Today I did a version of J-Rock alternating pushng & Pulling movements for 5 sets of each.
Pushing- go through from one movement to the next without stopping
12" Block HSPU 4
Wall HSPU 3
1 band assis HSPU 3
2 band assis HSPU 4
feet raised on 12" box Down dog pushup 6
I got the same total 20 reps on all 5 sets which I was pleased with
Pulling- same format as above with only enough rest to get to your next exercise.
1 Band assisted for all the following
Around the worlds pull ups x 4 L & R
S 2 S pull ups x 5
Head banger x 3 (very badly)
Pull ups x 4
Swap to neutral grip chins x 4
Again I got 20 reps which was my target on all 5 sets. I had expected the numbers to drop each set so I was pleasantly surprised.
Core- band assisted standing power wheel rollouts for 3 sets (each set was 3 sets in one descending set style).
1 band- 8 reps>> 2 bands 8 reps>>> 3 bands 8 reps
Front warrior & back domes to finish
Wednesday August 24th
Today I just sprinted with the sled forward 40m with 60kg on then run backwards with it to the start.
I did this 15 times. Nothing flash as I slept badly and just wanted to ge the blood moving.
Thursday August 25th
Today I flew home from work. Being in a plane for 4 hours never leaves me enthused to train.
Today i just messed around with some workout formats I am looking to use in next months gym classes.
I also messed around with some gymnastic type movements which is always fun (clip below of one of the many things I was playing around with.....I did eventually get this one right into a full handstand hold.)
Friday August 26th
Today was upper body strength day and i have been playing around with a few formats.
This is one I do like which I will be repeating again
7 Mins at each push / pull pairing getting as many reps as possible.
12" Block HSPU / 1 leg assisted Muscle ups -20 reps of each ( Alternated reps of 2 for each)
10kg vest L-Seat neutral chins - 21 reps / 10kg Floor HSPU- 18 reps (Alt reps of 2 again but was tired from the first couplet)
Yellow C-Band resisted dips / 24'box feet up jgxt rows- 56 reps of both
After the 21 minutes of upper body I did the following jump workout
Green bands on Power jumper- 3/2/1 --- 2 sets of 5 reps jumping to the gym roof
Once I got down to bodyweight I did 10 reps alternate leg jumps to the basket ball rim. I am regularly touching the base of my fingers on the single leg jumps now and also able to grab the rim with both hands on the double leg jumps.......slowly getting there.
I progressed from the red bands to the green bands today for the vertical jumps which makes a massive difference. (red 60lb each band, green 80lb each band) Felt strong on my jumps today.
Warmed up with Yoga then did 2 x 25m Powerwheel walks with 25 push ups (5m + 5 PU x 5)
After the warm up
A) JGXT chin ups 5 reps>> Feet up JGXT rows 5 reps>> 90 JGXT rows 10>>60 Deg rows 10
B) Push up drill- 5 reps at each- Plyo PU>> Planche PU>> Typewriter PU>> Close grip PU>> Divebomber PU >>Hindu PU >> Tiger PU....Nasty
Alternated these for 5 sets of each, this was a great combination i will be doing this one again for sure.
Band Resisted pistols 4 sets of 5 reps L & R
Nice quick effective workout
Sunday August 21st
Off day- did Eischens Yoga beginners sequence twice through
Monday August 22nd
4 x 40m sled drags for warmup
3/2/1/0 red bands jumps on the power jumper to a 9 1/2ft ceiling- 2 sets of 5 reps at each band. Finished with Bodyweight alternating jumps to the basketball rim on both L & R legs for about a dozen or so jumps on each leg.
Finished with my version of J- rock for the lower body with 1 red band on the power jumper.
7 reps at each movement moveing form one to the other without rest
Pistol to 6" step
Bulgarian split squat jump
Pistol to 14" step
Bulgarian split squat
I did this three times through on both L & R legs. Nasty with the bands on.
Today the MBG were asked to showcase what we do at the Darwin Festival Fun Run- An event where various fitness events were performed whilst organinser and main event Tristan Meecham ran a marathon on a treadmill.
The night was a huge success and id like to thank all of our members who all pitched in and helped out.
Here is a clip of the boys belting out doubles with the heavy skipping rope, nice job guys.
My training was a mixed bag today. Had planned on doing the 10 x 10 clean & PP drill for time with the 24kg bells however I decided I wanted it done more quickly and eneded up doing
2 x 25 reps
2 x 30 reps
I didnt end up timing it as I wont be doing this again ha.
This wrecked me. I did a clip of the last set of 30 reps however I had the camera slightly off centre and only got half of me in so I wont post it. I was too wrecked to do another set and film it properly so I will endeavor to do another one off max set next week.
I did however finish with a push up drill- clip below- Its not exactly great form however I was pretty well shot by this stage.
Training this week has been a bit second rate due to this cold hanging around and I am still croaking like an old door.
The MBG Australia push is certainly moving in the right direction. We have loads of people interested in next years April course, we hope to have the finer points squared away in the coming months, there are also lots of exciting things going on behind the scenes. Will keep you posted on the blog.
