Author Topic: GA / occasionally Soulcrusher training thread  (Read 512594 times)

Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1325 on: January 30, 2020, 04:23:42 AM »
30 minutes DB supersets

10 x    1 min Assault Bike
          1 min core (Abs, plank hold, side twists, etc)
          1 min Rower

30 minutes dicking around in the gym doing various stuff like shrugs, toe raises, etc. 



Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1326 on: January 30, 2020, 08:38:39 AM »
Yesterday:

3 rounds of batting practice.

15 pitches off mound.
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Re: GA / occasionally Soulcrusher training thread
« Reply #1327 on: January 31, 2020, 04:41:29 AM »
30 minutes  w 40lb rucks -

In basketball court  - only myself and training partner

PT Pyramid Burpee (1) and Squats (2)  1-2-3-4-5-6-7-8-9-10 - 9- 8-7- 6- 5-  4- 3- 2- 1

In between each set - each man takes turn either doing farmer carry across the gym floor w 5 gallon water cans or pushing the 150 sandbag across the gym floor


60 minutes of rounds of

Sideways walk w 25lb medicine ball - each man takes three sidesways steps - burpee and toss ball to partner.  Very good one.

10 medicine ball sit ups

sideways plankwalk across agility ladder x2

sideways high knees across agility ladder x 2

10 TRX atomic pushups

5 burpees

30 seconds jump rope 

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1328 on: January 31, 2020, 08:50:08 AM »
Yesterday:

3 rounds of batting practice.

15 pitches off mound.

I am more sore from this  than any recent workout.
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Re: GA / occasionally Soulcrusher training thread
« Reply #1329 on: February 03, 2020, 04:13:08 AM »
Was drunk and hung over and bloated and still got it done.

75 minutes straight

10 Tire Flips
10 x full body DB complex
50 yards double farmer carry w 80lbs kettlebells
50 yards single farmer carry w 88lb kettlebell
25 yards 150 lb sandbag drag
25 yards w 100lb sandbag - clean - press - throw
20 medicine ball situps
20 medicine ball twists. 

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1330 on: February 03, 2020, 06:48:24 AM »
Was drunk and hung over and bloated and still got it done.

75 minutes straight

10 Tire Flips
10 x full body DB complex
50 yards double farmer carry w 80lbs kettlebells
50 yards single farmer carry w 88lb kettlebell
25 yards 150 lb sandbag drag
25 yards w 100lb sandbag - clean - press - throw
20 medicine ball situps
20 medicine ball twists.  

Fantastic.....yesterday, took a soflete break since the work week won't permit - went old school:

1 mile run
1 mile ruck @34lbs
1/4 ruck at 114 lbs - 80 lb sandbag + ruck....mix in - 80 flutter kicks / 20 cross overs / 5 push up / 10 flights up and down bleachers (just ruck)
3/4 mile ruck

Wearing ruck
Sandbag (40lb) clean and press/throw 50 yds
20yd bear crawl
side sandbag throw with side ruck throw 50 yds
5-50 yd sprints, walk back for rest

1 mile ruck
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Re: GA / occasionally Soulcrusher training thread
« Reply #1331 on: February 03, 2020, 06:58:07 AM »
There you go !


Fantastic.....yesterday, took a soflete break since the work week won't permit - went old school:

1 mile run
1 mile ruck @34lbs
1/4 ruck at 114 lbs - 80 lb sandbag + ruck....mix in - 80 flutter kicks / 20 cross overs / 5 push up / 10 flights up and down bleachers (just ruck)
3/4 mile ruck

Wearing ruck
Sandbag (40lb) clean and press/throw 50 yds
20yd bear crawl
side sandbag throw with side ruck throw 50 yds
5-50 yd sprints, walk back for rest

1 mile ruck


Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1332 on: February 03, 2020, 03:46:59 PM »
There you go !



Have to keep up, in case I'm ever in NY and join you guys.

