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Author Topic: GA / occasionally Soulcrusher training thread  (Read 169676 times)
Grape Ape
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« Reply #925 on: September 16, 2017, 08:39:43 AM »

8-10 mile ruck today.  Doing an event in NYC

What is it?
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« Reply #926 on: September 16, 2017, 01:14:15 PM »

What is it?

Event called VEThack.   Was a ruck - but I added a lot t fnmoleage on my own
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« Reply #927 on: September 18, 2017, 02:50:35 PM »

5 mile ruck, 35lbs, 55 min 18 sec
Good effort. Both you guys should look to team up and smash a GR heavy or selection. Easily fit enough.
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« Reply #928 on: September 18, 2017, 03:14:06 PM »

Good effort. Both you guys should look to team up and smash a GR heavy or selection. Easily fit enough.

Selection?  Lol, no.
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« Reply #929 on: September 18, 2017, 04:11:25 PM »

Selection ?   F no.
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« Reply #930 on: September 18, 2017, 05:49:15 PM »

 Grin Grin That's the spirit!
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« Reply #931 on: September 18, 2017, 07:13:46 PM »

Be sensible when rucking. It can cause you lasting injuries if you overdo it. I have two son's who are retired from the military, one of them has ongoing heath issues, which example my cautionary comment.
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« Reply #932 on: September 18, 2017, 07:49:06 PM »

Be sensible when rucking. It can cause you lasting injuries if you overdo it. I have two son's who are retired from the military, one of them has ongoing heath issues, which example my cautionary comment.

If you shuffle walk, roll the foot, and keep the impact off the joints, I don't think there should be any issues.
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« Reply #933 on: September 18, 2017, 07:51:39 PM »

So, I hit the reset button week three of the program and did the same workout as the other night so that it follows the designed Mon-Sun cadence.

I've upped the calories the past week, it made a world of difference.   Weights went up over 10% in some exercises.

90/90 breathing
Elevated Lunge x 8
Lunge complex

Back squats

4 sets
Wide grip pull up max effort
30 sec side plank per side

4 sets 3 min each - AMRAP

Sandbag lunge 20 feet
Sandbag clean x 5  - bought in GR 60lb for this.  Gym sandbags are too light.
Burpee over sandbag x 5
Sandbag OH Press x 5

VISON QUEST peg board with 10lb weight around waist.  One time up and back down.
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« Reply #934 on: September 18, 2017, 11:25:49 PM »

If you shuffle walk, roll the foot, and keep the impact off the joints, I don't think there should be any issues.

At first I thought you meant the old people shuffle walk. Grin I sort of did that following knee surgery for a torn meniscus.

I hope you meant this shuffle walk:

<a href="http://www.youtube.com/watch?v=W_h7YqnSfSg" target="_blank">http://www.youtube.com/watch?v=W_h7YqnSfSg</a>

I have not tried it. I'm intrigued, so I will definitely check it out.
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« Reply #935 on: September 19, 2017, 05:59:07 AM »

At first I thought you meant the old people shuffle walk. Grin I sort of did that following knee surgery for a torn meniscus.

I hope you meant this shuffle walk:

<a href="http://www.youtube.com/watch?v=W_h7YqnSfSg" target="_blank">http://www.youtube.com/watch?v=W_h7YqnSfSg</a>

I have not tried it. I'm intrigued, so I will definitely check it out.

Didn't mean this, maybe it's not the right term.

Instead of flat out running, you roll the foot from heel to the front, making sure not to have a hard heel impact.  Feels like a shuffle.  Either way, I've found this minimizes ankle, knee, etc pain.
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« Reply #936 on: September 19, 2017, 01:22:31 PM »

I think it might be time for me to book a trip to Dignitas. Just as I was getting back into a nice routine, I've gone and slipped a disc again tonight, simply by doing some light dumbbell rows. Had to sit for an hour before I could hobble/crawl out of the gym. Literally cannot walk now. Valium and painkillers just starting to kick in.
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« Reply #937 on: September 19, 2017, 05:37:46 PM »

Chest and Shoulders. 

30 minutes - non stop circuit of

1 minute jump rope
1 minute sit ups
1 minute mountain climbers
1 minutes rope curls and hanging leg raises.
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« Reply #938 on: September 19, 2017, 05:41:06 PM »

I think it might be time for me to book a trip to Dignitas. Just as I was getting back into a nice routine, I've gone and slipped a disc again tonight, simply by doing some light dumbbell rows. Had to sit for an hour before I could hobble/crawl out of the gym. Literally cannot walk now. Valium and painkillers just starting to kick in.

Aw crap man.
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« Reply #939 on: September 19, 2017, 05:42:13 PM »

Chest and Shoulders. 

