Bring The Noise

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    28-01-2019
    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 @13kg
    - Elbow Plank x15 seconds
    - One arm dumbbell snatch x10 per side @13kg
    - Clapping push-ups x5

    Bar
    - Chest to bar pull-ups x10

    strength felt a little on the low side today...

    Later:
    3 minute warm up
    - push-ups x10
    - butterfly sit-ups x10
    - squats x10
    - tyre jumps x5

    10 minutes AMRAP
    - Partner thrusters x10
    - Synch burpees x10
    - Tyre flips x5



    - you're killing it with the burpees Lyra_H_W !
    I have yet to form a relationship with them as good as that!

    Comment


      That's a strong day of work outs there Beat_Samurai

      Unfortunately, due to time, I've knocked back down to 30 Burpees in the morning. Need to fit in my other workout now. Maybe once I get speedier at them I can knock out the extra 20 but time will tell

      Comment


        29-01-2019
        30 Days of HIIT
        - Day 14 - level III
        - Day 15 - level III
        Handstands practice
        Jump Rope x2 minutes
        Unloaded barbell technique drills
        Chin-ups x20

        Decent change of pace as opposed to the hellishness of Monday

        Comment


          30-01-2019
          Warm-up
          - pull-ups x5
          - Dips x15
          - push-ups x10
          - double unders x20

          Strength
          - Deadlift 5x5
          - Barbell rows 4x12
          - Dumbbell shrugs 4x12
          - Dumbbell curls 4x12

          Conditioning
          3 rounds
          - Plank up downs x20
          - Climbers x15
          - Jump squats x10
          - Clapping push-ups x5

          Bar
          - Toes-to-bar x10

          Back into the forge !
          damn, this was rather wet and wild

          Comment


            31-01-2019
            30 Days of HIIT
            - Day 16 - level III
            - Day 17 - level III
            Handstands practice
            Jump Rope x2 minutes
            Unloaded barbell technique drills
            Pull-ups x20

            Rise 'n grind

            Comment


              Beat is a Beast! Well done!

              Comment


                01-02-2019
                4 minute warm up
                - Beam pull-ups x5
                - Double unders x20
                - Dips x10
                - Push-ups x10

                - Squats 5x5

                30 Days of HIIT
                - Day 18 - level III
                Chest-to-bar pull-ups x10

                Interruptions...

                ------

                02-02-2018
                3 minute warm up
                - push-ups x10
                - squats x10
                - burpees x5
                - bo staff pass throughs x10

                12 minute AMRAP :
                - Thrusters x12 @30kg
                - Double unders x25
                - Wall Balls x15
                = 3 rounds + 8 thrusters

                thrusters & wallballs...
                .
                .
                .
                fun times !

                ------

                03-02-2019
                30 days of HIIT
                - Day 19
                - Day 20 - level III
                Handstands practice
                Jump Rope x2 minutes
                Unloaded barbell technique drills
                Parallel grip Chin-ups x20

                ...Sundays....

                Comment


                  04-02-2019
                  3 minute warm up
                  - Beam pull-ups x5
                  - Double unders x20
                  - Dips x15
                  - 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
                  - Seagulls x10
                  - Butterfly sit-ups x10
                  - Squats x10
                  - Double unders x20

                  - Bench press 5x5
                  - Goblet squats 3x12
                  - Dumbbell Alt curls 4x12

                  ...and the beat goes on.

                  Comment


                    Comment


                      seems accurate, Cabriel !

                      05-02-2019
                      30 Days of HIIT
                      - Day 21 - level III
                      Handstands practice
                      Jump Rope x2 minutes
                      Unloaded barbell technique drills
                      Close Grip pull-ups x20

                      ...rest day ?

                      Comment


                        Beat_Samurai How are you doing on the Handstands? I'm trying to work on mine as well but suck I'm doing wall shoulder taps and can only get to 7 at the moment lol.

                        Comment


                          Originally posted by BlackButler View Post
                          Beat_Samurai How are you doing on the Handstands? I'm trying to work on mine as well but suck I'm doing wall shoulder taps and can only get to 7 at the moment lol.
                          I'm still doing them against the wall.
                          I set a timer of 30 seconds for each set, and try to hold the handstand for the entire time. Haven't gotten to the shoulder tap progression yet!

                          Comment


                            Originally posted by Beat_Samurai View Post

                            I'm still doing them against the wall.
                            I set a timer of 30 seconds for each set, and try to hold the handstand for the entire time. Haven't gotten to the shoulder tap progression yet!
                            Same here on the wall, just trying to work on my lateral strength before starting on the vertical propulsion

                            Comment


                              Yeah BlackButler , it's actually been a bit of struggle on my side, since my shoulders are pretty much one of my weakest areas

                              06-02-2019
                              30 Days of HIIT
                              - Day 22 - level III
                              Jump Rope x2 minutes
                              Chest to bar pull-ups x 10

                              Later:
                              2.5k run

                              One of those days...my alarm didn't go off, and I woke up in a blur, so only managed to squeeze in a quick little session.

                              Comment


                                07-02-2019
                                Warm up
                                - Beam pull-ups x10
                                - Dips x20
                                - push-ups x30
                                - Double unders x40

                                - Deadlift 5x5

                                30 Days of HIIT
                                - Day 23 - level III
                                Wide grip Chin-ups x20

                                ...another morning of interruptions...
                                Oh well, you win some you lose some, just keep moving forward

                                Comment

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