Author Topic: GA / occasionally Soulcrusher training thread  (Read 512466 times)

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #675 on: July 14, 2016, 09:14:24 PM »
Sweet - the weight Vest is one of the best things i have bough in a long time gear why.  I use it all the time now. 

Have a code too for 15% off and its free shipping. 

Send me that?

I actually just ordered the kettlebells again.  I can easily flip them on craigslist for 60 bucks more than I paid and make my total payment 30 bucks for all three.

Did wendler, etc....

Went to track to do about six miles of work, then it down poured.  I love working out in the rain, but had to grab my son from baseball.   Tried to run 5 miles after, but it was so fucking humid, so I dropped it to a 5k.
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Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #676 on: July 19, 2016, 04:16:56 AM »
30 minutes weight dumbbell supersets w squats, lunges, presses, curls,

30 minutes AMRAP -  Pull Ups, Push Ups , Dips, Lunges , squats

30 Minutes Ruck w weight vest at 12 min pace

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #677 on: July 19, 2016, 05:38:15 AM »
2.5 mile run over unstable rocky terrain.

Wendler squat routine.

Pull ups / push ups
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Re: GA / occasionally Soulcrusher training thread
« Reply #678 on: July 19, 2016, 08:27:53 AM »
http://www.weightvest.com/50-lb-v-force-short-weight-vest

I'm loving this piece of gear. 

I have the 40lb one - i use it all the time now.   Helps a ton. 

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Re: GA / occasionally Soulcrusher training thread
« Reply #679 on: July 20, 2016, 07:55:06 AM »
1 hour ruck

30 minutes weights

30 minutes - pull ups - dips - lunges - squats - push ups

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Re: GA / occasionally Soulcrusher training thread
« Reply #680 on: July 21, 2016, 05:08:51 AM »
Felt sluggish - but still managed 45 minutes of weights and PT, and 30 minutes rusk.  Felt like a waste though

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Re: GA / occasionally Soulcrusher training thread
« Reply #681 on: July 21, 2016, 06:44:11 AM »
Felt sluggish - but still managed 45 minutes of weights and PT, and 30 minutes rusk.  Felt like a waste though

Do a ruck next time instead of a rusk, that will help.  ;D

But, every workout doesn't have to be all out.   I always have this problem when I only run a few miles - feels like a waste, but I've read it's actually beneficial to fill in the gaps with less intense stuff.   Kind of like a powerlifting de-load week.

Tuesday:

Wender chest and assistance.

2 mile run

GnR.  Drank WAY too much.  Stupid.  Still feeling it today.

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Re: GA / occasionally Soulcrusher training thread
« Reply #682 on: July 22, 2016, 04:44:06 AM »
30 minutes mod weights  hi volume - focused on legs mainly 

30 minutes AMRAP in sets

5 pull ups
20 Push ups w handle bars
10 Dips
10 Lunges
10 Squats




Felt great.   

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Re: GA / occasionally Soulcrusher training thread
« Reply #683 on: July 22, 2016, 06:30:00 PM »
Wendler DL, heaviest yet.

10 Giant sets, zero rest

5 pull up
10-15 push up
10 kettle bell swings  40 lb
10 lunge
10 squat

20, 20 second sprints, with 20 seconds of rest in between.
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Re: GA / occasionally Soulcrusher training thread
« Reply #684 on: July 22, 2016, 06:56:48 PM »
Wendler DL, heaviest yet.

10 Giant sets, zero rest

5 pull up
10-15 push up
10 kettle bell swings  40 lb
10 lunge
10 squat

20, 20 second sprints, with 20 seconds of rest in between.


Good job man

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Re: GA / occasionally Soulcrusher training thread
« Reply #685 on: July 24, 2016, 03:22:03 PM »
30 minutes weight training circuits

30 minutes - Bas Rutten cd w heavy bag

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Re: GA / occasionally Soulcrusher training thread
« Reply #686 on: July 24, 2016, 04:24:52 PM »
9 innings of softball - no matter what shape I'm in, I always feel sore after first time playing....must be the hard pivots and change of direction.

