Bring The Noise

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    23-11-2019

    Parkrun (5k)
    - 38:07

    Muscle-up practice
    - Banded muscle-ups x 8
    - chest to bar pull-ups 3 sets x5
    - explosive knee raises 3 sets x3

    ~ felt like a zombie for most of the day. Guess you can't expect more than that, if you only slept for 3 hours.

    ----

    25-11-2019
    Jump Rope x2 minutes

    30 burpees in one go

    Action Hero challenge
    - Day 7

    Full Circuit
    - Day 20

    Meditation x3 minutes

    Explosive pull-ups x12

    ~ Monday morning

    Comment


      26-11-2019
      Jump Rope x2 minutes

      - Alternating Pistol squats 1 set x 14, 1 set x16
      - Split squats 1 set x14 per leg, 1 set x16 per leg
      - Single leg bridges 1 set x14 per leg, 1 set x16 per leg
      - Deep squats 2 sets x20
      - Broad jumps 2 sets x6

      30 burpees in one go

      Action Hero challenge
      - Day 8

      Chin-ups x20

      ~ you can't spell Legendary, without leg day in it!


      .ouch.

      Comment


        26-11-2019 - Later:
        - Banded muscle-ups 3 sets x2
        - Back squat 5 sets x5 @65kg
        - Bench press 5 sets x5 @50kg
        - Barbell rows 5 sets x5 @45kg
        - Hang Power Cleans 3 sets x5 @48.5kg



        -----


        27-11-2019
        Jump Rope x2 minutes

        Full Circuit
        - Day 21

        Action Hero challenge
        - Day 9

        Pull-ups x20

        Comment


          27-11-2019 Later:
          3 minute warm up
          - Squats x10
          - Good mornings x10
          - Pass throughs x10
          - Toe taps x10

          3 rounds
          - Suitcase lunges x16 @20kg dumbbell
          - Burpees x15
          - Hanging shoulder taps x16
          - Tire flips x5

          ------

          28-11-2019
          Jump Rope x2 minutes



          Full Cowling
          3 sets:
          - Diamond push-ups x10
          - Inverted rows x10
          - Pseudo push-ups x10
          - Chin-ups x10
          - Parallel Dips x10
          - Pull-ups x10

          Action Hero challenge
          - Day 10


          ~ feeling a little beat up...

          Comment


            28-11-2019 - Later:
            - Banded muscle ups 3 sets x2
            - Back squat 5 sets x5 @68.5kg
            - Overhead press 5 sets x5 @35kg
            - Deadlift 1 set x5 @70kg
            - Power Cleans 1 set x5 @45kg

            ~ the heat of the day, made this a rather taxing session

            ------

            29-11-2019
            Jump Rope x2 minutes

            Full Circuit
            - Day 22

            Action Hero challenge
            - Day 11

            Explosive pull-ups x12

            ~ DOMS party in full swing!
            OCR set for tomorrow. Saw the weather report showing that it's gonna be a quite hot tomorrow. Peaking at 35C

            Comment


              30-11-2019
              Dust 4 Glory Pro

              10km Obstacle Course
              - Spartan wall
              - Tire wall
              - Cargo net bridge
              - Diagonal wall
              - Lateral wall climb
              - Rope climb
              - Dirt bucket carry
              - Tire lift
              - Log carry
              - :Lateral peg board
              - Swinging poles
              - Balance beams
              - Hanging pipes - Rings - Tarzan ropes - Chain ladder crossing
              - Ice bath
              - Mud trench
              - Water jump
              - Cage crawl
              - Leopard crawl
              - Floating barrels
              - Floating pallet run


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              First Obstacle course, in the bag.
              Not gonna lie. It wasn't easy.
              The trail was pretty hard, due to the semi desert environment of the Klein Karoo. Lots and lots rocky hills to traverse to get to the obstacles. Fortunately it wasn't as hot as the initial weather report stated.
              I sustained some initial rope burns, on my exposed fingers, by going down too quickly with the rope climb obstacle, which resulted in torn up fingers later, with the tire lift,
              Which got even worse later, with the tarzan ropes part, of the Hanging pipes -> Rings -> Tarzan ropes -> chain ladder crossing . I lost my grip, with the Tarzan ropes, which tore up my fingers some more,
              so it was flailing skin everywhere! Plus some tree bark ended up, under my finger nails!
              All in all it was a real fun event, and can't wait to do another! Just have to focus on training one's upper body even more, especially with regards to grip strength.



              02-12-2019
              Jump Rope x2 minutes

              Stretching

              ~ Still recovering from the weekend.
              So just took it nice and easy today,
              My right shoulder is a little achy, hands are still sore, and sinuses are pestering me, but will get back to the grind real soon.

              Comment


                Yeah, for the obstacle course

                Comment


                  Thanks HellYeah .
                  if you ever get a chance to do an OCR, I highly recommend it!

                  Comment


                    Big fun!

                    Comment


                      Originally posted by photon View Post
                      Big fun!
                      without a doubt, photon !

                      Comment


                        03-12-2019

                        Jump Rope x2 minutes
                        Advent Calendar
                        - Day 1
                        - Day 2
                        - Day 3

                        Action Hero challenge
                        - Day 12
                        - Day 13

                        ~ my right shoulder is still not feeling to great. Hope that passes soon.
                        I also woke with my voice just being a rumble. Histamines in the air wreaking havoc with my sinuses

                        Comment


                          Dude! You are ripped! Looking great!

                          Comment


                            Originally posted by BlackButler View Post
                            Dude! You are ripped! Looking great!
                            Haha, thanks BlackButler !

                            I wouldn't know much about that, but suppose cycling carbs, lots protein and lifting weights do help quite a bit

                            I can now understand, your love for OCRs as well

                            Comment


                              Originally posted by Beat_Samurai View Post

                              Haha, thanks BlackButler !

                              I wouldn't know much about that, but suppose cycling carbs, lots protein and lifting weights do help quite a bit

                              I can now understand, your love for OCRs as well
                              I know right!? Its such great fun and an awesome feeling finishing something so brutal!

                              Comment


                                For sure, BlackButler !
                                and then a day or so afterwards, you're left wondering when the next one is.

                                I've been looking online for more, since OCRs are still fairly new in our region.
                                Seems like there is another one later in December. So I'm hoping to enter that.

                                Comment

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