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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
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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
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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
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14-07-2018
Code Zero - level III
Jump Rope x 2 minutes
Chin-ups x10
Pull-ups x10
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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
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16-07-2018
Darksider - Level III+EC
Jump rope x 2 minutes
Chin-ups x 10
Pull-ups x 10
...Slowly getting there...Comment
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17-07-2018
Running Through the Minefield - Level III+EC
Jump rope x 2 minutes
Chin-ups x 10
Pull-ups x 10
Comment
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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
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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
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Have fun
Comment
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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
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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 inComment
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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
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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
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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.
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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!
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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
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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
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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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from South Africa
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