Bring The Noise

**Beat_Samurai** · December 20, 2018, 09:41 AM

19-12-2018
3 minute warm up
- push-ups x10
- butterfly sit-ups x15
- squats x10
- double unders x20

12 minutes EMOM
- min 1 One arm dumbbell snatch x15 @18kg
- min 2 V-ups x20
- min 3 Double unders x40

Advent calendar day 19
Pistol squats practice
Unloaded barbell technique drills
Chest to bar pull-ups x 10

...one of those days where your training session just reminds you, how weak you are...

...day ended up actually taking a dive, since I think I contracted a stomach ailment...not feeling too good...

Hopefully it passes soon.

**BlackButler** · January 8, 2019, 09:59 AM

Beat_Samurai Hey buddy Happy New Year! I hope you are ok and hope the stomach ailment is better. Haven't heard from you in a while, so not sure. Healing vibes buddy!

**Beat_Samurai** · January 9, 2019, 07:28 AM

Back from illness and holiday season.
Turns out the stomach issue I had was actually food poisoning. Had me down and out for 4 days.

Holiday season backlog:

24-12-2018
Advent calendar, 19 - 24
-----

25-12-2018
30 seconds each
- Jump Rope
- punches
- Jump Rope
- Side kicks
- rest x25 seconds
- Jump Rope
- push-ups
- Jump Rope
- squats
- rest x25 seconds
- Jump Rope
- butterfly sit-ups
- Jump Rope
- plank
- rest x 25 seconds
- Jump Rope
- wall balls
- Jump Rope
- Med ball slams
-----

26-12-2018
The Odyssey - level III EC
Pull-ups x20
-----

27-12-2018
Brute leg day @10kg
Jump Rope x2 minutes
Chin-ups x20
-----

28-12-2018
Power Skip - level III EC (20x du last 3 sets)
Parallel grip Chin-ups x20
-----

29-12-2018
3 minute warm up
- push-ups x10
- wall balls x10
- double unders x20
- bo staff pass throughs x15

3 rounds
- dumbbell swings x20
- elbow plank x15 seconds
- one arm dumbbell snatch x10 per side
- clapping push-ups x5

Jump Rope x2 minutes
Close Grip pull-ups x20
-----

30-12-2018
Superhero abs
Jump Rope x2 minutes
Wide grip Chin-ups x20
-----

31-12-2018
Legs of Steel - level III EC
Jump Rope x2 minutes
Chest to bar pull-ups x 10
-----

01-01-2019
Upper body Forge @10kg
Toes to bar x10
-----

05-01-2019
Incinerator - Level III
Jump Rope x 2 minutes
Chin-ups x 20
-----

06-01-2019
Killer Core - Level III EC
Jump Rope x 2 minutes
Pull-ups x 20

thanks BlackButler , we're back into now!
All the best for 2019 for you too!

**Beat_Samurai** · January 9, 2019, 07:38 AM

Right so after being sick, i pretty much just spent the rest of the holiday season, just opting to maintain some level of fitness.
I felt like I have actually lost quite a bit of strength so for the first month of the year, one of my main focuses is going to be to definitely build up a good level of strength,
but also making sure to keep a decent level of conditioning going as well, since our team is looking to enter a competition again, some time in February.
So here is to DOMS !

Embrace The Suck

07-01-2018
Warm up
- Double Unders x60
- Pull-ups 3x10
- Dips 3x15
- Push-ups 3x20

Strength:
- Overhead Press 5x5
- Dumbbell floor press 4x12
- Dumbbell push-ups 4x12
- One arm dumbbell shoulder press 4x12

Conditioning:
3 rounds :
- Dumbbell swings x20 @10kg
- Plank x 15 seconds
- One arm dumbbell snatch x10 per side @10kg
- Clapping push-ups x5

Bar:
Chest to bar pull-ups x 10 ( short term target is 15 in one go)

...ouch....

-----
08-01-2018

Heavy bag work 3x2 minutes

Burn Mode - level III EC
Jump Rope x2 minutes
Handstands practice
Unloaded barbell technique drills
Parallel grip Chin-ups x20

...sweaty...

**BlackButler** · January 9, 2019, 08:59 AM

Welcome back buddy ouch! I know that feeling glad your better now though

**Cabriel** · January 9, 2019, 05:01 PM

Turns out the stomach issue I had was actually food poisoning. Had me down and out for 4 days.

That doesn't sound good. Glad to see you back full of energy!

**Beat_Samurai** · January 10, 2019, 06:49 AM

thanks BlackButler and Cabriel, its good to be back!

09-01-2018

Warm up x4 minutes:
- Double unders x20
- Beam pull-ups x5
- Dips x10
- Push-ups x10

Strength:
- Deadlift 5x5
- Shrugs 4x12
- Barbell rows 4x12
- Alt dumbbell curls 4x12

Conditioning:
3 rounds:
- Plank up-downs x 20
- Climbers x15
- Jump squats x10
- Clapping push-ups x5

Bar:
- Toes-to-bar x10

Definitely still feeling some DOMS from Monday's session

**Beat_Samurai** · January 11, 2019, 06:48 AM

10-01-2019

30 Days of HIIT:
- Day 1 - figured i'd rather following something a little more structured on the days that I'm not doing strength work.

Superhero Abs

Handstands practice
Jump Rope x2 minutes
Unloaded barbell technique drills
Close Grip Pull-ups x20

Later:
5 rounds :
- run x2 minutes
- walk x2 minutes

I had been putting it off, for way to long...since I really suck at running, but it's definitely something I'll be looking to start doing on the regular.

