Bring The Noise

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    17-08-2018
    3 minute warm up
    - push-ups x10
    - butterfly sit-ups x10
    -squats x10
    - bo staff pass throughs x10

    10 minute AMRAP
    - Deadlift x4 @60kg
    - Wall ball shots x20
    = 5 rounds

    Jump Rope x 2 minutes
    Pull-ups x20

    Evening:
    3 rounds warm up
    - Wall ball shots x 10
    - Push-ups x 10
    - Burpees x 5
    - Squats x 10

    3 person session:
    1 person does the circuit:
    - ball slams x20
    - burpees over the ball x10
    - deadlift x 5 @60Kg
    - plank until the next partner finishes their ball slams
    while the other 2 alternates between doing:
    - 10cal on the bike
    - Jump rope


    ------

    18-08-2018
    3 rounds warm up
    - Push-ups x10
    - Wall ball shots x10
    - Squats x10
    - Bo staff pass throughs x20

    5 rounds for time
    - dumbbell thrusters x10 @10kg
    - beam pull-ups x10
    = 10:17

    Jump Rope x2 minutes

    Afternoon:
    3 rounds warm up
    - Push-ups x10
    - Squats x10
    - Burpees x5
    - Butterfly sit ups x10

    3 person session
    - 40m overhead Lunge with ball @5kg
    - Tyre flips x5
    - sandbag carry 100m @25kg
    - overhead lunge walk back with ball
    1 person does the circuit, while other 2 alternates between running 200m,
    while the other holds an elbow Plank.
    Each person does the circuit twice

    By the evening I felt like I had fallen off of a moving train...

    ------

    19-08-2018
    3 rounds warm up
    - burpees x5
    - squats x10
    - Jump Rope x40
    - bo staff pass throughs x20

    Ironborn
    - Day 9

    ...rest day...

    Comment


      20-08-2018
      3 minute warm up
      - push-ups x10
      - butterfly sit-ups x10
      - squat
      - Jump Rope x40

      Power clean build up

      10 minute AMRAP
      - Power Cleans x3 @50kg
      - burpees x7
      = 3 rounds

      Felt rather out of it today.
      Power cleans practice went okay, I suppose, but during the workout, not so much.
      Guess it’s just one of those days today...


      Evening:
      3 rounds warm up
      - Squats x 10
      - Inch worms x 4
      - Ball Slams x 10
      - Burpees x 5

      3 rounds:
      - Back Squat x 10 @ 35Kg
      - Front Squat x 10 @ 35Kg
      - Bike x 1 minute
      - Atomic Sit-ups x 1 minute
      - Push-ups x 1 minute

      Comment


        21-08-2018
        3 minute warm up
        Push-ups x 10
        Squats x 10
        Jump rope x 40
        Bo staff pass throughs x 20

        Ironborn
        - Day 10

        Unloaded barbell technique practice drills
        Chest to bar Pull-ups x 10
        Chin-ups x 10
        Woke up feeling like I had been mummified,
        But Ironborn actually helped a lot to attend to that.
        Felt a 100 times better afterwards.

        Evening:
        3 rounds warm up
        - squats x10
        - high knees x10
        - butterfly sit-ups x10

        3 rounds:
        - 400m run
        - medicine ball cleans x 20

        Eventhough my running leaves a whole lot to be desired, it was some good recovery to end of the day

        Comment


          22-08-2018
          3 minute warm up
          - Wall ball shots x10
          - Inch worms x4
          - Tuck jumps x5
          - Bo staff pass throughs x20

          Deadlift Practice

          21-15-9
          - Burpees
          - Push-ups
          - Ball slams
          = 07:00

          Jump Rope x 2 minutes
          Unloaded barbell technique drills
          L-sit pull-ups x10
          Chin-ups x10

          Bootcamp:
          3 rounds 30 seconds each
          - Slalom jumps
          - Plank jack shoulder taps
          - 8 Split Jacks - 2 X-jumps

          - Medicine ball twists
          - Plank jack in out abs
          - 4 punches 4 high knees

          - Power jumps
          - Paused power jumps
          - High jumps
          - Squat step-ups

          20 seconds on 10 seconds off
          - Burpee lunge left leg
          - Burpee Lunge right leg
          - Plyo Lunge jump left leg
          - Plyo Lunge jump right leg
          - Lunge kick left leg
          - Lunge kick right leg
          - Split Lunge punch x 2 sets

          2 sets, 20 seconds each
          - Push-up jacks
          - Moving push-ups
          - Push-up plank
          - Sky Diver Push-ups

          - Punches
          - Upward punches

          Comment


            23-08-2018
            3 minute warm up
            - Burpees x5
            - Butterfly sit-ups x10
            - Squats x10
            - Tuck jumps x5

            Ironborn
            - Day 11
            Jump Rope x 2 minutes
            Unloaded barbell technique drills
            Close Grip pull-ups x20

            My Bootcamp Class:
            2 rounds, 20 seconds each exercise
            - Push-ups
            - Butterfly sit-ups
            - Squats
            - High knees

            12 minute EMOM:
            (10m Bear crawl between stations)
            - Push-up - plank jump-ins
            - Jump squat - 2x squat punches
            - Burpees - globe jumps
            - Sit-up reach - crunch kick

            20 seconds each side, 4 sets
            - Plank leg raise
            - Seagulls
            - Side plank

            Comment


              An impressive workout, as always. Go get em.

