Today I had a bit of a mess around with an old favourite workout of mine- the Gauntlet. I made it an all bodyweight version, I will list the movements that are normally performed in brackets.
Handstand push press x 20--10+5+5 (normally kb push press-50%bw) Double unders 50 33" box jumps x 20 (normal doule cleans 50%bw) Double unders x 50 Feet up JGXT Rows x 20 Doubles unders x 50 Pistols (to 6" step) x 20 L & R Double unders x 50 PW 5O+50 pushup (10m + 10 pushups x 5) Normally 100m on PW
Got this done in 17mins 30 which was ok.
Finished by messing around with some assisted Muscle ups- still not getting any love here!!!
Yoga warm down and Hot / cold showers
Monday 25th of July
Was technically a day off so I was messing around with some ideas for some new challenges. I came up with a couple of good ones for triceps and Rows on the JGXT.
Triceps death A) Full dips B) Lower bar tricep ext or Downdog extensions (into a down dog then drop elbows straight to the floor & tricep press back up) C) daimond grip push ups D) parallette dips Aim for 100 reps into total - only rest 10-15 secs bewtween each exercise Row Your Boat
A) Feet on box rows (18") B) Side to side rows (stay at top L & R=1) C) JGXT muscle ups D) 90 deg rows Again aim at 100 reps (although I didnt come close :)- rest 30 secs between each one
Tuesday 26th of July
Today I did two mini workouts which I much prefer when I have the energy and the time.
6am I did alternated the following for the reps listed
A) HSPU on two 10" besser blocks- 3,3,3,3,3,3,3 B) V- grip chins 3,3,3,3,3,3 at top I did a spin backwards and touched my hips to the handle
PM 10-1 /1-10 descend Ascend workout (one goes up in reps one goes down)- Alt A & B
A) 1 green band Power jumper jumps to 33" box --Reps of 10>>>1 B) 100kg deadlift /squat- held onto one farmers walk handle and stood on 2 x 10" blocks- -Reps of 1>>>10
I finshed with some sled sprints 35m with 80kg loaded on and walked backwards with it back to the start rested 30 seconds and completed this 4 x. (Man I forgot how hard sled work is)
Finished messing around with some Assisted MU again.
Wednesday 27th of July
Today I had a crack at the 180 upper body boomerang challenge again. I felt like rubbish all day then got a bee in my bonnet about about a certain matter and took it out on this workout. My previous best had been 180 on the nose. So today my total went up by 15 reps- stoked, super pleased.!!!
Started the workout with some mobility work and then proceeded to do some handstand walking as I need to start getting my distance up it has stalled around the 25m mark and I have not done a great deal of late.
4 sets of 15m
Today I decided also to do the 20/15/10/5 workout Clean & push press alternated with Kip ups.
This drill was meant to be done with Muscle ups but I did these yesterday and when warming up for them my elbows started playing up on me.......damn!! I am falling to bits these days!!! So kips filled the gap.
2 x 28 kb clean & press kip ups Completed in 7mins 30 secs. I was happy with this, it was not so much the fatigue that got me but my grip was shot after the first set of 20 reps of each. I struggled to hold after this and had to break down each set down a little with a grip rest for a few seconds in between.
Had intended to do 10 minutes of hindu push ups and JGXT muscle ups for as many reps as possible however I still could not hold the handles with any great force.
Hot/cold shower
Protein smoothie
Done.
Check this out. MBG Darwin instructor Daz Presley up to his usual antics.
Today was to be lower body strength day however I was not quite up the B2 180 rep challenge today as i had taken all the classes and was shot.
I decided instead to do a version of J-Rock for the lower body. All that was required was a vest and some steps. I totalled reps on each leg seperately for 3 sets a piece.
J-Rock works by starting with a difficult bodyweight exercise and moving down to progressively easier ones as you fatique getting as many reps as possible at each regression until you can do no more reps with the aim to total more reps each time you try.
