Bring The Noise

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

    11-10-2018


    Carpe Diem - level III
    ~ sweat zone indeed...

    Jump Rope x2 minutes
    Unloaded barbell technique drills
    Wide grip Chin-ups x20

    My Bootcamp Class:
    Warm-up: 3 rounds:
    - Punches x 20 seconds
    - Squats x 20 seconds
    - Plank Side Crunches x 20 seconds
    - Power Jumps x 15 seconds

    20 seconds of each, 3 rounds:
    - Jump Squats
    - Squat hold side bend
    - High Knees
    - Rest

    - Push-ups
    - Plank Up Downs
    - Plank Rotations
    - Rest

    - Knee to elbow crunches
    - Sit-up folds
    - Dead bugs
    - Rest

    - Back extensions
    - Superman hold
    - Reverse angels
    - Rest

    hmm...my class today ended up being quite harder than I thought it would be...

    Comment


      Congrats on finishing Ironborn !!!!!

      Comment


        Originally posted by Cabriel View Post
        Congrats on finishing Ironborn !!!!!
        thanks Cabriel !

        12-10-2018
        3 minute warm up
        - push-ups x10
        - squats x10
        - Jump Rope x40
        - bo staff pass throughs x15

        Hang Power Cleans practice

        10 Minutes AMRAP
        - Wall Balls x20
        - Hang Power Cleans x 12 @43kg
        - Butterfly sit-ups x20
        = 2 rounds (3x butterfly sit-ups)

        Jump Rope x2 minutes
        Unloaded barbell technique drills
        Mixed grip pull-ups x20

        ..one of those days...

        ------

        13-10-2018
        3 minute warm up:
        - inch worms x4
        - butterfly sit-ups x10
        - squats x10
        - bo staff pass throughs x15

        21-15-9
        - Med ball slams
        - push-ups
        - dumbbell swings @20kg

        Jump Rope x2 minutes
        Unloaded barbell technique drills
        Pull-ups x15
        Explosive knee raises x10

        ...Body feeling rather destroyed...

        ------

        14-10-2018


        Hello Abs - level III

        Jump Rope x2 minutes
        Chin-ups x15
        Explosive hanging knee raises x10

        ...rest day


        Comment


          15-10-2018
          3 minute warm up
          - seagulls x10
          - butterfly sit-ups x10
          - lunges x10
          - bo staff pass throughs x15

          3 rounds:
          - Jump Rope x100
          - front rack Lunge walks x 10m @35kg
          - beam pull-ups x10
          - wall balls x15

          Unloaded barbell technique drills

          ...monday...

          Comment


            16-10-2018




            Power Melt - level III + EC

            Jump Rope x2 minutes

            Unloaded barbell technique drills

            Parallel grip Chin-ups x15

            Explosive knee raises x10

            rise & grind

            Comment


              17-10-2018
              3 minute warm up
              - push-ups x10
              - butterfly sit-ups x10
              - squats x10
              - bo staff pass throughs x15

              5 minutes EMOM:
              - Hang Power Cleans
              * Min 1-3 : 4 @ 45kg
              * Min 4-5: 3 @50kg

              - Overhead press x 10 @25kg for 3 sets
              - Hanging Leg raises x 10 for 3 sets
              - Burpee Lunge x 10 for 3 sets
              - Elbow Plank x 3 minutes

              Jump Rope x2 minutes
              Unloaded barbell technique drills
              Wide grip Chin-ups x20

              Comment


                18-10-2018
                30 seconds each
                - Jump Rope
                - punches
                - Jump Rope
                - squats
                - Jump Rope
                Rest
                - Jump Rope
                - side kicks
                - Jump Rope
                - squats
                - Jump Rope
                Rest
                - Jump Rope
                - Jump squats
                - Jump Rope
                - squats
                - Jump Rope
                Rest
                - Jump Rope
                - burpees
                - Jump Rope
                - squats
                - Jump Rope

                -- was cramped for time, so just went with a quick-n-dirty

                Unloaded barbell technique drills
                Close Grip pull-ups x20

                My Bootcamp class:
                Warm-up:
                3 rounds, 20 seconds each:
                - Seagulls
                - Butterfly sit-ups
                - Lunge step-ups
                - Free Runner jump

                3 rounds 20 seconds each:
                - Shoulder taps
                - Sky diver push-ups
                - Upward punches
                - rest

                - Plank
                - Elbow plank
                - Side plank
                - rest

                3 rounds:
                - High knees - 30 seconds
                - Butt kicks - 30 seconds
                - Burpees - 20 seconds
                - High Knees - 30 seconds
                - Climbers - 30 seconds
                - Burpee Lunge - 20 seconds
                - High Knees - 30 seconds
                - Speed skaters - 30 seconds
                - Frog Jump Burpees - 20 seconds
                - 1 minute rest

                -- safe to say, class attendants didn't like my cardio segment too much ! fortunately we ended off with nice relaxing stretching...