5 miles in this f'n heat......3 run 2 ruck with 44lbs.
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Re: GA / occasionally Soulcrusher training thread
« Reply #687 on: July 26, 2016, 05:48:49 AM »
6 mile run.
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Re: GA / occasionally Soulcrusher training thread
« Reply #688 on: July 26, 2016, 07:08:33 PM »
45 minutes weights

Bas Rutten mma workout w heavy bag

Here you go - awesome cardio workout. 

https://soundcloud.com/dapperyd/bas-ruttens-mma-workout-all


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Re: GA / occasionally Soulcrusher training thread
« Reply #689 on: July 27, 2016, 06:50:30 PM »
4 mile ruck
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Re: GA / occasionally Soulcrusher training thread
« Reply #690 on: July 28, 2016, 06:38:58 AM »
45 min ruck at 15 min pace

30 min of calethstetics

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Re: GA / occasionally Soulcrusher training thread
« Reply #691 on: July 28, 2016, 07:12:50 AM »
45 min ruck at 15 min pace

30 min of calethstetics

I need to do that pace....i generally shoot for the 11-12 minute, but it wears on you after awhile.
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Re: GA / occasionally Soulcrusher training thread
« Reply #692 on: July 28, 2016, 07:24:57 AM »
I need to do that pace....i generally shoot for the 11-12 minute, but it wears on you after awhile.

Its a good pace walk.  Like a tiny bit less than power walk

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Re: GA / occasionally Soulcrusher training thread
« Reply #693 on: July 28, 2016, 07:53:34 AM »
Its a good pace walk.  Like a tiny bit less than power walk

Yup.

I get the 11-12 doing the 1 minute walk / 1 minute shuffle.

But if I'm careless with the shuffle, it can put a lot of stress on the ankles, as it becomes a jog instead of a low impact move.
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Re: GA / occasionally Soulcrusher training thread
« Reply #694 on: July 28, 2016, 01:18:14 PM »
Yup.

I get the 11-12 doing the 1 minute walk / 1 minute shuffle.

But if I'm careless with the shuffle, it can put a lot of stress on the ankles, as it becomes a jog instead of a low impact move.


Can do 12-13 min w 100 walk 50-25 shuffle

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Re: GA / occasionally Soulcrusher training thread
« Reply #695 on: July 29, 2016, 09:29:23 PM »
All 3 wendler de-load exercises, giant set fashion

DB press / pull up, low box
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Re: GA / occasionally Soulcrusher training thread
« Reply #696 on: July 31, 2016, 08:27:34 AM »
40 min weights

Bas Rutten all around fighting workout

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Re: GA / occasionally Soulcrusher training thread
« Reply #697 on: July 31, 2016, 05:44:47 PM »
2.5 hours of softball - played CF and only had 9, so I ran a shit-ton.

1 mile run @ 6:50
1 mile ruck under 11:00

1 full mile of WORK with ruck consisting of:
1/4 mile 80lb sandbag carry - mix in 32 pushups with ruck
1/2 mile 60lb sandbag continuous carry - put it in a home depot bucket for part of it because i fucking hate that obstacle
1/4 mile 60lb sandbag carry, mixing in another 30 pushups with ruck

50 yard bear crawl
100 yard 140lb sand back drag
10 push up

1 mile ruck in under 11:00
2 - 50 yard dash
remove ruck

1 mile run in 6:57

25 push up
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Re: GA / occasionally Soulcrusher training thread
« Reply #698 on: July 31, 2016, 07:39:41 PM »
Good job


2.5 hours of softball - played CF and only had 9, so I ran a shit-ton.

1 mile run @ 6:50
1 mile ruck under 11:00

1 full mile of WORK with ruck consisting of:
1/4 mile 80lb sandbag carry - mix in 32 pushups with ruck
1/2 mile 60lb sandbag continuous carry - put it in a home depot bucket for part of it because i fucking hate that obstacle
1/4 mile 60lb sandbag carry, mixing in another 30 pushups with ruck

50 yard bear crawl
100 yard 140lb sand back drag
10 push up

1 mile ruck in under 11:00
2 - 50 yard dash
remove ruck

1 mile run in 6:57

25 push up


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Re: GA / occasionally Soulcrusher training thread
« Reply #699 on: August 02, 2016, 04:43:00 PM »
Wendler Squat / Bench Combo - 12 sets total

3 x Giant set:
DB bench x 5
Weighted pull up x 5
Goblet squat x 10

35 second 200lb hold
15 hammer curl

Run mile
25 push up
Run mile
25 push up
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