              Comment


                24-08-2018
                3 minute warm up:
                - Wall Ball shots x 10
                - Burpees x 5
                - Jump Rope x 40
                - Bo Staff Pass throughs x 20

                Push Press Practice

                10 minutes:
                - Deadlift x 15 @ 35kg
                - Hang Power Cleans x 10 @ 35kg
                - Push Press x 5 @ 35kg

                Unloaded Barbell drills
                Mixed grip Pull-ups x 20

                Wasn’t feeling particularly into it today, so the entire session felt a little laboured, but suppose as long as one puts in the work...

                ------

                25-08-2018
                4 minute warm up
                - push-ups x10
                - butterfly sit-ups x10
                - wall ball shots x10
                - bo staff pass throughs x20

                3 rounds
                - squats x30
                - Lunge walks x40
                - beam pull-ups x7
                - dumbbell cleans x10 @10kg

                Jump Rope x 2 minutes
                Unloaded barbell technique drills

                ------

                26-08-2018
                3 minute warm up
                - push-ups x10
                - squats x10
                - Jump Rope x40
                - bo staff pass throughs x10

                Ironborn:
                - Day 12
                Unloaded barbell technique drills

                Comment


                  27-08-2018
                  3 minute warm up
                  -push-ups x10
                  - butterfly sit-ups x10
                  - squats x10
                  - Jump Rope x40

                  10 minutes AMRAP
                  - wall ball shots x20
                  - burpees x10
                  - v-ups x8

                  Unloaded barbell technique drills
                  Pull-ups x20

                  My Bootcamp class:
                  Warm-up: 3 rounds:
                  - Push-ups x 15 seconds
                  - Butterfly sit-ups x 20 seconds
                  - Squats x 20 seconds
                  - High knees x 20 seconds

                  Repeat circuit non stop for 4 minutes:
                  - Jump squat x 10
                  - Run 20m
                  - Squat side bends x 10 per side

                  - Plank to lunge x 10
                  - Side shuffle 20m
                  - Plyo lunge jump x 5 per side

                  - Split Jacks x 10 - Seal Jacks x 10
                  - Crab walks 20m
                  - Burpees x 10

                  3 sets 20 seconds each:
                  - Seagulls
                  - Reverse angels
                  - Dolphin tails

                  - Crunches
                  - Glutes bridge
                  - Leg raises

                  Later:
                  3 minute warm up
                  - push-ups x10
                  - squats x10
                  - Jump Rope x40
                  - tucks jumps x5

                  3 rounds(partnered)
                  - deadlift x8 @50kg
                  - swap to bike while partner does deadlift
                  - dumbbell squats x 10 @10kg
                  - swap to bike while partner does dumbbell squats
                  - butterfly sit-ups x10
                  - swap to bike while partner does butterfly sit-ups


                  Comment



                    28-08-2018
                    3 minute warm up
                    - push-ups x10
                    - squats x10
                    - burpees x5
                    - bo staff pass throughs x20

                    Ironborn:
                    - Day 12
                    Jump Rope x2 minutes
                    Unloaded barbell technique drills
                    Wide grip Chin-ups x20

                    Later:
                    4 minutes warm-up
                    - Squats x 10
                    - Jump rope x 40
                    - Butterfly sit-ups x 10
                    - Plank up downs x 10

                    21-15-9:
                    - Overhead press @ 25Kg
                    - Burpees
                    - V-ups

                    Comment


                      29-08-2018
                      3 minute warm up
                      - push-ups x10
                      - wall ball shots x10
                      - Jump Rope x40
                      - bo staff pass throughs x10

                      EMOM 12 minutes:
                      - ball slams x20
                      - Hang Power Cleans x7 @30kg
                      - Jump Rope

                      Unloaded barbell technique drills
                      Close Grip pull-ups x20

                      Opted to go a little lighter with the weight for Hang Power Cleans today, to place more emphasis and focus on my technique and fortify the foundation of the lift.
                      And I have to say, it feels a whole lot better than what it was last week.
                      Front rack position feels significantly more stable, so reckon I can bump up the weight again.
                      The unloaded bar technique drills that I’ve incorporated recently is definitely paying dividends.
                      Starve the ego, feed the soul.

