
                        Single leg bridges
                        Plie squats
                        Elbow donkey kicks
                        Side leg raises

                        - had to leave the class a little earlier, since I had to go pick someone up.

                        Comment


                          26-07-2018



                          Black Ops - Level III + EC
                          -- Part II : 20, 6, 8

                          Part II of Black Ops gave me a huge slice of humble pie.
                          Definitely lost quite a bit of strength recently, but now at least now we know to keep putting in the work.

                          My Indoor Bootcamp Class:
                          1 minute each:
                          -Squat - calf raise
                          - 4 x bounce - 2 x Squat side bend
                          - Jab + cross - squat
                          - Plank - lunge
                          - Plank salutes
                          - Rest - 30 seconds
                          - Jumping lunges
                          - Side kicks ( 30 seconds per side )
                          - 4 x high knees - 4 x sky punches
                          - Elbow plank step-outs
                          - Reverse angels
                          - Rest - 30 seconds
                          - Squat + 4 squat punches
                          - Knee-ups
                          - 4 x mummy kicks - 2 x front kicks
                          - Plank jump-ins
                          - Burpees
                          - Plank ( 30 seconds high, 30 seconds elbow)

                          2 sets per exercise, 1 minute per set:
                          - High crunches
                          - Sit-up Punches
                          - Dead Bugs
                          - Superman Extensions

                          ​​​​​​​

                          Comment


                            27-07-2018
                            6 minutes warm-up:
                            - 5 beam pull-ups
                            - 10 squats
                            - 15 sit-ups
                            - 20 empty bar pass throughs

                            21-15-9(for time)
                            - Dumbbell one arm snatch @ 20kg
                            - Over the dumbbell burpees
                            = 08:24

                            Jump Rope x 2 minutes
                            Handstand practice

                            Entering a new training phase, quite a step out of my comfort zone, figured it's just about time for it, since I finally got hold of a set of dumbbells!
                            First session had me...quite knackered.

                            BlackButler , I suspect you would recognize that one.

                            ------

                            28-07-2018
                            6 minutes Warm up:
                            - 5 burpees
                            - 10 lunges
                            - 20 empty bar pass throughs
                            - 4 inch worms

                            15-10-5 for time
                            - Dumbbell thrusters @ 10kg
                            - Squats
                            - Burpees
                            = 05:08

                            Heavy Bag work x 5 minutes
                            Jump Rope x 2 minutes
                            Handstand practice

                            Hey, lets do some dying again!

                            ------

                            29-07-2018
                            4 minutes Warm up:
                            - 5 beam pull-ups
                            - 15 squats
                            - 5 burpees
                            - 4 inch worms

                            Blitz fighter HIIT
                            30 seconds each
                            Jump Rope
                            Jab+cross
                            Jump rope
                            Side kicks
                            Rest
                            Jump Rope
                            Hooks
                            Jump Rope
                            Turning kicks
                            Rest
                            Jump Rope
                            Elbow strikes
                            Jump Rope
                            Knee strikes
                            Rest
                            Jump Rope
                            Star plank
                            Jump Rope
                            Hollow hold

                            rest day...

                            Comment


                              30-07-2018
                              5 minutes Warm up:
                              - Push-ups x10
                              - Squats x10
                              - Jumps x10
                              - Empty bar pass throughs x20

                              10 minutes AMRAP:
                              - dumbbell deadlifts x 9 @ 20Kg per dumbbell
                              - burpees x 6
                              - dumbbell power cleans x 3 @ 20Kg per dumbbell
                              = 5 rounds

                              Jump Rope x2 minutes
                              Chin-ups x20
                              Pull-ups x20(18,2)

                              Ouch...damn, those power cleans had me all kinds of knackered.
                              Resulting in me not being able to make it all the way through with the pull-ups

                              Bootcamp:
                              5 minutes :
                              Jumping jacks x10
                              Side shuffle x10m
                              X jump burpees x5
                              Side shuffle 10m
                              Jumping lunges x10

                              Jump squat x10
                              Lunge walk
                              Frog jump burpees x5
                              Lunge walk
                              Basketball jumps x10

                              Power jumps x10
                              Side shuffle
                              Burpees x5
                              Side shuffle
                              Ski jumps x10

                              20 seconds each 2 sets:
                              Push-ups
                              Push-up hold
                              Push-ups
                              Punches
                              Upward punches
                              Punches

                              Plank
                              Raised leg plank
                              Side plank
                              Leg raise hold
                              Leg raises
                              Crunch kicks
                              Raised leg circles
                              Raised leg sweeps

                              Later :
                              4 minutes Warm up
                              - Burpees
                              - Jumping jacks
                              - Squats

                              16 minute emom
                              - Atomic sit-ups with 10kg weight
                              - Bike
                              - Dumbbell squats @10kg
                              - Push-ups

                              My brother-in-law asked me to help him with a little setup he has got going at home.
                              We ended up doing a little kinda intense EMOM session.

                              Comment


                                31-07-2018
                                4 minutes Warm up
                                - Squats x15
                                - Jumps x10
                                - Butterfly sit-ups x15
                                - Empty bar pass throughs x20

                                Ironborn:
                                - Day 1 (10kg & 5Kg)

                                Jump Rope x2 minutes
                                Handstands practice
                                Chin-ups x20
                                Pull-ups x20(18,2)
                                Parallel grip pull-ups x20
                                Wide grip Chin-ups x20(15,5)
                                Close grip pull-ups x10
                                L sit commando pull-ups x10

                                Full Pull Challenge:
                                - 100

                                My entire upper body is quite sore and stiff.

                                Flipside; I have finally gotten around to starting Ironborn,
                                I’ve been wanting to do it for quite a while,
                                but had a bit of a hold up getting me some dumbbells.
                                Day One, went rather alright with the two pushing movements, but the lateral raises,
                                I had to drop the weight, just couldn’t get it lifted to shoulder height.

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