Movements were
Pistols to 6" step
Pitols to 12" step
Stepdowns form a 24" step
Bulgarian split squat jumps
Bulgarian split squats
Russian lunge
On the first exercise of each of the three sets completed on both L & R legs I completed as many reps as possible without stopping and then aimed to get the same amount of reps on all sets of the remaining exercises. This worked well as I had a number to aim at each exercise, whereas normally I would do as many reps as possible on each exercise and then move to the next exercises regardless of the number of reps achieved.
I completed 8 reps on each exercise for the first set L & R, then 10 reps on the second round.
Third set I threw on the weighted 10kg vest and completed 6 reps on each exercise.
Awesome lower body workout.
Did heaps of yoga in the classes today, one after the workout which I needed.
TUESDAY 19th of July
Today I took off serious training as i was way too sore and feeling flat again. Just messed around with some handstands for half hour.
WEDNESDAY 20th of July
Today was power day but i decided to try something different as i needed to mess around with an explosive style workout needed for the class tomorrow. The programmed sprints for the class have been a little too intense in the past few weeks and we have been gaining a few injuries.
This workout below was a good replacement. I completed it with Diving Daz and young Lewis who is a local lad back on holidays from playing college basketball over in Texas. This dude is only 20 years old and is an awesome athlete, loads of raw athletic talent.
workout was 45 secs of flat out work followed by 60 seconds of rest.
Then we had 3 minutes rest and then did it again for 25 secs work with 35 secs rest.
The aim was to get as many reps as possible in the first set then aim at 50% of this total in the second set. Very tough.
Full Burpees with a jump to a 9ft 5" roof - reps only counted if touch roof on jump - 21 / 11
JGXT Hamstring curls - 38 / 19
Power jumper jumps to ceiling ( 2 red bands) 17 / 11 (1 red band rebound style jumps)
Alternating bent kb rows 2 x 20kg 52 L & R / 30 L & R
Deadlifts 2 x 36kg kb 29 / 19
Push ups 52 / 35
Power weheel crawling 43m / 26m (metres equated to reps)
Total 250 reps / 151
Awesome workout happy with how this finished up. We pushed each other the whole way unitl the last second of every exercise.
THURSDAY 21st of July
Today I flew back to work- 6 hours in a plane which invariably gives me a headache, today was no different which shits me to tears-- I detest being crammed in a plane for so long and then to top if off get a headache for the rest of the day just so I didnt forget how bad it was.
No training today- spewn.
FRIDAY 22nd of July
Back on track today.
Did some bands bodyweight and bars today -- 3Bs.
Banded seated box jumps ( 2 green power jumper bands)- video below
Bodyweight push press- Handstand style push press on blocks- video below.
Assisted muscle up- with 30 kg of weight assistance
I completed reps of 10 of each down to 1 as fast a possible. I got this done in 23 minutes which was cool.
I changed this workout from 20>> to 2 over to 10>>1 which made for more of a power feel which i prefer
I also added in some anke weights ( 3kg on both legs) on the handstand push presses after the 7th rep set. Awesome progression
Got back into the hot/cold contrast showers after training today which I miss as I truely believe these make a difference.
DIET
My diet has been pretty consistent all week
meal 1- I soak oats with almond flakes/walnuts/pumpkin seeds and dates overnight and pour rice mik over it in the morning with a little bit of honey- its awesome.
Meal 5 - post workout protein smoothie, same as meal 3
Meal 6 - Dinner- Massive bowl filled with green leaf mix (spinach, kale, rocket), onion, dates, 4 bean mix, veggie pattie, peanut flavored tofu, red & green cpasicum, snow peas, pine nuts, tomatoes. Topped with roast garlic dressing. This is without a doubt my favourite meal of the day, I really look forward to this.
I drink loads of water and of recent times green tea. I do not drink any carbonated drinks and have not for some time now.
I still have a few beers over the week, its my one failing, its very tough not to have one when living in the tropics. I do not tend to indulge when I am away at work as its much cooler down here and I do not miss it.
Thursday & Friday 14 & 15th (of July) I took off training as I was feeling really flat and I do not want to complete any of the workouts on this plan until I give them a red hot crack.
SATURDAY 16 July
I still felt flat today so I just did some technique work on my Muscle ups, planches and back levers.
