Bring The Noise

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    31-10-2018:
    3 minute warm up
    - butterfly sit-ups x15
    - wall balls x10
    - Jump Rope x40
    - bo staff pass throughs x10

    EMOM 15 minutes:
    - min 1: Push Press x7 @35kg
    - min 2: goblet squats x15
    - min 3: double unders

    Unloaded barbell technique drills
    Close Grip pull-ups x20

    Frustrating session. (with quite a bit of cursing involved)
    Just couldn’t get it together with double unders, even though I had been having a pretty good run with it lately.

    My bootcamp class:

    3 rounds:
    - High knees x20 seconds
    - Squats x 30 seconds
    - Reverse lunges x 30 seconds
    - Jumping Jacks x 20 seconds
    - Push-ups x 30 seconds
    - Shoulder taps x 30 seconds
    - Tucked Jumps x 20 seconds
    - Jab+jab+cross x 30 seconds
    - Side kicks x 30 seconds
    - Rest x 1 minute

    - Crunches x 20 seconds
    - Sit-ups x 20 seconds
    - Leg raises x 20 seconds
    - Crunches x 20 seconds
    - Sitting Twists x 20 seconds
    - Leg scissors x 20 seconds
    - Crunches x 20 seconds
    - Butterfly sit-ups x 20 seconds
    - Deadbugs x 20 seconds

    ended up having to take the reigns for Wednesday bootcamp class.

    Comment


      01-11-2018


      Templar + EC

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

      My Bootcamp class:

      - Butterfly sit-ups x 20 seconds
      - Squats x 20 seconds
      - Push-ups x 20 seconds
      - Run laps of a 10mx10m course x 1 minute
      - Rest x 45 seconds
      - Sit-up punches x 20 seconds
      - Reverse lunges x 20 seconds
      - Overhead punches x 20 seconds
      - Run laps of a 10mx10m course x 1 minute
      - Rest x 45 seconds
      - Sit-up reach x 20 seconds
      - Single leg deadlift x 20 seconds
      - Reverse angels x 20 seconds
      - Run laps of a 10mx10m course x 1 minute
      - Rest x 45 seconds
      - Leg scissors x 20 seconds
      - Side kicks x 20 seconds
      - Shoulder taps x 20 seconds
      - Run laps of a 10mx10m course x 1 minute


      - Glute bridge - 1 minute
      - Glute bridge Hold - 30 seconds
      - Heel taps - 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

      Comment


        02-11-2018
        3 minute warm-up
        - butterfly sit-ups x15
        - wall balls x10
        - Jump Rope x40
        - bo staff pass throughs x15

        For time:
        - deadlift x30 @55kg
        - dumbbell swings x60 @20kg
        - double unders x90
        = 14:25

        Unloaded barbell technique drills
        Parallel grip Chin-ups x20

        ------

        03-11-2018
        5 rounds:
        - push-ups x20
        - squats x20
        - double unders x20

        ~ was away for a mini vacation over the weekend but, still managed to get in a pretty decent session, Saturday morning, before breakfast!

        Comment


          Awsome work. Btw, are you a Anthrax fan? [the name of this thread and all..]

          Comment


            thanks noname .
            No, I wouldn't say I'm an Anthrax fan ,in particular, though their music definitely falls within what I like.
            It's actually from a 90s cartoon; Mutant League, there's a particular line from a character, Bones Justice, that he usually says in an episode, just as it's about to go down!


            05-11-2018
            3 minute warm up
            - push-ups x10
            - squats x10
            - double unders x20
            - bo staff pass throughs x15

            EMOM 5 minutes:
            - Hang Power Cleans x3@50kg

            3 rounds:
            - burpees x12
            - elbow plank x1 minute
            - clean & jerk x7 @35kg
            - double unders x40
            - wall balls x15

            Unloaded barbell technique drills
            Mixed grip pull-ups x20



            Evening:
            3 minute warm up
            - Jump tucks x10
            - squats x10
            - butterfly sit-ups x15
            - pass throughs x15

            EMOM 15 minutes:
            Min 1 - one arm dumbbell shoulder press
            Min 2 - goblet squats
            Min 3 - one arm dumbbell Cleans
            @ 15kg dumbbell

            ~ damn...this.was.tough.


            Comment


              06-11-2018



              Cardio Kick - level I ~ I got bored...

              Jump Rope x2 minutes
              Double Unders practice ~ my rep ranges varied from 2 all the up to 20ish lately,
              so worked on technique and got 10 unbroken(repeated 3 times, just to be sure).
              Next target, 15!

              Handstands practice
              Pistol squats practice
              Unloaded barbell technique drills

              L-sit pull-ups x10
              Tarzan pull-up x10

              Comment


                07-11-2018
                3 minute warm up
                - seagulls x10
                - inch worms x5
                - squats x10
                - bo staff pass throughs x15

                EMOM 5 MINUTES :
                - Hang Power Cleans x5 @45kg

                3 rounds:
                - Thrusters x7 @35kg
                - beam pull-ups x10
                - double unders x30
                - butterfly sit-ups x20

                Handstands practice
                Pistol squats practice
                Unloaded barbell technique drills

                ~ my body is feeling rather sore, DOMS from Monday's hell no doubt. Not that today's session showed any mercy either!

