from Norway
Your workouts looks like fun, exhausting yes, but fun 
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Thanks noname .
I suppose training is quite fun...even though...there are times, mid set, where you ask yourself: "Why are you doing this!?", but then you continue anyway!
05-09-2018
3 minutes warm up
- butterfly sit-ups x10
- burpees x5
- squats x10
- bo staff pass throughs x10
Deadlift to power cleans practice
3 rounds
- Deadlift x5 @45kg
- Hang Power cleans x3 @45kg
- Push-ups x20
Jump Rope x2 minutes
Unloaded barbell technique drills
L-sit pull-ups x10
Toes-to-bar x10
Why does it feel like I am losing strength…
Comment
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06-09-2018
3 minute warm up
- wall balls x10
- push-ups x10
- tuck jumps x10
- bo staff pass throughs x10
Ironborn
- Day 17
Jump Rope x2 minutes
Unloaded barbell technique drills
Parallel grip Chin-ups x20
My entire body is feeling rather sore and stiff today…DOMS, my old friend...
My Bootcamp Class:
Warm-up: 3 rounds:
- Pike Ups x 15 seconds
- Lunges x 20 seconds
- Punches x 20 seconds
- Speed skaters x 20 seconds
10m shuttle runs x 1 minute
Squat x 30 seconds
10m Bear crawls x 1 minute
Squat x 30 seconds
10m Shuttle runs x 1 minute
Squat x 30 seconds
10m shuttle runs x 1 minute
Push-ups x 30 seconds
10m frog jumps x 1 minute
Push-ups x 30 seconds
10m shuttle runs x 1 minute
Push-ups x 30 seconds
Crunches x 1 minute
Glute bridge hold x 30 seconds
Dead bugs x 1 minute
Glute bridge hold x 30 seconds
Ended up having to cut my class short, since apart from it being a rather cold day already, it started to rain.
Comment
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07-09-2018
3 minute warm up
- push-ups x10
- butterfly sit-ups x10
- Jump Lunges x10
- bo staff pass throughs x10
4 rounds:
- squats x20
- beam pull-ups x10
- burpees x 7
- med ball slams x14
Jump Rope x2 minutes
Unloaded barbell technique drills
Tarzan pull-ups x10
Mixed grip pull-ups x10
Evening:
4 minute warm up
- butterfly sit-ups x10
- inch worms x5
- squats x10
- pass throughs x15
Clean & Jerk practice
12 Minutes EMOM:
- Clean & Jerk x7
- Dumbbell Squats x20
- Bike
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08-09-2018
3 minute warm up
- elbow Plank punches x10
- butterfly sit-ups x10
- squats x10
- bo staff pass throughs x10
Hang power cleans
21-15-9:
- wall balls
- hang power cleans
- push-ups
Jump Rope x2 minutes
Unloaded barbell technique drills
Pull-ups x 20
Afternoon:
4 minute warm up
- Plank blocks x10
- squats x10
- Star Jumps x10
- pass throughs x10
Sumo Deadlift High Pull prep
3 rounds(partnered):
Swap after each round
1 does:
- sumo deadlift high pulls x8
- Lateral jumps over the bar x15
- dumbbell cleans x10
While the other alternates between :
- overhead squats with med ball
- Jump Rope
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09-09-2018
3 minute warm up
- push-ups x10
- squats x10
- wall balls x10
- bo staff pass throughs x20
Ironborn
- Day 18
Jump Rope x2 minutes
Close Grip pull-ups x 20
...entire body is sore...
Ironborn was a welcome change of pace...Comment
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10-09-2018:
30 seconds each
- Jump Rope
- Push-ups
- Jump Rope
- Squats
- Rest
- Jump Rope
- Butterfly Sit-ups
- Jump Rope
- Burpees
- Rest
- Jump Rope
- Wall balls
- Jump Rope
- Ball slams
- Rest
- Jump Rope
- Dumbbell swings @20kg
- Jump Rope
- One arm dumbbell Snatch @20kg
- Jump rope
Unloaded barbell technique drills
Wide grip Chin-ups x20
Had a rather late start to proceedings this morning, so had to opt for something quick and dirty.