Darwin Festival Fun Run Friday the 19th of August 7.30-8.30pm Smith St Mall.
We have the gym participating in the darwin Festival fitness expo tomorrow night 7.30-8.30pm. The Monkey Barg Gym will be showcasing a little of what we do. Rick, Jamie and Daz will be going for 1000 double unders with the heavy skipping rope in 10 minutes, the crew will also go for 1000m on the power wheel between them in 10 minutes and then we will do a deck of cards workout. The whole time organiser Tristan Meecham from Melbourne will be running a marathon on a treadmill along with a whole host of other fitness events......shouldbe be an awesome event.
Training
Monday
Did nothing too serious today just an hour of gymnastic technique - handstand work, fornt & back lever progrssions and some short sprints.
Read an interesting article on chin ups today by Chad Waterbury. Its nothing new but to hear again the rationale behind overusing pullups & chin ups and the associated shoulder & elbow pain made me rethink the reasons for my issues. Sure enough after only doing ring and JGXT pullups and rowing work this week my shoulder and elbow pain is much relieved. Its stuff I already know but in my quest to get a bar muscle up I lost sight of a few important things.
Today I did a 10-1 rep workout (not sticking to my program at all I know!!) Alternated A & B.
A) Bodyweight Push press (Kicking headstand to handstand push up on blocks- bringing knees to elbow at the bottom of each rep)
B) JGXT Muscle up- Got the straps vertical whilst doing this...much much harder!
I then did some power jumper jump work
3/2/1/bw- Used the Red bands on the power jumper and did 2 sets of 5reps with each band (3 bands then 2 bands then 1 then bw) resting 30-40 seconds bewteen each set.
Finsihed up with a dozen sets of handstand walking- stop & go style.I walked 2 or 3 steps then tried to hold a handstand again then walk again. Usually got 2 or 3 cycles of stop and go each set.
Wednesday 17th of Aug
I started with the usually dynamic style warm up then messed around on the gymnsatic rings for about half an hour.
Today I did a circuit starting a a new set on the 3 minute mark. I was aiming at 10 sets but got to 7 and was fried, I am still not feeling 100% yet.
5 Handstand push ups
10 JGXT Muscle ups
80m sprinting with a 60kg sled
80 turns with the extra heavy rope.
I was getting these done in 2mins 15 getting 45 secs rest and then going again. I needed every second of the recovery.
When I got home I did a second little workout
30 hindu squats with 2 red bands ont he power jumper
20 90 deg ring rows
20 bodyweight dips
I did 4 rounds, only took 10 minutes but made me feel better for not getting my aim of 10 rounds in the circuit earlier to day.
Thursday 18th of Aug
Simple one today. I had planned on doing 10 x10 reps (100 reps) of the clean & pp. My best time to date with the 2 x 24kg kb is 9.30.
Today I decided to do 6 sets of 15 reps and one set of 10 reps. Man this was tough but I got the 100 reps in 8.45. First 4 sets were cool but then bonked quickly.
I decided to finish with a version of J-Rock lower body. Today instead of increasing the resistance with a 10kg vest I decided to do it with the power jumnper bands. I did 2 rounds the first round of left and right was 8 reps of all 5 exercises in the video below the second set was 5 reps. I Love this version and will for sure will be doing this one again.
I decided to do a quick version of the J- Rock lower body on the clip below so you get the idea. Check out the leg bobble as I walk towards the camera haha, legs were shot after the Clean & PP drill and previous J- Rock set
Felt much better today. Finished with 3 x 30 seconds of back domes and 3 x 10shoulder wall slides
Still had the flu fairly bad so I decided to go down to the esplanade stairs and do some walks which ended up being sprints....Knucklehead!!
Got through 7 times before I started coughing up a lung.
Monday
180 rep challenge 45/45 upper body. I did this with young Lewis who is back home in Oz on midyear break form his Basketball scholarship in the US. This kids knows how to train hard too which is awesome, keeps my motivation up too.
We added another two movements on the end - Powerwheel for 45 secs as far as possible (38m) and pullup hold chin at bar level as long as possible (15 secs). This was an awesome addition to finish the 180 challenge. Might have to make it a 250 challenge now :)
Tuesday
I did the pumped up version of "the Gauntlet" which we labelled "The Nightmare"
Last Sunday this is the workout that started my demise into the flu with the very average time of 21.30.
Today I completed it in 18.30. I think I can still cut another 60 secs off this when back to full health.
25 double unders after all the following
Box jumps 30" x 20
HSPU x 20
Kips x 20
Double cleans x 20 ( 2 x 28 kg kb)
Double Push press ( 2 x 28 kg kb)
JGXT Rows (feet on 18 " box) x 20
Pistols 20 L & R ( to a 10' mat)
100m on power wheel
I really like this workout. It did however bring my cough back on. Barking like an old dog again now.
Wednesday
I was coughing badly all day so I decided to take the "day" off......unitl the evening haha when I decided do a small part of the evening workout with the class as I was curious as too what time I could achieve for the following . 75 reps Push press with 2 x 28kg kb (timed). I got it done in 3 mins and 20 secs which was not too bad considering.