It's funny, when I start, I feel crappy, like I'm not going to do this.

Then after about 15 min and stuff, I feel like I could go all day.

Maybe running a mile to start in 44 degree weather requires some warm up, lol.








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Re: GA / occasionally Soulcrusher training thread
« Reply #1333 on: February 04, 2020, 04:41:34 AM »
90 minutes straight for rounds:

w 40lb ruck

Trx drag w 240lb of the plates - 30 yards
5 burpees
10 push ups
5 one arm press w bar and 45lb plate
w partner - carry 150 lb sandbag and 5 gallon water can 50 yards -
w partner - carry 150lb sandbag and 5 gallon water can up and down the stairs
Backwards bear crawl of the stairs
w partner - carry 150lb sandbag 30 yards to the stair climber
3 minutes as fast as can handle on the stair climber

Repeat for rounds for 90 minutes. 


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Re: GA / occasionally Soulcrusher training thread
« Reply #1334 on: February 06, 2020, 01:53:03 PM »
Rounds of w 40lb ruck on

10x Tire Flip w 2 88lb one arm row
250lb tied to rope - 2 x hands over hand rope row
5 turkish get up
10 up downs
10 Partner plank holds (sucks!)
30 yards side ways walk and burpee w partner and tossing 25 medicine ball back and forth

Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1335 on: February 13, 2020, 04:46:04 AM »
90 minutes straight meatgrinder this am w 4olb ruck.

Bear crawls w the sand backs, TX drag 250lb kettlebells, shoulder carry 120 gr sandbag up and down stairs, tires, backward bear crawls up the stairs, etc. 

Soaking wet when done.

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Re: GA / occasionally Soulcrusher training thread
« Reply #1336 on: February 13, 2020, 07:17:50 AM »
You're an azzkicker bro.

My hats off to you.

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Re: GA / occasionally Soulcrusher training thread
« Reply #1337 on: February 14, 2020, 05:07:13 AM »
30 minutes of heavy DB compound exercises and supersets

30 Minutes HIIT  5 x 6 minute set

1 min - burpee + broad jump
1 min - speed skaters
1 min rower machine
1 minute agility ladder sideways planks and hi knees
1 min situps
1 min rest

30 min dicking around w light/medium weight DB. 

Feeling great and jacked. 

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Re: GA / occasionally Soulcrusher training thread
« Reply #1338 on: February 17, 2020, 08:03:51 AM »
Feeling out this strength program a bit.

Feel like I'm in a limbo state, so I need to do an event.

Tried Tough Ruck but it was sold out.
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Re: GA / occasionally Soulcrusher training thread
« Reply #1339 on: February 17, 2020, 08:11:51 AM »
Saturday 60 minutes  -

15x

3 minutes assault bike - aim for 45 calories -
1 minute - 10 squats - 10 pushups - 10 situps


Have to complete in 60 minutes and no rest. 


Sunday rest - dicked around the house

Monday - 90 minutes  -   DB compounds for 30 min and 60 minutes of tires. trx, medicine ball, etc.   


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Re: GA / occasionally Soulcrusher training thread
« Reply #1340 on: February 18, 2020, 04:16:34 AM »
90 min meat grinder  - F that was tough. 

90 min - zero rest.  W 40lb Rucks on


10x  2 steps on tire and flip (200lb tire) 
10 push ups
20 mountain climbers
10 ruck curl and press
10 overhead ruck reverse lunges

w 150 soundbag - push across basketball court and back

Bear crawl across basketball court and back

50 yards farmer with 88lb kettlebell

10 goblet squats w  kettlebell

1 minute walk on air runner.



   

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Re: GA / occasionally Soulcrusher training thread
« Reply #1341 on: February 19, 2020, 04:11:02 AM »
90 minutes for rounds w no rest

1 Minute Jump Rope
1 Minute Assault Bike
10 45 lb DB press
10 x 45 lb plate squat curl press tricep extension
10 x TRX atomic push up
10 x 8 Count BB
5-10 pull ups.