Bootcamp:
20 seconds each
3 rounds:
- burpees
- squat hold
- squats
- plank
- Lunge step-ups
- squat hold
- Jump squats
- rest
20 seconds each
3 rounds:
- Jumping jacks
- plie squats
- Jump lunges
- plie squat Calf raises
- Jump squats
- high knees
- rest
On the last round, rotating jump squats x 1 minute
20 seconds each
3 rounds:
- Punches
- Plank rotations
- Punches
- Push-ups
- Punches
20 seconds each:
- diamond push-ups
- push-ups
- wide push-ups
- push-ups
- moving push-ups
- wide push-upsComment
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11-09-2018
3 minute warm-up
- Push-ups x 10
- Squats x 10
- Burpees x 5
- Butterfly sit-ups x 10
Ironborn:
- Day 19
Jump rope x 2 minutes
Unloaded barbell technique drills
Parallel grip chin-ups x 20
Damn, felt really out of it today…
Evening:
3 minute warm up
- butterfly sit-ups x10
- burpees x5
- squats x10
- wall balls x10
21-15-9: (partnered)
- front squats @20kg
- dumbbell swings @20kg
->elbow Plank while partner does reps
...could probably have loaded more weight on the bar, but was still not feeling too great, so just kept it low. Decent session regardless
Comment
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12-09-2018:
3 minute warm up
- seagulls x10
- squats x10
- wall balls x10
- bo staff pass throughs x15
Push press prep
10 minutes AMRAP
- Push press x20
- push-ups x20
- butterfly sit-ups x20
= 3 rounds
Jump Rope x2 minutes
Unloaded barbell technique drills
Tarzan pull-ups x20
Bootcamp:
20 seconds each, 3 rounds
- Chest open jack
- Speed touch the floor
- Hop hop run
- Squats
8 minutes EMOM
- Push-ups
- Globe jumps
- Jump cross punch
- 4x high knees 4x punches
- frog jump burpees
Partnered, 4 minutes
- push-ups hi-5 x10
- resistance band run 20m
- squats low-5 x10
- burpee over planking partner x6
- resistance band run 20m
- swap
- wheelbarrow shoulder taps x10
- bear crawl 20m
- swap
20 seconds each
- flutter kicks
- leg scissors
- leg circles
- leg raises
- raised legs hold
Comment
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13-09-2018
3 minute warm up
- push-ups x10
- back extensions x10
- squats x10
- bo staff pass throughs x15
Ironborn:
- Day 20
Jump Rope x2 minutes
Unloaded barbell technique drills
Mixed grip pull-ups x20
My Bootcamp Class:
Warm-up: 3 rounds:
- Seagulls x 15 seconds
- Back Extensions x 20 seconds
- Squats x 20 seconds
- 3 step taps x 20 seconds
Repeat for 6 minutes:
- Jump Squat x 10
- Run x 40m
- Plank up-downs x 10
- Run x 80m
- Burpees x 10
- Run x 120m
- Speed skaters x 10
- Run x 40m
- Side kicks x 10
- Run x 80m
- Tricep dips x 10
- Run x 120m
- Glute bridge - 1 minute
- Glute bridge Hold - 30 seconds
- Glute bridge reaches - 1 minute
- Glute bridge Hold - 30 seconds
- Side leg extensions - 30 seconds per side
- Side leg extension Hold - left leg 30 seconds
- Side leg extensions - 30 seconds per side
- Side leg extensions Hold - right leg 30 seconds
I sometimes wonder if I am speaking in a foreign language, during bootcamp classes.
Since I after I explain what the workouts are going to be, things tend to get very quiet...
Comment
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14-09-2018
3 minute warm-up
- Push-ups x 10
- Butterfly situps x 10
- Wall balls x 10
- Bo staff pass throughs x 15
Power Clean practice
3 rounds:
- Squats x 20
- Beam Pull-ups x 5
- Hanging knee raises x 7
- Power cleans x 10 @30kg
Jump rope x 2 minutes
Unloaded barbell technique drills
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15-09-2018
3 rounds warm-up
- seagulls x10
- butterfly sit-ups x10
- squats x10
- pass throughs x 15
10 minutes AMRAP:
- dumbbell walking lunges x 10m @20kg
- burpees x10
- dumbbell walking lunges x10m @20kg
- Jump Rope x100
2.5K run
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16-09-2018
3 minutes warm up
- push-ups x10
- wall ball shots x10
_ burpees x5
- bo staff pass throughs x15
Ironborn:
- Day 21
Jump Rope x2 minutes
Unloaded barbell technique drills
Pull-ups x20
Comment
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17-09-2018
3 minutes warm up
- push-ups x10
- butterfly sit-ups x10
- wall ball shots x10
- Jumping Jacks x20
Front squats practice
3 rounds:
- Beam pull-ups x10
- Front squats x10 @25kg
- Single Arm Dumbbell Snatch x10 @20kg
-- 3rd round: ball slams x20
Jump Rope x2 minutes
Unloaded barbell technique drills
Bootcamp:
- Insanity MAX30 - Sweat Intervals
~ It's been a while since we last did an Insanity workout at bootcamp...