**Beat_Samurai** · January 14, 2019, 07:13 AM

11-01-2019
Warm up x4 minutes
- double unders x20
- beam pull-ups x5
- dips x10
- push-ups x10

Strength
- Front Squat 5x5
- Single leg deadlift 4x12
- Single leg glutes bridges 4x12
- dumbbell Calf raises 4x12

Conditioning
3 rounds
- Straight leg dumbbell deadlift x20
- goblet squats x15
- lunges x10 per leg
- Turning kicks x5 per leg

Bar:
Chest to bar pull-ups x 10

-----

12-01-2018
30 seconds each
- Jump Rope
- punches
- Jump Rope
- Side kicks
- rest
- Jump Rope
- push-ups
- Jump Rope
- squats
- rest
- Jump Rope
- dips
- Jump Rope
- butterfly sit-ups
- rest
- Jump Rope
- wall balls
- Jump Rope
- Med Ball slams

Wide grip Chin-ups x20

-----

13-01-2018

30 Days of HIIT
- Day 2 - level III
- Day 3

Jump Rope x2 minutes
Parallel grip Chin-ups x20

...Definitely feeling the effects from Friday's leg day...

**Beat_Samurai** · January 15, 2019, 06:35 AM

14-01-2019
Warm up x4 minutes
- double unders x20
- beam pull-ups x5
- dips x10
- push-ups x10

Strength
- Overhead press 5x5
- Floor Press 4x12
- Dumbbell push-ups 4x12
- One arm dumbbell shoulder press 4x12

Conditioning:
3 rounds
- Dumbbell Swings x20 @13kg
- Elbow Plank x15 seconds
- One arm dumbbell snatch x10 per side @13kg
- Clapping push-ups x5

Bar:
- Chest to bar pull-ups x 10

Later:
3 minute warm up
- push-ups x10
- butterfly sit-ups x10
- Wall balls x10
- burpees x5

EMOM 12 Minutes:
Min 1 - One Arm Dumbbell Snatch x10 per side
Min 2 - Bike x12cal
Min 3 - Tyre Flips x6
Min 4 - Double unders x40

...alrighty then...

**Beat_Samurai** · January 16, 2019, 06:51 AM

15-01-2019
30 days of HIIT
- Day 4 - level III
- Day 5 - level III

Enter the sweat zone.

Jump Rope x2 minutes
Handstands practice
Mixed grip pull- x20

**Beat_Samurai** · January 17, 2019, 06:48 AM

16-01-2018
4 minutes warm up
- Double unders x20
- Beam pull-ups x5
- Dips x10
- Push-ups x10

Strength:
- Deadlift 5x5
- Barbell Rows 4x12
- Shrugs 4x12
- Dumbbell Reverse Curls 4x12

Conditioning:
3 rounds:
- Plank Up Downs x20
- Climbers x15
- Jump Squats x10
- Clapping push-ups x5

Bar:
- Toes-to-bar x10

So excited to see Battleground will be making a return this year!! Cannot wait!
The Darkside will be sure to bring the fire again!

**Beat_Samurai** · January 18, 2019, 07:21 AM

17-01-2019

5 minutes EMOM
- Hang Power Cleans x5 @40kg

30 Days of HIIT:
- Day 6 - level III
- Day 7 - level III

Jump Rope x2 minutes
Handstands practice
Chin-ups x20

Running:
5 rounds:
- Run x 2 minutes
- Fast walk x 2 minutes

Maybe not the best idea to have done the running, in the sweltering heat

**Beat_Samurai** · January 21, 2019, 07:28 AM

18-01-2019
4 minutes warm-up
- double unders x20
- beam pull-ups x5
- Dips x10
- push-ups x10

Strength
- Squats 5x5
- Single leg deadlift 4x12
- Glutes bridges 4x12
- Dumbbell Calf raises 4x12

Conditioning:
- Straight leg dumbbell deadlift x20
- Goblet Squats x15
- Lunges x10 per leg
- Turning kicks x5 per side

Bar :
Chest to bar pull-ups x 12

-----

19-01-2019
2 rounds:
- Double unders x30
- V-ups x25
- Med Ball slams x20
- Burpees x15
- Squat Cleans x10
- Wall Supported Pistol Squats x5 per leg

...dead...

-----

20-01-2019
30 days of HIIT
- Day 8
Jump Rope x2 minutes
Handstands practice
Unloaded barbell technique drills
Pull-ups x20

I see the battleground has commenced, will be making my first attack ,for the dark side, soon.

**Beat_Samurai** · January 22, 2019, 06:47 AM

21-01-2019
4 minute warm up
- Double unders x20
- Beam pull-ups x5
- Dips x10
- Push-ups x10

Strength
- Overhead Press 5x5
- Floor Press 4x12
- Dumbbell Push-ups 4x12
- One arm dumbbell shoulder press 4x12

Conditioning
3 rounds
- Dumbbell swings x20 @15kg
- Elbow Plank x15 seconds
- One arm dumbbell snatch x10 per side @15kg
- Clapping push-ups x5

Bar:
- Toes-to-bar x10

Later:
3 minute warm up
- Bush-ups x10
- Butterfly sit-ups x10
- Bench dips x10
- Double unders x20

- Dumbbell Bench press 3x12 @15kg
- Dumbbell Rows 3x12 @15kg
- Dumbbell Straight leg deadlift 3x12 @15kg
- Dumbbell Crunches 3x12 @10kg

Battleground
- 2000

...destroyed...

Bring The Noise

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