Messed around with these for a good hour and a half, nothing serious but felt like some of the movements clicked for me today especially my back lever on the rings, there is certainly something to be said be taking things slowly without rushing through them in a workout.
SUNDAY 17th of July
Today Was back to upper body strength day.
At long last week got the wall (Stahl) bars up- thanks a million to Rick and Daz. I messed around on these for 20 minutes before the heavy stuff- great fun.
I added an extra set to my max weights from last week. I worked up to my heavier sets with 5 sets of increasing weights.
Pullups 2 sets of 1 rep with 36kg added
Dips 2 sets of 2 reps with 64kg added
I then did the boomerang 180 rep challenge again and finally cracked the 180 mark whoohoo!!
HSPU -17
Kips- 27
Dips - 26
Pullups - 10
Push ups - 42
Chin ups - 10
Parallette dips- 33
JGXT MU- 15
Did this workout with Jamie this afternoon and he got 182 which was an awesome effort
Had today off as Saturday is a busy day at the gym on top of having a lot of work behind the scenes to do today. I took the afternoon Yoga class and completed a few of the poses that I personally needed whilst overseeing the class.
SUNDAY
This is the only day I really get to train without some sort of interuption as the gym is closed Sundays- the harder music goes on and we pumped up the session today.
Upper body strength
I worked up to a max effort double on dips and a max single on pullups over about 6 or 7 lead up sets.
Dips + 64kg for 2 reps
Pullups + 36kg for 1 rep
These were good clean full reps so next week I will either add a few extra kilos on top or do an extra set on these weights.
After the max effort work the boys all gave B1 45/45( Boomerang) a crack to get their numbers up.
My numbers went as follows
HSPU- 17 (Up 2)
Kips 27 (up 3)
Dips 27 (up 3)
Pullups 9 ( down 3)
Push ups 43 (up 1)
Chin ups 9 (down 3)
Parallette dips 34 (same)
JGXT MU 14 ( down 3)
Total- down by 1 (damn it- gotta work on my chin and pull up strength work big time)
EY beginners sequence to warm down.
MONDAY
Lower body endurance
Today I did a variation of the lower body endurance day as I needed to work on my jumping alittle more so I decided to leave the 180 Boomerang B2 out today and do the 2/1/0 Power Jumper drill followed by some skipping.
2/1/0 drill - 2 green bands >> 1 green band>> bodyweight
Completed 3 sets of 5 at each band level with approx 30-45 seconds recovery (enough to let Daz Prezley finish his set)
We did all 3 rounds of the 1 band rebound style as opposed to resetting each rep.
Bodyweight jumps were at the basketball rim off two feet approach jumps then off 1 Leg approach jumps L & R.
We then completed a U GO I GO style sprint skipping drill- 100 skips as fast as possible only resting long enough for your partner (Daz) to finish his set. We used the heavy ropes and completed 15 sets. This was tough as we were fighting to limit one anothers rest.
Finished today with some weighted backdomes which felt awesome once completed. These were not maximal efforts, we just worked up to 2 x 36kg KB and did 2 x 20-30 sec holds (example here in the video)
Also did some front warrior here to open the hips up some more.
TUESDAY
Full BodyPower
Today, as listed, was full body power day. I felt a little jaded today for unknown reasons as I have been sleeping well and training has been great so far this week. I didnt want to push things so I opted for a technique day today which ended up being awesome fun.
I trained with the boys (Jay Deeming, Rick Burton, Daz Prezley) and we ended up having a good little workout doing the following
Handstand walking ( I added the 10kg vest) 8 sets of 10-15 m -- Video below.
Assisted Muscle ups- I am still jumping to assist me getting over the bar. I use the wrestling mats (6 at present) underneath the bar to assist and each week I take one away with the view (hopefully) to working my way down to not requiring any assistance.
We also did some other technique drills today- concentric only chin ups, handstand turning, HS to frog stand, side to side chins etc, headstand to HS no wall
No reps were counted we just stopped when the movement broke down and then switched to an opposing movement (push /pull style).
WEDNESDAY
Full Body Power day
So today was the full body power day that yesterday was supposed to be.
