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    Your workouts looks like fun, exhausting yes, but fun

    Comment


      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


        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


          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

          ------

          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

          ------

          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


            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-ups

            Comment


              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


                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


                  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


                    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

                    ------

                    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

                    ------
                    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


                      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


                        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


                          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


                            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


                              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


                              -----

                              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...

                              ------

                              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

                              ------

                              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


                                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)


                                Comment

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