30 minutes - non stop circuit of

1 minute jump rope
1 minute sit ups
1 minute mountain climbers
1 minutes rope curls and hanging leg raises.

Nice.

I picked up a pair of Hoka One One shoes today.  They are slightly curved on the bottom - can wait to see how the ruck feels in them.  Ultra cushioned.
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« Reply #940 on: September 20, 2017, 09:19:21 PM »

3 sets:

90/90 breathing for 30 sec
KB hip hinge x 8
Suitcase DL x 5-8

Sumo DL - work to 85% of max three reps - haven't done these in years

4 sets:
15" double KB box step ups 8 per leg
Batman row x 8

4 sets:
one arm KB farmers walk 50 ft
Box jump x 10
one arm KB OH walk x 50 ft
one arm KB OH lunge x 25 ft per leg
pull up with hold / left / right movement at top x 5
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« Reply #941 on: September 21, 2017, 05:16:18 AM »

Legs

Then 30 minutes of a non stop mish mash of farmer carries, jump rope, rope curls, calf raises, etc.  
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« Reply #942 on: September 22, 2017, 03:41:35 AM »

Selection live feed is crazy. No no no no.  Not ever
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« Reply #943 on: September 22, 2017, 11:40:36 AM »

Selection live feed is crazy. No no no no.  Not ever
Grape completed a 30-miler not long ago. You've also got a good amount of experience with rucking, right? If you can both do the initial 12 miles in the allotted time then there's absolutely no reason why you both couldn't smash it. If you're fit enough then the rest is all psychological.
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« Reply #944 on: September 22, 2017, 12:03:22 PM »

Grape completed a 30-miler not long ago. You've also got a good amount of experience with rucking, right? If you can both do the initial 12 miles in the allotted time then there's absolutely no reason why you both couldn't smash it. If you're fit enough then the rest is all psychological.

SC did that ruck with me.....

I could do the PT test, the 5 mile run and the 12 mile time ruck right now......not a problem.  But even that gets tested due to weather, nerves, sleep, etc.

The rest is an absolute shitfest.  In the last HTL, I think they did something like seven thousand lunges......this selection thing is way worse......they actively try to make you quit.
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« Reply #945 on: September 22, 2017, 12:19:06 PM »

SC did that ruck with me.....

I could do the PT test, the 5 mile run and the 12 mile time ruck right now......not a problem.  But even that gets tested due to weather, nerves, sleep, etc.

The rest is an absolute shitfest.  In the last HTL, I think they did something like seven thousand lunges......this selection thing is way worse......they actively try to make you quit.

That's awesome you both smashed it together. No doubt it will be the worst thing you ever do if you give it a shot, but 48 hours of enduring pure abuse - it's a psychological game. I'm a book-reading, vegetarian dork that does nothing but study and womanise these days, but if my back heals and you want to give it a try next year, I'll do it with you!
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« Reply #946 on: September 22, 2017, 12:26:13 PM »

That's awesome you both smashed it together. No doubt it will be the worst thing you ever do if you give it a shot, but 48 hours of enduring pure abuse - it's a psychological game. I'm a book-reading, vegetarian dork that does nothing but study and womanise these days, but if my back heals and you want to give it a try next year, I'll do it with you!

Deal!

It's a pysch game for sure, but the body takes a beating too.  I was watching a feed where they made them clean a 60lb sandbag then press throw it.   For a mile.  Or longer.....

Just checked the feed - one guy has made it past the halfway point and looks like he's toast.   We'll see if anyone passes this year.
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« Reply #947 on: September 22, 2017, 12:57:11 PM »

Grape completed a 30-miler not long ago. You've also got a good amount of experience with rucking, right? If you can both do the initial 12 miles in the allotted time then there's absolutely no reason why you both couldn't smash it. If you're fit enough then the rest is all psychological.

Thats zero - absolutely zero compared to Selection. 

GR Selection is harder than SFAS, BUDs, etc for the 48 period it is.  . 
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« Reply #948 on: September 22, 2017, 12:58:06 PM »

Deal!

It's a pysch game for sure, but the body takes a beating too.  I was watching a feed where they made them clean a 60lb sandbag then press throw it.   For a mile.  Or longer.....

Just checked the feed - one guy has made it past the halfway point and looks like he's toast.   We'll see if anyone passes this year.

I know the last guy left - he is a big guy in person too.  My buddy who dropped earlier during the sandbag tosses - not strong enough - that sandbag was 120 lbs
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« Reply #949 on: September 22, 2017, 01:27:12 PM »

I know the last guy left - he is a big guy in person too.  My buddy who dropped earlier during the sandbag tosses - not strong enough - that sandbag was 120 lbs

That's nuts.

Cleans aren't easy with a ruck on.
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