Today we did one of the Silverback challenges which goes as follows
10 reps clean & PP with 2 x 36kg kb
45 dips
25 pullups
55 push ups
10 reps Clean & pp2 x 36kg kb
The time set for this is 7 mins which is rediculously difficult. My 2 previous attempts were 7mins 30 secs and 7.15 secs so I am closing in on it.
I though today however I would add a spin to this and add the 10kg vest which made things very tough.
I completed it in 9 mins 30 which I was very happy with as I expected my time to be much worse.
All the boys trained today again on this drill so it made for an awesome atmosphere pushing each other along. You cant beat it when everyone is geeked to train!
THURSDAY
I took today off and just did some Yoga work as yesterday stirred up an old foot injury (dropped a KB on my foot- something only other dills do, right!!!) It swelled up and was going to hamper my meta workout which was planned today. Probably needed the break anyway as its been a long week already.
Had today off so I did the EY warriors sequence which made me feel light and refreshed which was exactly what I was looking for.
SUNDAY
I had a crack at the 180 rep / boomerang (B1) upper body strength workout today- this is done 45 work 45 rest style for the following exercises. Reps I achieved are listed.
HSPU - 15
Kip ups- 24
Pullups- 12
Push ups 42
Chin ups- 12
Paralette dips 34
JJXT Muscle ups- 15
total 154 reps (still a way off 180 reps but slowly grinding the reps away)
I usually put my lack of rep numbers down to my bodyweight (110kg) until the following was presented to me!!
http://youtu.be/SxR242I-KEg
Damn that 300lb freak!!
Monday
Today was lower body endurance day so it was the 180 rep 45 work /45 rest Boomerang (B2) workout
I totalled 175 reps today so I am closing in on my 180 rep target.
36"box jumps- 18
40kg swings- 35
Lateral jumps over 24" box- 10 L & R
2x40kg Deadlifts- 25
1 leg step downs off a 24" box L & R (45 secs each no rest)
JJXT Hamstring curls- 34
50kg squat / deadlift between 2 x 12" boxes- 25 reps
Good total today, I was happy with the end result. Fought the mental demons of failure throughout the whole workout today.
Finished with 45 work 45 rest for the core
Hanging leg raises (feet to hands) - 17
Power wheel walks 55m (equates to 55 reps for final total)
Power wheel rollouts- chest to floor from knees- 17
4kg med ball throws to wall- 25 L& R (2 total)
Total- 115
This is an awesome core strength endurance workout, short, sweet and brutal
TUESDAY
I had today off as yesterday shattered me and my lower back pulled up a little lame. I did the Eischens yoga beginner sequence with all the classes today which relieved my back a heap.
WEDNESDAY
J- Rock workout today plus some gymnastics technique work with a local gymnastics teacher who has been taking our classes lately.
3 x 25 reps total combined reps alternating pushing & pulling (A & B)
A) Assisted muscle up>> side to side chinups>> L-seat chinps>> chins>>kips>>JJXTMU
B) Headstand to Handstand pushups>> wall press>> Pseudo planch PU>>Planch dips>>dips>>Tiger push ups
J-Rocks works by starting with the hardest movement chosen, completing as many reps as possible until you fail then without rest moving onto the next movement listed and doing as many as possible etc etc until the total reps completed reaches 25. If you complete 25 before you reach the final movements listed then they miss out, however by the 3rd set we were utilizing all exercises listed to get our 25 reps out.
I Love this workout, it is all bodyweight so it can be done anywhere there is a bar you can chin up on and some chairs to do your dip on
I finished by Messing around with some 1 arm handstand progressions and some lead ups to one armed cartwheels.
THURSDAY
Got talked into doing the 45/45 180 rep Boomerang workout today..... I dont know how as Tuesday wiped me!!!!My previous best to date had been 175 reps so I was keen to best this.
36' box jumps- 23 (up by 5)
40kg swings 33 ( down by 2)
24" Lateral box jumps- 10 L & R (same)
2 x 40kg deadlifts- 28 reps (up by 3)
1 Legged step downs 25 (12 L & 13 R)- down by 3
JJXTHSC- 32 (down by 2)
50kg squat /DL on 12"boxes- 27 (up by 3)
Total 178 reps- up by 3 reps from Monday, so close to the 180 reps now I can smell it. Happy with the end result, it is such a tough little workout that I will take very extra rep i can get.
