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    20-11-2018



    Power Shed - level III EC
    Jump Rope x2 minutes
    - min 1: single under variations
    - min 2: Double Unders

    Unloaded barbell technique drills
    Mixed grip Chin-ups x20

    ~ keep moving.

    Comment


      21-11-2018
      3 minute warm up
      - push-ups x10
      - squats x10
      - burpees x5
      - bo staff pass throughs x15

      EMOM 5 minutes
      - Front squats x5 @45kg

      3 sets:
      - Dumbbell thrusters x10 @10kg dumbbells
      - V-ups x20
      - Med ball slams x20
      - Double unders x40

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


      Comment


        22-11-2018
        - Heavy bag work - 3 rounds x 2:30. 45 seconds rest between rounds
        - Dumbbell chops - 3 rounds x 2 minutes, 45 seconds rest between rounds
        - Jump Rope - 3 rounds x 4 minutes, 45 seconds rest between rounds

        Turkey Run:
        - The Yard x 13 turkeys
        - The Barn x 8 turkeys + 3 roaches
        - The Boss x 10
        = 31 turkeys + 3 roaches



        Pistol squats practice
        Handstands practice
        Unloaded barbell technique drills
        Pull-ups x20

        My Bootcamp Class:

        20 seconds on, 10 seconds off, 3 rounds, 30 seconds rest between rounds:
        - Squats
        - Squat calf raises
        - Reverse lunges

        - Shoulder Taps
        - Sky Diver Push-ups
        - Plank Up-downs

        - Seagulls
        - Plank Rolls
        - Pike-ups

        Repeat Non-stop for 5 minutes:
        - Diamond Push-ups x 10
        - 10m shuttle run
        - Jump Squats x 10
        - 10m shuttle run
        - Burpees x 5
        - 10m shuttle run

        Comment


          23-11-2018
          3 minute warm up
          - push-ups x10
          - butterfly sit-ups x15
          - squats x10
          - bo staff pass throughs x15

          EMOM 5 minutes
          - Hang squat cleans x 3 @43kg

          21-15-9 : "Fran"
          - Thrusters @ 30kg
          - Beam Pull-ups
          = 09:35

          Jump Rope x2 minutes
          Pistol squats practice
          Unloaded barbell technique


          ------

          25-11-2018



          Core Twister + EC
          Jump Rope x2 minutes
          Pistol squats practice
          Handstands practice
          Unloaded barbell technique drills
          Pull-ups x20

          Comment


            26-11-2018
            3 minute warm up
            - push-ups x10
            - squats x10
            - double unders x20
            - bo staff pass throughs x15

            EMOM 5 minutes
            - Push Press x 5 @40kg

            3 sets:
            - Hang Power Cleans x 10 @40kg
            - Push-ups x20
            - Wall balls x20
            - Double Unders x40

            Pistol squats practice
            Unloaded barbell technique drills
            Chin-ups x20

            ...Monday grind...

            Comment


              27-11-2018


              Fullbody Render+ - level I @ 10Kg dumbbells

              ~ wasn't feeling to great begin with. Woke up feeling like I might be coming down with something, so kept this short.


              Power 20 + EC @10kg dumbbells

              Jump Rope x2 minutes
              Pistol squats practice
              Handstands practice
              Unloaded barbell technique drills
              Chest to bar pull-ups x15

              Apart from feeling rather awful , it ended up being a pretty decent session.

