Author Topic: GA / occasionally Soulcrusher training thread  (Read 360838 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
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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....
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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

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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.

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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.

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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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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.
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Re: GA / occasionally Soulcrusher training thread
« Reply #1439 on: July 12, 2020, 08:52:21 PM »
Just to get irongrip's post off the front page:

2 sets:
Airdyne easy @ 1 min
Straight arm band pulldowns
Pillar to plank x 10
Kettlebell arm bar x 5 per
Squat hold for 30 sec

Bench:
12 sets x 5 EMOM.  Not easy

Seated DB Z press x 3
Superset DB Row x 8

Every 2 min for 12 min:
BB push press x 10
10 cal airdyne
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Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1440 on: July 13, 2020, 03:46:31 AM »
We have been going strong 16 weeks now.   Outdoors.    Just did 45 minutes HIIT and 3 miles ruck in 1:15:00

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1441 on: July 13, 2020, 08:46:13 AM »
We have been going strong 16 weeks now.   Outdoors.    Just did 45 minutes HIIT and 3 miles ruck in 1:15:00

Just signed up for Tough Ruck when they reopened reg.
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Re: GA / occasionally Soulcrusher training thread
« Reply #1442 on: July 16, 2020, 05:11:04 AM »
Tortured my crew this am and they hated me throughout - but all felt accomplished at the end.  Total gut check. 

Irongrip400

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Re: GA / occasionally Soulcrusher training thread
« Reply #1443 on: July 18, 2020, 02:45:49 PM »
Just to get irongrip's post off the front page:

2 sets:
Airdyne easy @ 1 min
Straight arm band pulldowns
Pillar to plank x 10
Kettlebell arm bar x 5 per
Squat hold for 30 sec

Bench:
12 sets x 5 EMOM.  Not easy

Seated DB Z press x 3
Superset DB Row x 8

Every 2 min for 12 min:
BB push press x 10
10 cal airdyne

 ::)


Seriously though, other than three trips to the gym since the lockdown, I havenít gone above body weight or 15 pound dumblells. 20-30 minutes on the bike and another 20-30 working out quick depending on how I feel and how much time I have. Weekends usually have longer to work out.

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1444 on: July 18, 2020, 08:19:30 PM »
::)


Seriously though, other than three trips to the gym since the lockdown, I havenít gone above body weight or 15 pound dumblells. 20-30 minutes on the bike and another 20-30 working out quick depending on how I feel and how much time I have. Weekends usually have longer to work out.

It's still good work.

If you're on twitter, let me know and I'll give you a bunch of people to follow that I've found very helpful.
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Re: GA / occasionally Soulcrusher training thread
« Reply #1445 on: July 24, 2020, 09:12:07 PM »
Ok, this sucked for a compound movement like deadlifts:

Warmup x 2
1 min airdyne
10 banded good mornings
8 curl ups - basically lying flat, curling chin to chest then curling to full sit up slowly
10 bird dog


Deadlift:
12 sets x 5 every minute on minute.....so about 45 sec rest.

Accessory:
3 sets DB split squat, wait 30 sec , 8 barbell hip thrust

Stamina:
4 rounds: 16 side MB slams, 8 box jump over


Accessory and stamina were easy.....but deadlifting in that rep scheme sucked.   Dropped weight for sets  7-12
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Re: GA / occasionally Soulcrusher training thread
« Reply #1446 on: July 31, 2020, 01:52:28 PM »
Warmup:
Airdyne x 1 min
Banded GM x 12
Bird Dog
Winshield wipers

Deadlift 5 x 6 - I dislike any deadlift reps scheme >1

3 superset
Single leg RDL x 8
Box step up x 10 per

11 minutes AMRAP:
Throw 80lb sandbag over a box
Jump over the box
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