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Author Topic: GA / occasionally Soulcrusher training thread  (Read 149917 times)
Grape Ape
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« Reply #775 on: May 23, 2017, 08:02:06 AM »

I checked out some of programming for Stamina - good stuff.   I wish i had the time.   



Running for distance within a time frame is a whole new ballgame.
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Soul Crusher
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« Reply #776 on: May 23, 2017, 08:38:55 AM »

Running for distance within a time frame is a whole new ballgame.

Running sucks
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Grape Ape
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« Reply #777 on: May 23, 2017, 10:22:35 AM »

Running sucks

anything AMARP sucks
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Soul Crusher
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« Reply #778 on: May 24, 2017, 06:21:40 PM »

anything AMARP sucks

2 mile ruck at lunch w 40lbs

60 min HIIT - lower body focus.   

10 min elyptical
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Grape Ape
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« Reply #779 on: May 24, 2017, 06:59:28 PM »

2 mile ruck at lunch w 40lbs

60 min HIIT - lower body focus.   

10 min elyptical

I haven't rucked since TR.......need to mix that in somehow with Soflete.
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Soul Crusher
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« Reply #780 on: May 25, 2017, 04:10:21 AM »

I haven't rucked since TR.......need to mix that in somehow with Soflete.

That sleep aide protein they put out looks interesting. 
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Soul Crusher
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« Reply #781 on: May 25, 2017, 07:19:04 AM »

My weight is holding steady at about 192 and feel great.  The time off from endurance training yielding a lot of much needed muscle definition and rest. 

Knees feel so much better right now.   
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Grape Ape
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« Reply #782 on: May 25, 2017, 06:50:25 PM »

Too old for this shit:

4 supersets to warm up:

90/90 breathing
clamshell
monster banded walk
Goblet squat x 8 5/6/1 tempo - this sucks

Strength:
Pistol goblet box squat 10/8/5/5/5
Front Squat 10/8/5/5/5

Stamina:
5 rounds of superset:
Goblet squat x 20
Push up with lock x 20
400m sprint @ 1:39

Accessory:

Landmine press x 10
Super sit up with 20 lb MB x 20
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« Reply #783 on: May 25, 2017, 06:53:31 PM »

nice.   Did 6o min HIIT upper body focus.  Tomorrow mainly cardio and core



[/img]
Too old for this shit:

4 supersets to warm up:

90/90 breathing
clamshell
monster banded walk
Goblet squat x 8 5/6/1 tempo - this sucks

Strength:
Pistol goblet box squat 10/8/5/5/5
Front Squat 10/8/5/5/5

Stamina:
5 rounds of superset:
Goblet squat x 20
Push up with lock x 20
400m sprint @ 1:39

Accessory:

Landmine press x 10
Super sit up with 20 lb MB x 20

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Soul Crusher
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« Reply #784 on: May 26, 2017, 09:26:04 AM »

Today going to do

6 sets of the following

5 minutes on the Stair Climber
1 Minute sit ups
1 Minute high plank
1 minute leg raises
1 minute low plank
1 minute hanging leg raises

 
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Grape Ape
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« Reply #785 on: May 26, 2017, 12:16:11 PM »

Today DID:

Warmup:
10 minutes rowing / cycle

3x
Band pull circuit
Scap pushup
Kneeling kettlebell press

Strength
DB Rows 10/8/5/5/5
super set
TRX Rows x 8 - 10

Stamina
AMARP in 4 min  3x - 2.5 min rest after each 4 min
Pullup x 5
Sit up x 15
Mountain climber x 20 per
400m worth of shuttle sprints - SUCKED

Accessory:
4 sets  RDL x 8 superset DB curl x 12  (was supposed to be barbell - can't even do the bar without joint/wrist pain....so fuck that)

Cool down / stretching: SKIPPED AGAIN
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« Reply #786 on: May 26, 2017, 02:49:22 PM »

How long did that take ?

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Grape Ape
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« Reply #787 on: May 26, 2017, 05:25:55 PM »

How long did that take ?



1:15 - 1:20.......shit's long.   They often put 2-2:30 rest periods between the stamina sets....also with the heavy lifts.