                      My Bootcamp class:
                      Warm-up: 3 rounds:
                      - Plank up-downs x 15 seconds
                      - Sit-ups x 20 seconds
                      - Squats x 20 seconds
                      - High knees x 20 seconds


                      Click image for larger version

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                      20 seconds each, 3 sets:
                      - Bird dog - left arm, right leg
                      - Superman hold
                      - Bird dog - right arm, left leg

                      - Cross crunches
                      - Hollow hold
                      - Crunch kicks




                      Comment


                        boot camp class

                        Comment


                          30-08-2018
                          3 minute warm up
                          - burpees x5
                          - butterfly sit-ups x10
                          - squats x10
                          - bo staff pass throughs x10

                          Ironborn:
                          - Day 13
                          Jump Rope x2 minutes
                          Unloaded barbell technique drills
                          Pull-ups x 15
                          Knee raises x 10

                          My Bootcamp class:
                          Warm-up: 3 rounds:
                          - Push-ups x 15 seconds
                          - Knee to elbows x 20 seconds
                          - Lunges x 20 seconds
                          - Jumping jacks x 20 seconds

                          30 seconds each:
                          - High knees
                          - Squat knee up
                          - High knees
                          - Squat x 4 punches
                          - High plank
                          Rest
                          - High knees
                          - Uppercuts
                          - High knees
                          - Side to side kicks
                          - Elbow plank

                          - Climbers
                          - Elbow plank blocks
                          - Climbers
                          - Elbow plank punches
                          - Side plank - left
                          Rest
                          - Butt kicks
                          - Squat + hook
                          - Butt kicks
                          - Knee strikes
                          - Side plank - right

                          Leg extensions left x 1 minute
                          Leg extension hold x 30 seconds
                          Leg extension right x 1 minute
                          Leg extension hold x 30 seconds


                          Side leg extensions left x 1 minute
                          Side leg extension hold x 30 seconds
                          Side leg extensions right x 1 minute
                          Side leg extension hold x 30 seconds

                          Comment


                            31-08-2018
                            3 minute warm up
                            - push-ups x10
                            - butterfly sit-ups x10
                            - wall ball shots x10
                            - bo staff pass throughs x10

                            Split Jerk Prep

                            Do 1 sequence EMOM @ 10 Minutes @ 40Kg
                            - Clean pull
                            - Hang Power clean
                            - Front squat
                            - Split jerk

                            Parallel grip Chin-ups x20

                            ------

                            01-09-2018
                            4 minute warm up
                            - inch worms x4
                            - butterfly sit-ups x10
                            - squats x10
                            - Jump Rope x40

                            12 minutes AMRAP:
                            - Burpees x10
                            - ball slams x20
                            - push-ups x20
                            = 6 rounds +7 burpees

                            Unloaded barbell technique drills
                            Pull-ups x20


                            ------
                            02-09-2018
                            3 rounds warm up
                            - push-ups x10
                            - squats x10
                            - tuck jumps x10
                            - wall balls x10

                            Ironborn
                            - Day 15
                            Jump Rope x2 minutes
                            Unloaded barbell technique drills
                            Chin-ups x 20

                            Comment


                              03-09-2018
                              3 minute warm up
                              - push-ups x10
                              - butterfly sit-ups x10
                              - squats x10
                              - bo staff pass throughs x15

                              Front squats warm up

                              10 minutes AMRAP
                              - Front Squats x5 @45kg
                              - burpees x10
                              = 4 rounds
                              Jump Rope x2 minutes
                              Unloaded barbell technique drills
                              Chest to bar pull-ups x10
                              Mixed grip pull-ups x10

                              My Bootcamp class:
                              Warm up:
                              3 rounds 20 seconds each:
                              - push-ups
                              - butterfly sit-ups
                              - squats
                              - high knees

                              Repeat for 5 minutes each:
                              - Split jacks x 10 -> Seal Jacks x 10
                              - Bear Crawl 10m
                              - Jump cross punch x 10
                              - Squat walks 10m
                              - Get-ups x 10

                              - Jump Squats x 10
                              - Crab walks 10m
                              - Medicine ball twist x 10
                              - Sideways Squat walk 10m
                              - Diamond Push-ups x 10

                              - Burpees x 5
                              - Prisoner Walks 10m
                              - Power Jacks x 20
                              - Frog Jumps 10m
                              - Tricep dips x 10

                              Comment


                                04-09-2018
                                3 minute warm up
                                - push-ups x10
                                - burpees x5
                                - wall balls x10
                                - inch worms x4

                                Ironborn:
                                - Day 16
                                Jump Rope x2 minutes
                                Unloaded barbell technique drills
                                Wide grip Chin-ups x20

                                Woke up feeling not particularly great, with quite a lack of energy…
                                The entire session felt rather laboured to be honest.
                                Only started feeling a little better when I finished up with the jump rope.

                                Evening:
                                4 minute warm up
                                - seagulls x10
                                - squats x10
                                - Jumps x10
                                - knee tucks x10

                                Deadlift practice

                                5 rounds(partnered):
                                - Deadlift x 10 @40kg
                                - Lateral jumps over the bar x10
                                Swap to ball slams /bike


                                Comment

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