Author Topic: GA / occasionally Soulcrusher training thread  (Read 354192 times)

Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1425 on: May 04, 2020, 07:53:02 AM »
Good job man  - ive been training harder than ever - long rucks on the weekends.   Sat and Sunday 12-15 miles each.    Weekdays - bootcamp and rucks with my crew.   Have not missed a single day yet. 

Switched back to conventional deadlifts for the first time in over a year, maybe two:

90/90 breathing with hip lift
banded good mornings
elevated split squat
rolling

Deadlift:
10/9/8/5/5/5/5/5
Superset back hyper extension x 8

5 rounds AFAP
Sandbag turkish get up x  10
Over the shoulder sandbag throws x 10

5 x 400m run

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1426 on: May 04, 2020, 11:58:57 AM »
Good job man  - ive been training harder than ever - long rucks on the weekends.   Sat and Sunday 12-15 miles each.    Weekdays - bootcamp and rucks with my crew.   Have not missed a single day yet.

My program is more on improving 5k time, but I may add in rucking because I miss it.

You have been in beast mode for over a year...incredible
Y

Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1427 on: May 04, 2020, 12:15:32 PM »
My program is more on improving 5k time, but I may add in rucking because I miss it.

You have been in beast mode for over a year...incredible

Every day 5 am - we meet up and just GO! 

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1428 on: May 04, 2020, 03:09:45 PM »
Every day 5 am - we meet up and just GO!

Should get a patch made....
Y

Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1429 on: May 05, 2020, 03:53:58 AM »
We rucked mile and a half of a steep hill.    30 Min HIIT  30 sec on 30 sec off  5 sets  -   Ruck Burpees, Ruck Thrusters, Ruck Front Squats, Ruck mountain climbers - Sit ups.

Rucked mile and a half back to parking lot. 

Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1430 on: May 15, 2020, 07:47:20 AM »
Excellent podcast!!! 


Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1431 on: May 15, 2020, 08:49:23 AM »
Did a 5 mile ruck on a whim....took like 1:04.
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Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1432 on: May 28, 2020, 04:50:50 AM »
Have not missed a single day so far.  Banged out a good five miler Ruck today

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1433 on: May 28, 2020, 05:04:38 AM »
Have not missed a single day so far.  Banged out a good five miler Ruck today

Did one Sunday on a whim.  5.2 miles, 1:05 or something.
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Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1434 on: June 12, 2020, 11:31:11 AM »
Really proud of my crew - we banged out 5.16 miles in 1:15:00 this am which included a lot oh hills.  Everyone was carrying over 35lbs at least.     

Irongrip400

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Re: GA / occasionally Soulcrusher training thread
« Reply #1435 on: June 14, 2020, 02:08:47 PM »
Does the ruck run bother your back? I have low back issues and try and shy from things that beat it up. I thought about switching to a style of training more into functional fitness rather than hanging out weights once the world gets back to normal.

Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1436 on: June 14, 2020, 02:29:04 PM »
Does the ruck run bother your back? I have low back issues and try and shy from things that beat it up. I thought about switching to a style of training more into functional fitness rather than hanging out weights once the world gets back to normal.

Not at all. 45 and zero back pain at all.   None.

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1437 on: June 15, 2020, 06:29:21 AM »
Does the ruck run bother your back? I have low back issues and try and shy from things that beat it up. I thought about switching to a style of training more into functional fitness rather than hanging out weights once the world gets back to normal.

A good rucksack has the weight sit high up on the back and is comfortable.  During events, you will forget it's there.

A key though is not to run.  You walk fast, or shuffle when you want speed.   This takes impact off the knees and back.

In essence, a ruck run isn't really running.
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Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1438 on: June 22, 2020, 07:17:46 PM »
Made up my own today:

Airdyne: 5 min

2 warmup sets of:
Banded good morning x 12
Quadrupled rock back x 5 - this is basically on hands and knees and walking your hands back until you end up in the bottom squat position
Box jumps

Deadlift
10 sets of 315 x 1.  Every minute on minute

20 min of EMOM, alternating:
5 pull up
5 two handed landmine press @ 90lbs

50 minute slow ruck - not trying to get distance, just time.
Y