Finshed with some power wheel sprints 5 x 20m in 9 seconds each set with 30 seconds rest between.
FRIDAY
Today was meant to be clean & pp with the 2 x 28kg KB's alternated with assisted MU on the chin up bar following a rep format of 20/15/10/5 completed as quickly as possible
After talking some ideas over with Monkey bar gym founder Jon Hinds I decided however to try an all bodyweight alternative which ended up looking like the following
Keeping the rep format the same- 20/15/10/5 we did the following exercises.
A) KB Cleans were substituted by 12" box to 24" box power jumper jumps. I used 2 green bands for this. The video below shows PJ doing the warm up on a lower box height however the movemet is the same.
B) Headstand to handstand pressup using a leg kick to simulate the push press.
We then did the following using the same 20/15/10/5 rep format
A) Assisted jumping muscle ups (with 10 mats- going to take 1 away each week)
B) Power wheel rollouts using 2 red bands on the lifeline pullup revolution
Awesome full bodyweight workout. Bodyweight+ Bands + Bars-- The 3B's
This was a programmed day off so I went through the Eischens Yoga warrior sequence holding each pose for a minute.
This is a workout in itself when done correctly.
Monday- 27th of June-
Power day
I was meant to do snatches today however when I started them and did not feel in the groove I swapped them for kb Cleans and for some reason these felt much better so I just went with it.
I used the on the minute format starting a new set every minute for 10 minutes for cleans then did the same for military speed presses 20 sets total.
Cleans 2 x 36kg KB- 4 reps dead stop each rep
Military speed presses 2 x 36kg KB- 3 reps. Was all pressing today, no legs.
Military presses felt strong. It must be all the handstand work i have been doing, I probably could have used the 40's and still kept the speed up of the movement up.
I then did 7 x25m power wheel walking- these were done as fast as possible with 30 seconds rest in between. I timed my first set and then had to match that time with each following set (I allowed one second leeway). I stopped once I missed the set time, i will try to increase the amount of sets each week
good workout
TUESDAY 28 th
Endurance
I did the crazy monkey today- it goes as follows
100 Hindu Push ups
100 JJXT Muscle ups
100 Frog jumps onto 24" box (hands touch the ground each rep)
100 Snatches 50 L & R 24 Kg KB
I got it done in 33mins 30 secs and it fried me. It actually impacted onWednesdays workout that i actually took it off.
WEDNESDAY 29th - OFF
THURSDAY 30 th of June
Speed day
I got home today and did some hills sprints with the boys- nothing too serious just working on technique
We got back in and decided to try something I had been mucking around with whilst away- seated Power Jump jumping.
This was done by putting on A power jumper with 3 green bands (close to 250lb of tension) sit on a 12" box then explode up as fast as possible, reset and go again- awesome movement utilising a dead stop start.
10 sets of 3 reps on the min for 10 mins.
FRIDAY 1st of July
Metabolic Conditioning day.
Today was the repeat of the Clean & PP drill for 100 reps with the 2x 28kg KB
My time last week was 10 min 50 sec and I knew this would be tough to beat. I got all the instructors from the gym together for this one and they were super keen which mate for a great training atmosphere.
I got it done in 10 mins 10 secs.
All the boys got it done in around the same time give or take a few seconds so it was an awesomoe effort all around as this is one tough drill.
We finished with 10 minutes of as many reps as possible alternating the following.
L-Seat chin up --4 reps
Wall press ups (handstand chest to wall) on 12" boxes-- 3 reps
I had set a target of 4 reps and 3 reps respectively and had fully expected for these to drop down as the time rolled on but i kept the reps constant and finished with 10 sets of each in 10 minutes- 40 L-seat and 30 wall press ups.
Great workout.
Good week of training, body is holding up ok at the moment (calf is on the mend) so hopefully I have got the mix right to continue over the next 8 weeks.