...Sweat intervals...
yeah, the name is pretty much accurate in that regard.
Comment
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18-09-2018
3 minute warm up
-push-ups x10
-squats x10
-tuck jumps x10
-bo staff pass throughs x15
Ironborn
- Day 22
Jump Rope x2 minutes
Unloaded barbell technique drills
Chin-ups x20
Evening:
4 minute warm up
- push-ups x10
- squats x10
- tuck jumps x10
- side slam wall balls x5 per side
Sumo Deadlift practice
12 Minutes EMOM:
Min 1 - Sumo Deadlift x 8 @40kg
Min 2 - Clean Pulls x 10 @40kg
Min 3 - Single Arm dumbbell Snatch x 12 @20kg
Min 4 - Elbow plank
i think I might have tweaked my shoulder a little bit...since a little while after the workout, it was nagging me.
Especially shifting gears while driving.
Hopefully it'll pass soon.Comment
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19-09-2018
3 minute warm up
- Jump Rope x40
- push-ups x10
- bo staff pass throughs x15
- wall ball shots x10
Hang Power Clean practice
12 minutes AMRAP
- Hang Power Cleans @ 30Kg x 20
- Burpees x10
- ball slams x20
= 3 rounds + 1 x hang power clean
Jump Rope x2 minutes
Unloaded barbell technique drills
Close Grip pull-ups x20
Shoulder was still a little iffy, but it wasn't bothering at all during the lifting session though.
But a little voice, in my head, kept telling me not to push it too much.
Comment
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20-09-2018
3 minutes warm up
- push-ups x10
- butterfly sit-ups x10
- squats x10
- bo staff pass throughs x15
Ironborn
- Day 23
Jump Rope x2 minutes
Unloaded barbell technique drills
Wide grip Chin-ups x20
Pretty decent leg day Ironborn, pretty decent indeed.
Comment
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21-09-2018
3 minute warm up
- squats x10
- inch worms x4
- Jump Rope x40
- bo staff pass throughs x15
Overhead Squats practice
- Overhead mobility still needs a whole lot of work
Timed:
- wall ball shots x40
- push-ups x35
- burpees x30
= 04:22
Jumps rope x 2 minutes
Unloaded barbell technique drills
Parallel grip Chin-ups x20
Evening:
4 minute warm up
- Jump Rope x40
- inch worms x5
- squats x10
- pass throughs x15
Clean & Jerk Practice
Tabata x 2:
( 30kg barbell)
- Clean & Jerk
- butterfly sit-ups
- clean & jerk
- push-ups
- clean & jerk
- Jump squat
- clean & jerk
- burpees
Rest x 1 minute
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22-09-2018
3 minute warm up
- push-ups x10
- butterfly sit-ups x10
- squats x10
- bo staff pass throughs x15
Timed:
- squats x 100
then:
5 rounds:
- wall balls x 15
- med ball slams x15
then :
- squats x100
Jump Rope x 2 minutes
Unloaded barbell technique drills
- I feel destroyed...
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23-09-2018
4 minute warm up
- butterfly sit-ups x10
- squats x10
- beam pull-ups x5
- high knees x30
Ironborn:
- Day 24
Jump Rope x2 minutes
Unloaded barbell technique drills
- a most welcome rest day
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24-09-2018
3 minute warm up
- seagulls x10
- wall balls x10
- burpees x5
- bo staff pass throughs x15
Hang Power Snatch practice
Timed:
- butterfly sit-ups x30
- squats x25
- push-ups x20
- beam pull-ups x15
- hang power snatch x10 @20kg
= 03:58
Jump Rope x2 minutes
Unloaded barbell technique drills
Comment
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25-09-2018
3 minute warm up
- push-ups x10
- butterfly sit-ups x10
- squats x10
- bo staff pass throughs x15
Ironborn:
- Day 25
Jump Rope x2 minutes
Unloaded barbell technique drills
Pull-ups x20
Evening:
3 minute Warm up
- inch worms x5
- squats x10
- pass throughs x10
- lunge walks x 10
2 rounds(partnered):
- Deadlift x 10 @50kg
- Burpees over the bar x 8
- Tire flips x 8
(Plank while partner does tire flips, then swop)
- Bike 10cal
(Jump rope while partner bikes, then swop)
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