Bring The Noise

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    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.

    Comment


      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!

      Comment


        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!

        Comment


          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...

          Comment


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

            Comment


              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!

              Comment


                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

                Comment


                  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.

                  Comment


                    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...

                    Comment


                      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...

                      Comment


                        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

                        Comment


                          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!

                          Comment


                            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

                            Comment


                              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.

                              Comment


                                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...

                                Comment

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