              Suppose it's time for some meds, to counter it quick

              Comment


                28-11-2018
                3 minute warm up
                - push-ups x10
                - butterfly sit-ups x15
                - squats x10
                - bo staff pass throughs x15

                EMOM 5 minutes
                - Hang Squat Cleans x3 @45kg

                - goblet squats 3x12 @20kg dumbbell
                - Single leg Bridges 4x 12
                - dumbbell deadlift 3x12 @20kg dumbbells
                - back extensions 3x12

                Handstands practice
                Pistol squats practice
                Unloaded barbell technique drills
                Wide grip Chin-ups x20

                Still not feeling too great, so opted to not do a metcon kinda session today... Goblet squat ftw

                Comment


                  29-11-2018


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

                  My Bootcamp Class:
                  30 seconds on 10 seconds off, 3 sets of each, rest 25 seconds between sets:
                  - Crunches
                  - Glutes bridge
                  - Get-ups

                  - Superman extensions
                  - Elbow plank leg raises
                  - Plank rolls

                  - Knee-to-elbows
                  - Squat hold
                  - Punches x 10 upward punches x 10

                  5 minutes O-T-M
                  - min 1: Iron legs x 3 ( bear crawl 10m)
                  - min 2: Pike-ups x 4 (run 10m)
                  - min 3: Squat - side kick x 4 (bear crawl 10m)
                  - min 4: Climber taps x 4 (run 10m)
                  - min 5: burpees(+ push-up) x 3 (bear crawl 10m)


                  ------
                  30-11-2018
                  3 minute warm up
                  - push-ups x10
                  - squats x10
                  - double unders x20
                  - bo staff pass throughs x15

                  EMOM 5 minutes
                  - Front squats x4 @ 50kg

                  EMOM 12 minutes
                  - min 1: Thrusters x 10 @35kg
                  - min 2: Med ball sit-ups x15
                  - min 3: Double Unders x40
                  Pistol squats practice
                  Unloaded barbell technique drills
                  Close Grip pull-ups x20


                  ------
                  01-12-2018

                  Annie
                  50-40-30-20-10
                  - Double unders
                  - butterfly sit-ups
                  = 09:52

                  Pistol squats practice
                  Handstands practice
                  Chest to bar pull-ups x 15

                  ------
                  02-12-2018


                  Ab Builder
                  Advent calendar:
                  - Day 1,2
                  Jump Rope x2 minutes
                  Pistol squats practice
                  Unloaded barbell technique drills
                  Parallel grip Chin-ups x20

                  ....rest day...

                  Comment


                    03-12-2018
                    3 minute warm up
                    - push-ups x10
                    - squats x10
                    - burpees x5
                    - bo staff pass throughs x15

                    EMOM 5 minutes
                    - Power Cleans x4 @45kg

                    - One arm dumbbell snatch 4x10 per side @15kg
                    - Goblet squats 3x12 @20kg
                    - Push-ups 3x30
                    - Double unders 3x50

                    Advent Calendar Day 3
                    Pistol squats practice
                    Unloaded barbell technique drills
                    Mixed grip pull-ups x20

                    ...ouch...

                    Comment


                      04-12-2018


                      Thick & Wide - level III EC

                      Advent calendar day 4
                      Jump Rope x2 minutes
                      Pistol squats practice
                      Handstands practice
                      Unloaded barbell technique drills
                      Chest to bar pull-ups x 10

                      Comment


                        05-12-2018
                        3 minute warm up
                        - push-ups x10
                        - squats x10
                        - double unders x20
                        - bo staff pass throughs x15

                        EMOM 5 minutes
                        - Hang Cleans x3 @48kg

                        3 rounds:
                        - Thrusters x 7 @35kg
                        - V-ups x15
                        - double unders x30
                        - back extensions x15

                        Advent Calendar Day 5
                        Pistol squats practice
                        Unloaded barbell technique drills
                        Chin-ups x20

                        ...always fun times, when thrusters are involved...!

