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    haha, true story, if there ever was one, Cabriel

    10-11-2019
    Jump Rope x2 minutes
    Hook kicks challenge
    = 31

    High crunches 2 sets x20
    - Alternating Pistol squats x10
    Butterfly sit-ups 2 sets x20
    - Alternating Pistol squats x10
    Leg raises 2 sets x20
    - Alternating Pistol squats x10

    50 burpees challenge
    - Day 27

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    11-11-2019

    Jump Rope x2 minutes

    50 burpees challenge
    -Day 28


    Five minutes plank

    Pull-ups x20

    ~ was low on time, today, so had to opt for a quick one.
    Burpees challenge had me all huffy-&-puffy


    Comment


      12-11-2019

      Jump Rope x2 minutes

      - Pistol squats (non alternating) 2 sets x5 per leg
      - Split squats 2 sets x12 per leg
      - Jumping lunges 2 sets x16
      - Deep squats 2 sets x20
      - Jump squats 2 sets x10
      - Calf raises 2 sets x20

      50 burpees challenge
      - Day 29

      Chin-ups x20

      ~ get it done

      Comment


        12-11-2019 - Later:
        - Back squat 5 sets x5 @53.5kg
        - Bench press 5 sets x5 @43.5kg
        - Barbell rows 5 sets x5 @38.5kg
        - Hang Power Cleans 3 sets x5 @43.5kg


        -----

        13-11-2019
        Jump Rope x2 minutes

        50 burpees challenge
        - Day 30

        Full Circuit
        - Day 18

        Meditation x4 minutes

        Explosive pull-ups x12

        ~ surprisingly, doing 50 burpees in one go, didn't feel as soul destroying as I initially thought it would.
        Having said that, I did establish a measured pace, that I pretty much maintained throughout the entire set, so reckon that helped, instead of blowing myself up at 20

        Comment


          Well done on the challenge brother!

          Comment


            Burpee Challenge

            Comment


              Congrats, well done !

              Comment


                Thanks HellYeah , BlackButler , Sarasta

                13-11-2019 - Later:
                3 minute warm up
                - Lunges x10
                - Push-ups x10
                - Good mornings x10
                - Pass throughs x10

                EMOM 15 minutes
                - min 1: Snatch grip deadlift x5 @50Kg into burpees x5 (repeat)
                - min 2: Bear crawl
                - min 3: Farmer's carry
                - min 4 pull-ups x15
                - min 5: Jump rope



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                14-11-2019

                Jump Rope x2 minutes

                - Inverted rows 3 sets x12
                - Push-ups 3 sets x15
                - Chin-ups 3 sets x10
                - Parallel Dips 3 sets x8
                - Leg raises 3 sets x20
                - Dead Hang 3 sets x30 seconds

                30 burpees in one go ~ figured I'd keep doing burpees daily

                Action Hero challenge
                - Day 1

                Meditation x4 minutes

                Comment


                  14-11-2019 - Later:

                  - Back Squat 5 sets x5 @55kg
                  - Overhead Press 5 sets x5 @28.5kg
                  - Deadlift 1 sets x5 @60kg
                  - Power Clean 3 sets x5 @43.5kg



                  ------

                  15-11-2019
                  Jump Rope x2 minutes

                  Full Circuit
                  - Day 17

                  Burpees in one go x30

                  Action Hero challenge
                  - Day 2

                  Explosive pull-ups x12

                  ~ my gas tank was a little on the low side this morning

                  Comment


                    50 burpees challenge
                    - Day 30

                    Click image for larger version

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                    Comment


                      thanks Cabriel

                      16-11-2019​​​​​​​

                      5K Parkrun
                      - 33:44

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                      18-11-2019

                      30 seconds each
                      - Jump Rope
                      - Punches
                      - Jump Rope
                      - Push-ups
                      - Rest x20 seconds
                      - Jump Rope
                      - Side kicks
                      - Jump Rope
                      - Alternating One leg squats
                      - Rest x20 seconds
                      - Jump Rope
                      - Hooks
                      - Jump Rope
                      - Pseudo push-ups
                      - Rest x20 seconds
                      - Jump Rope
                      - Turning kicks
                      - Jump Rope
                      - Alternating Pistol squats

                      ~ a weekend of very little sleep, hope I can recover from it, within the next few days

                      Comment


                        18-11-2019 - Later:

                        3 minute warm up
                        - push-ups x10
                        - squats x10
                        - double unders x20
                        - pass throughs x10

                        3 rounds:
                        - Burpees x15
                        - Tyre flips x10
                        - Pull-ups x15

                        ~ wasn't really in the mood, for this session, but that's exactly the time one just has to push through it, and do the work.
                        Felt better afterwards.


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                        19-11-2019

                        Jump Rope x2 minutes

                        - Alternating shotgun squats 2 sets x4
                        - Alternating Pistol squats 2 sets x10
                        - Split squats 2 sets x20 per leg
                        - Deep squats 2 sets x25
                        - Squats 2 sets x25
                        - Wall sit 2 sets x40 seconds

                        30 burpees in one go

                        Action Hero challenge
                        - Day 3

                        Meditation x3 minutes

                        Chin-ups x20

                        ~ leg pump.

                        Comment


                          19-11-2019 - Later:
                          - Back squat 5 sets x5 @58.3kg
                          - Bench Press 5 sets x5 @45kg
                          - Barbell Rows 5 sets x5 @43.5kg
                          - Hang Power Cleans 3 sets x5 @45kg

                          -----

                          20-11-2019

                          Enduro Jump Rope
                          2 rounds :
                          - Jump Rope x 1 minute
                          - rest x20 seconds
                          - Jump Rope x 90 seconds
                          - rest x20 seconds
                          - Jump Rope x 2 minutes
                          - rest x 20 seconds
                          - Jump Rope (sprint/double unders) x 30 seconds
                          - Rest x 30 seconds

                          Full Circuit
                          - Day 18

                          30 burpees in one go

                          Action Hero challenge
                          - Day 4

                          Explosive pull-ups x12

                          ~ yep, feeling quite beat up today.
                          The enduro rope was alright, until the 2nd round, where I started to puff a bit and my right calf was acting up a little.
                          But it was when I got into full circuit that I realized just how knackered my legs were.
                          Yesterday's work no doubt.

                          Tired.

                          Comment


                            21-11-2019
                            Jump Rope x2 minutes

                            - Pull-ups 3 sets x10
                            - Inverted rows 2 sets x20
                            - Parallel Dips 3 sets x10
                            - Diamond push-ups 2 sets x20




                            Action Hero challenge
                            - Day 5

                            30 burpees in one go

                            ~ let's go

                            Comment


                              You're 30 daily burpees are impressive. And so is the rest of your training.
                              You're killing it

                              Comment


                                thanks Sarasta ,
                                I still hate burpees though.
                                But we do it anyway!! Guess there's a bit of a masochist streak too

                                21-11-2019 - Later:
                                - Muscle-up Practice ~ figured I'd get back to working on these. Was surprised to find that I can actually do banded bar muscle-ups!(video)
                                - Back squat 5 sets x5 @63.5kg
                                - Overhead press 5 sets x5 @33.5kg
                                - Deadlift 1 set x5 @65kg
                                - Power Cleans 3 sets x5 @45kg


                                -----

                                22-11-2019

                                Jump Rope x2 minutes

                                Full Circuit
                                - Day 19
                                30 burpees in one go

                                Action Hero challenge
                                - Day 6

                                Pull-ups x20

                                ~ a much needed change of pace

                                Comment

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