                Comment


                  08-11-2018

                  The Wrestler

                  Jump Rope:
                  -- min 1: single under variations
                  -- min 2: double unders ~ 15 double unders in one go unlocked!

                  Handstands practice
                  Pistol squats practice
                  Unloaded barbell technique drills

                  Chest to bar pull-ups x15

                  Comment


                    09-11-2018
                    3 minute warm up
                    - butterfly sit-ups x15
                    - wall balls x10
                    - double unders x20
                    - bo staff pass throughs x15

                    EMOM 5 MINUTES
                    - Hang Power Snatch x4 @25kg

                    12 Minutes AMRAP
                    - Double unders x40
                    - Sumo Deadlift High Pull x12 @45kg
                    - V-ups x10
                    = 3 rounds(+17 Double unders)

                    Unloaded barbell technique drills


                    ------


                    10-11-2018

                    EMOM 15 minutes
                    - min 1: Wall balls x20
                    - min 2: Walking lunges x20m
                    - min 3: Double Unders x40

                    ~ 15 minutes of death...

                    Comment


                      12-11-2018
                      3 minute warm up
                      - double unders x20
                      - squats x10
                      - butterfly sit-ups x15
                      - bo staff pass throughs x15

                      3 rounds:
                      - Squats x 30
                      - Deadlift x 7 @ 60Kg
                      - Pull-ups x 10
                      - Burpees x 7

                      Jump Rope x2 minutes minutes
                      - min 1 : single unders variations
                      - min 2 : Double Unders

                      Unloaded barbell technique drills
                      Chin-ups x15
                      Explosive hanging knee raises x10

                      Just had very little strength in this session...guess that's what poor sleep over the weekend does...


                      Evening :
                      3 minute Warm-up:
                      - squats x10
                      - burpees x5
                      - seagulls x10
                      - Jump Rope x40

                      EMOM 16 minutes:
                      - min 1: front rack walking lunges @ 20kg x20m
                      - min 2: hand release push-ups x20
                      - min 3: Tyre flip jump overs x5
                      - min 4: double unders x40



                      ~ so sad to hear about Stan Lee's passing...

                      Comment


                        13-11-2018


                        Rogue Build - level III EC

                        Jump Rope x2 minutes
                        - min 1 : single under variations
                        - min 2: Double Unders

                        Pistol squats practice
                        Handstands practice
                        Unloaded barbell technique drills
                        Pull-ups x15

                        Nice and hot session

                        Comment


                          14-11-2018
                          3 minute warm up
                          - push-ups x10
                          - squats x10
                          - double unders x20
                          - bo staff pass throughs x15

                          EMOM 5 MINUTES
                          - Hang Cleans x 3 @40kg

                          3 rounds:
                          - beam hang leg raises x10
                          - Thrusters x8 @35kg
                          - butterfly sit-ups x20
                          - wall balls x20


                          Jump Rope x2 minutes
                          - min 1: single under variations
                          - min 2: Double Unders
                          Pistol squats practice
                          Unloaded barbell technique drills
                          Parallel grip Chin-ups x20

                          Starting off, my body was feeling quite sore with DOMS, but nothing more than the usual.
                          My hips handled themselves surprisingly well with the Hang Cleans though.

                          ...Knackered...

                          Comment


                            15-11-2018



                            Rampage - level III EC

                            ~ aimed to keep the reps for high knees at 60...
                            .
                            .
                            .
                            ...yeah...


                            Jump Rope x2 minutes
                            - min 1: single unders variations
                            - min 2: double unders
                            Pistol squats practice
                            Handstands practice
                            Unloaded barbell technique drills
                            Close Grip pull-ups x20

                            Comment


                              16-11-2018
                              Tabata x2
                              - double unders
                              - Med ball slams
                              - double unders
                              - Hang Power Cleans @43kg

                              Wide grip Chin-ups x20

                              ------

                              17-11-2018
                              3 minute warm up
                              - pull-ups x10
                              - butterfly sit-ups x15
                              - squats x10
                              - double unders x20

                              10 minute AMRAP
                              - Deadlift x10 @60kg
                              - Double unders x25
                              = 105 reps

                              ~ not a particularly good weekend, training wise, but suppose as long as you keep moving...

                              Comment


                                19-11-2018
                                Warm up:
                                - inch worms x4
                                - butterfly sit-ups x15
                                - squats x10
                                - double unders x20
                                - bo staff pass throughs x15

                                3 sets:
                                - Push press @25kg x 10
                                - Elbow Plank x1 minute
                                - Dumbbell swings @20kg x15
                                - Double unders x40
                                - Wall balls x20

                                Pistol squats practice
                                Unloaded barbell technique drills
                                Chest-to-bar pull-ups x10

                                Evening :
                                3 minute Warm up:
                                - seagulls x10
                                - squats x10
                                - burpees x5
                                - pass throughs x15

                                EMOM 16 minutes
                                - Thrusters x 10 @20kg
                                - Plank
                                - Farmers' walk @ 20kg dumbbells
                                - Double unders x40

                                to make up for the lack luster of the weekend, I proceeded to die on Monday...

                                Comment

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