Thursday
I did the MBG mosquito workout (Darwin version) with the class tonight. This was a tough one. I struggled a bit tonight.
20 alternating bent rows L & R 2x 28kg kb (40 reps total each set) 75 doubles (heavy rope) 16 burpees lat Jumps ( over the big punching bag) 6 x through I teamed up with Matt White tonight and we got it done in 29 mins (limit for the class was 30 mins so we cut it fine). We were the only ones that finished the workout at power level, nasty.
Friday
Today I just joined in with the freestyle Friday class. We just messed around trying new things and practising all our gymnastic techniques. I am Getting closer to a one armed cartwheel (big thing for me at the moment)
We finished off the workout with some bunji sprints trying to outdo each other. Good fun to finish the week of training. Here is clip of Matt Flanegan getting catepulted backwards superman style :)
I Have been away visiting family then upon my return I caught a bout of the Flu. Hence the lack of posting.
Here was the weeks training from last Thursday the 28th of July.
Thursday 28th July
Before flying out from work to Perth for a family members birthday I decided to do the following.
60kg sled sprints 40m forward then dragged it backwards to the start (man talk about burning legs- it was done on brushed concrete which created a freaky amount of friction)
15 Divebomber push ups
15 kips
Did this 8 times thru with minimal rest. Short sweet and effective.
Friday 29th of July
Ran 500m downhill to a park near my sisters place- awesome set up with fitness stations everywhere which allowed for a whole range of stuff to do (albeit not what is was designed to do:)
HSPU 6
Chins to upper chest 6
100m sprint
Did this 10 times then messed around doing all sorts of bodyweight stuff on the swing sets and fitness bars- love being outside when the weather is nice, makes for an awesome feel to your training.
Sprinted the 500m uphill home, which messed me up then did some yoga to cool down.
Saturday 30th of July
I Ran down the park again and did a version of J-Rock
Pushing- HSPU 10>> Wall press >> plyo push ups 6>> side to side push ups 6 L & R>> Dips 10 >> divebombers 6
Pulling- pullups 5 >> side to side Pull ups 3 L & R>> Chin ups 3>> feet up rows 8 >> feet down rows 10.
Did this twice thru alternating the two. Then just did 5 sets 5 reps of pistols L & R and ran home.
Not super difficult but again felt awesome to be outside.
Sunday31st of July
I flew in form Perth (4 hours) then an hour later hooked up with Paulie R to do a pumped up version of the MBG gauntlet- this was the start of my demise this week as I overdid things a little and cooked myself in this workout after jumping straight out of a long flight.
Gauntlet-- renamed the nightmare.
24" Box jumps (only counted if they were rebound) x 20
HSPU x 20
Kips x 20
Double cleans 2 x 28kg kb x 20
Push press 2 x 28 kg kb x 20
Feet up JGXT rows x 20
Pistols 20 L & R (To an 8" mat)
100m on power wheel
Each movement had 25 double unders wedge between, We both got it done in 21.30. I think PR could have done it a minute sooner however he hung back to push me thru the powerwheel as i was shot by then (thanks mate)
Had planned on doing yoga to warm down however I lay on the floor and gazed at the ceiling for about half an hour hehe.
Monday 1st of August
Off- Darwin Cup Race day
Tuesday 2nd of August
180 Upper body challenge- previous best 190 reps
45 work/45 rest for the following
HSPU -17
Kips 29
Dips 32
Pull ups 8
Push ups 45
chin ups 10
Parallette dips 36
JGXT muscle ups 14
Happy with the result, still getting no love with the chin ups and pullups, thinking seriously about cutting my legs off to lighten the load off!!
Wed / Thurs / Frid-
Leg up with the Flu- not happy about it either, hate not training.
Saturday 6th of August
Probably should not have trained today as was feeling a little underdone still but could not keep away. See how I pull up tomorrow.
Originally Decided not to make it too hectic however as I warmed up I didnt feel too bad and worked up to a reasonable pace- Yep I never listen to my own advice (the little voice said train smart today...... whatever!!!)
Messed around with 1 legged box assisted Muscle ups and handstand walking turns for 20 mins then did the following.
7 Mins alternating the following
A) HSPU on 12" blocks (Hands touching shoulders at the bottom) 3 reps
B) Pullups to upper chest 4 reps
Got 7 rounds of each in 7 mins
Did the same for the following
A) HSPU head to floor with 10kg vest- 3 reps
B) Neutral grip chins with 10kg vest- 4 reps
got 7 sets in 7 mins also.
A) Dips with 10kg vest- 10 reps
B) JGXT 90 degree rows
got 7 sets of each in 7 mins (70 reps of each)
Still felt ok so i just messed around with some lower body and made up the following complex for 2 sets to finish.
Bulgarian split squat racked 28kg kbs 8 reps>>> Bulg split sq suitcase style 8 reps>>>pistols to failure (onto 8 inch mats). 6 on first set and 4 or 5 reps on the second round.