                        Comment


                          06-12-2018

                          - Push-ups 3x30
                          - Butterfly sit-ups 3x30
                          - Goblet squats 3x15 @20kg
                          - Heavy bag work 3x2 minutes 45 second rest between rounds
                          - Jump Rope rope 3x2 minutes 45 second rest between rounds

                          Advent calendar Day 6
                          Pistol Squats Practice
                          Handstands practice
                          Unload barbell technique drills

                          Comment


                            07-12-2018
                            3 minute warm up
                            - push-ups x10
                            - wall balls x10
                            - double unders x20
                            - bo staff pass throughs x15

                            EMOM 5 minutes
                            - Strict overhead press x4 @35kg

                            AMRAP 10 minutes
                            - Hang Power Cleans x10 @45kg
                            - Double Unders x35
                            = 3 rounds(+10 hang power cleans & 10 double unders)

                            Advent calendar day 7
                            Pistol squats practice
                            Unloaded barbell technique drills
                            Parallel grip Chin-ups x20

                            ------

                            10-12-2018
                            3 minute warm up
                            - pull-ups x10
                            - butterfly sit-ups x15
                            - squats x10
                            - bo staff pass throughs x15



                            Hardgainer EC @10kg
                            + goblet squats @20kg

                            Advent calendar day 8,9,10
                            Jump Rope x2 minutes
                            Pistol squats practice
                            Unloaded barbell technique drills
                            Pull-ups x20

                            Evening:
                            3 minute warm up
                            - push-ups x10
                            - butterfly sit-ups x15
                            - wall balls x10
                            - Tyre jumps x10

                            - bBke @10cal
                            - Thrusters x10 @35kg
                            - Bar facing burpees x10
                            - Front rack walking lunges x10 @35kg
                            - Tyre flip jump overs x10

                            ------

                            11-12-2018

                            Super Saiyan - level Super Saiyan EC



                            Advent Calendar day 11
                            Jump Rope x2 minutes
                            Pistol squats practice
                            Unloaded barbell technique drills
                            Epic Ninja star : 200/1000
                            Chest to bar pull-ups x 10


                            Comment


                              12-12-2018
                              3 minute warm up
                              - inch worms x4
                              - squats x10
                              - double unders x20
                              - bo staff pass throughs x15

                              EMOM 5 minutes
                              - Hang Power Cleans x4@50kg

                              - Goblet squats 3x15 @20kg
                              - Beam pull-ups 3x15
                              - Dumbbell swings 3x15 @20kg
                              - Double unders x100

                              Advent Calendar day 12
                              Epic Ninja Star : 400/1000
                              Pistol squats practice
                              Unloaded barbell technique drills

                              ------

                              13-12-2018


                              The Zone - level III EC

                              Advent Calendar day 13
                              Heavy bag work 3x2 minutes
                              Jump Rope x2 minutes
                              Epic ninja star 600/1000
                              Pistol squats practice
                              Unloaded barbell technique drills
                              Chest to bar pull-ups x10

                              ------

                              14-12-2018
                              - Goblet squats 3x15 @20kg
                              - Floor press 3x12 @10kg dbs
                              - Shoulder press 3x12 @10kg dbs
                              - alt bicep curls 3x14 @10kg dbs

                              Advent Calendar day 14
                              Jump rope x2 minutes
                              Epic ninja star 800/1000
                              Pistol squats practice
                              Unloaded barbell technique drills
                              Close Grip pull-ups x20

                              ------

                              15-12-2018

                              Signed up for a little competition the local box had going on for the Saturday morning.

                              Click image for larger version

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                              100m obstacle course
                              - AA Bike x 10cal
                              - burpees x10
                              - Tyre flips x10
                              - Thick jump rope x10
                              - Tyre jump overs x10
                              - 100m sprint
                              = 02:27

                              ------

                              16-12-2018


                              Rockin' Abs
                              - level III EC
                              Advent Calendar day 15,16
                              Jump Rope x2 minutes
                              Epic Ninja star 1000/1000
                              Pistol squats practice
                              Unloaded barbell technique drills
                              Chest to bar pull-ups x 10

                              Comment


                                18-12-2018


                                Crushing It - level III

                                Advent Calendar day 18
                                Jump Rope x2 minutes
                                Pistol squats practice
                                Unloaded barbell technique drills
                                Chin-ups x20

                                ...run of the mill...

                                Comment

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