No rest keep moving and repeating. 

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Re: GA / occasionally Soulcrusher training thread
« Reply #1342 on: February 20, 2020, 04:29:56 AM »
60 minutes DB compounds and supersets

30 minutes - Bas Rutten All Around Fighting CD

IroNat

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Re: GA / occasionally Soulcrusher training thread
« Reply #1343 on: February 21, 2020, 11:23:23 AM »
Awesome.

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Re: GA / occasionally Soulcrusher training thread
« Reply #1344 on: February 23, 2020, 08:06:55 AM »
Did the 60 min bike workout this am. 

Got goal calories of 600 in 60 min. Cycling. 

15 sets.   Each set 3 min bike

1 min - 10 squats - 10 pushups - 10 sit-ups.   

Watch said overall 718 calories. 



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Re: GA / occasionally Soulcrusher training thread
« Reply #1345 on: February 23, 2020, 06:06:05 PM »
Yesterday:

Warmup:  Airdyne / half kneeling landmine / scap push ups / KB corkscrew / Band work

CG bench: 5 sec negative, 3 full sec pause at bottom:  7/5/5/3/3/3

AFAP - 3 circuit:

Single arm KB push press x 10 per side
Box jump @ 30" x 5
KB snatch x 5 per side

Run:
800M sprint x 3  rest for 1.5x the time it took to run


Today:
Jog / lunges warmup

5 x 700M sprint, rest 1:15 in between

1 x 400M sprint

Wind starting to come back

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Re: GA / occasionally Soulcrusher training thread
« Reply #1346 on: February 24, 2020, 04:22:09 AM »
90 minutes straight w a partner - w 40lb rucks

10x - burpee and tire flip - 200 lb tire

10x - kettle swing

4 Turkish ruck get ups

4 reverse overhead ruck lunges

10 ruck situps

Carry both 150 and 120 sandbags like stretcher 25 yards to stair case -

Up and down the stairs 5 x

Carry both 150 and 120 sandbags like stretcher 10 yards to basketball court

Bear crawl down - crab walk back across basketball court

Carry both 150 and 120 sandbags like stretch 35 yards back to tire.

Repeat for rounds    

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Re: GA / occasionally Soulcrusher training thread
« Reply #1347 on: February 25, 2020, 05:12:09 AM »
30 minutes - DB supersets

30 minutes HIIT

5 x 6

1 Minutes Assault Bike - aim for 15 calories

1 Minute Jump Rope

1 Minute  8 Count BB  - aim for 10-11

1 Minute - full body DB complex w 25lb DB - aim for 6-7 reps

1 Minute mountain climbers

1 minute rest. 


30 minutes - dicking around w DB and cables and doing variety of stuff.   

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Re: GA / occasionally Soulcrusher training thread
« Reply #1348 on: February 26, 2020, 04:37:10 AM »
Warmup with Airdyne / hanging knee raise / side lunge / goblet squat

Box Squat: 10/9/8/4/4/4/4

Single arm KB OH lunge:  5/4/3/2/2/2/2

6 giant sets, 1 min rest between circuit:

50m sprint started from belly
10 pull up
20 KB swings

2 x 20 shuttle run
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Re: GA / occasionally Soulcrusher training thread
« Reply #1349 on: February 26, 2020, 04:45:59 AM »
Warmup with Airdyne / hanging knee raise / side lunge / goblet squat

Box Squat: 10/9/8/4/4/4/4

Single arm KB OH lunge:  5/4/3/2/2/2/2

6 giant sets, 1 min rest between circuit:

50m sprint started from belly
10 pull up
20 KB swings

2 x 20 shuttle run

Nice. 

Did a good one this am.  A lot of pulling and towing the trx w 5 45's attached to it, stairs, tires, kb swings, farmer carries, etc