                Comment


                  19-10-2018
                  3 minute warm up
                  - push-ups x10
                  - butterfly sit-ups x10
                  - squats x10
                  - bo staff pass throughs x10

                  21-15-9 :
                  - wall balls
                  - One Arm dumbbell Snatch @18kg
                  - weighted sit-ups @10kg

                  Jump Rope x2 minutes
                  Unloaded barbell technique drills
                  Mixed grip pull--ups x20

                  ------

                  20-10-2018
                  EMOM 12 minutes
                  - min 1 : burpees x10
                  - min 2 : butterfly sit-ups x20
                  - min 3 : jump rope x80

                  5K run

                  Comment


                    22-10-2018
                    EMOM 12 minutes
                    - min 1: dumbbell swings x15 @20kg
                    - min 2: push-ups x30
                    - min 3: Med ball slams x20
                    - min 4: Jump Rope x80

                    Pull-ups x15
                    Explosive hanging knee raises x10

                    Evening
                    3 minutes warm up
                    - push-ups x10
                    - wall balls x10
                    - bike 5cal
                    - pass throughs x 10

                    16 Minutes EMOM:
                    - min 1: Tyre Flips x 7
                    - min 2: Jump rope ( double under game is improving!! )
                    - min 3: Thrusters x 10 @20kg
                    - min 4 : Hand release push-ups


                    Comment


                      23-10-2018


                      Bridge 4 - level III +EC

                      Jump Rope x2 minutes
                      Unloaded barbell technique drills

                      Chin-ups x15
                      Explosive hanging knee raises x10

                      Comment


                        24-10-2018
                        3 minute warm up
                        - push-ups x10
                        - squats x10
                        - Jump Rope x40
                        - bo staff pass throughs x15

                        4 rounds:
                        - hang power cleans x10 @40kg
                        - butterfly sit-ups x20
                        - double unders x20

                        Unloaded barbell technique drills
                        Close Grip pull-ups x15
                        Explosive hanging knee raises x10

                        ...bitter work...

                        Comment


                          25-10-2018



                          100G - level III +EC
                          ~ simple and effective

                          Jump Rope x2 minutes
                          Unloaded barbell technique drills
                          Wide grip Chin-ups x15
                          Explosive hanging knee raises x10

                          Comment


                            26-10-2018
                            3 minute warm up
                            - push-ups x10
                            - wall balls x10
                            - Jump Rope x40
                            - bo staff pass throughs x10

                            - one arm dumbbell snatch x21 @20kg
                            - double unders x15
                            - one arm dumbbell snatch x15 @20kg
                            - double unders x15
                            - one arm dumbbell snatch x9 @20kg
                            - double unders x15

                            Unloaded barbell technique drills
                            ------

                            27-10-2018

                            EMOM 15 minutes
                            - min 1: push-ups x30
                            - min 2: Wall balls x25
                            - min 3: double unders x20


                            Park run
                            ~ my running sucks...
                            ------

                            28-10-2018


                            Brute-Abs
                            After sit-up folds: double unders x 10
                            After sitting twists : double unders x 10
                            After side tilts : double unders x 20
                            After cross chops : double unders x 20
                            Pull-ups x20

                            rest day....

                            Comment


                              29-10-2018
                              4 minute warm up
                              - pull-ups x5
                              - double unders x20
                              - burpees x5
                              - squats x10

                              EMOM 5 minutes
                              - Hang Power Cleans x3 @50kg

                              3 rounds:
                              - burpees x12
                              - pull-ups x10
                              - butterfly sit-ups x20
                              - dumbbell swings x15
                              - double unders x30

                              Unloaded barbell technique drills



                              Evening:
                              3 minute warm up
                              - butterfly sit-ups x15
                              - squats x10
                              - burpees x5
                              - double unders x20

                              3 rounds:
                              - front rack walking lunges @35kg x 10m
                              - push-ups x 20
                              - one arm dumbbell snatch @ 20kg x16
                              - double unders x40

                              ~ this had me quite gassed...

                              Comment


                                30-10-2018



                                Flyby - Level III + EC

                                Jump Rope x 2 minutes
                                Chin-ups x 20

                                ouch...my body was quite stiff, sore and slow, getting out of bed like:

                                Only really started loosing up, round about the 3rd set of Flyby

                                Comment

                                Working...
                                X