It's why I skip the yoga/stretching shit at the end - no time.

The workout yesterday was brutal, and  took a bit longer.

Not sure if this my long term solution, but it's really good reboot.
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Grape Ape
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« Reply #788 on: May 27, 2017, 08:48:31 AM »

Easy day:

Warmup - bunch of shit

Rowing circuits

Roll
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Grape Ape
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« Reply #789 on: May 31, 2017, 05:26:51 PM »

10 min run

Weighted step up  10/8/5/5/5
Front load lunge 10/8/5/5/5

5 sets:
2 x25 shuttle run
20 hang clean
20 squat

band pulls
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Soul Crusher
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« Reply #790 on: June 01, 2017, 01:24:01 PM »

Training been going great. 

60 min upper body circuits

10 x 6  - 6 minute circuits been good for fat loss, muscle retention, cardio, and my joints feel a hell of a lot better without the constant long distance rucks 
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Grape Ape
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« Reply #791 on: June 06, 2017, 03:32:02 PM »

10 min jog

Warmup
Band Circuit
Scap push up
90 degree kettlebell press

Strength:
DB Snatch:  12 / 7 / 7 / 7 / 7
Pendlay Row:  12 / 7 / 7 / 7 / 7

8 - 400M Sprint with 1:30 rest in between:  1:28 / 1:30 / 1:30 / 1:30 / 1:52 / 1:40 / 1:40 / 1:30

Long jump 12 / 7 / 7 / 7 / 7

Stretching: fuck that
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Soul Crusher
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« Reply #792 on: June 06, 2017, 06:06:59 PM »

Good stuff


10 min jog

Warmup
Band Circuit
Scap push up
90 degree kettlebell press

Strength:
DB Snatch:  12 / 7 / 7 / 7 / 7
Pendlay Row:  12 / 7 / 7 / 7 / 7

8 - 400M Sprint with 1:30 rest in between:  1:28 / 1:30 / 1:30 / 1:30 / 1:52 / 1:40 / 1:40 / 1:30

Long jump 12 / 7 / 7 / 7 / 7

Stretching: fuck that
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Grape Ape
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« Reply #793 on: June 09, 2017, 11:39:15 AM »

10 min jog

90/90 Breathing (I will probably skip going forward)
Band walk
Goblet squat 5/5/1

5 sets
Power clean:  12/7/7/7/7  superset chest to bar pull up x 5

Stamina:
15 min AMARP:

Sandbag get up x 6
Suitcase deadlift x 4 per
10 burpees

Did 4 set plus a little = 96 reps - this sucked.

Face pull 4 x 12

Stretching:  NO



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Grape Ape
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« Reply #794 on: June 13, 2017, 06:05:58 PM »

5 min row / 5 min jog

Band good mornings / clamshell / goblet squats 5/5/1 tempo

Kettlebell swings 4x8
Kettlebells step ups 4 x 8

Superset:
Row 2000 meters / 100 burpees

4 sets toes to bar x 8 superset floor press x 5

yoga stuff: NO
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Soul Crusher
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« Reply #795 on: June 13, 2017, 07:50:49 PM »

Oh my

5 min row / 5 min jog

Band good mornings / clamshell / goblet squats 5/5/1 tempo

Kettlebell swings 4x8
Kettlebells step ups 4 x 8

Superset:
Row 2000 meters / 100 burpees

4 sets toes to bar x 8 superset floor press x 5

yoga stuff: NO
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Grape Ape
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« Reply #796 on: June 14, 2017, 08:48:11 AM »

Oh my


The 100 burpees was pure torture.

I hadn't looked at the workout beforehand, then that shit popped up.
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Grape Ape
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« Reply #797 on: June 17, 2017, 12:23:57 PM »

10 min run
3 sets each:  Band series / scap pushup / KB hip hinge

Strength:
Power Clean 4 x 8 (never did before)
Good morning: 4 x 8

Stamina:
5000 meter row / every 2 minutes strict burpees x 10........did 80-100....

5 super set:
heavy KB Swing x5  - highest box jump x 5

Stretching and cool down:  NO
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