GA / occasionally Soulcrusher training thread

[Soul Crusher]

There is nothing else out there that will test every aspect of your game GR.    What a fng awesome event.

[andreisdaman]

how many dropped out in your estimation?...any women finish?

[Soul Crusher]

how many dropped out in your estimation?...any women finish?

We lost 6 out of 32 but a lot never ever showed due to the weather.   4 women.  No women quit.  All who quit were guys.   Sad to see grown men cry - but this shit aint for weak minded people.   Was cold wet for emtire time. 

Ask Grape

[andreisdaman]

We lost 6 out of 32 but a lot never ever showed due to the weather.   4 women.  No women quit.  All who quit were guys.   Sad to see grown men cry - but this shit aint for weak minded people.   Was cold wet for emtire time. 

Ask Grape

No women quit?...wow...that's amazing!!!!!

[Grape Ape]

No women quit?...wow...that's amazing!!!!!

I didn't think they would, and they were pretty good looking to, from what I saw.

[Grape Ape]

3 mile ruck, 37:58.

33 pull up.

1 set of DB bench with...........5lb dumbells.  Beastly.

Have to take this slow....feeling better, don't want to fuck it up.

[andreisdaman]

3 mile ruck, 37:58.

33 pull up.

1 set of DB bench with...........5lb dumbells.  Beastly.

Have to take this slow....feeling better, don't want to fuck it up.

keep working dude...good job

[Grape Ape]

Tried to do the 100 pullup / 200 pushup / 300 crunch (usually situp, worried to do that yet) in 30 minutes.

Came up a few pullups shy and missed about 40 pushups, as my tris fatigued pretty badly after not doing any work for 2 months.......got 2 / 4 / up to 18 push ups set, then when I was supposed to do 20, I crapped at 14.

Then did 5.87 mile ruck - feet not conditioned, paying the price a bit now.

[Grape Ape]

3 sets Front squats x 8 superset DB press x 8 
2 sets  RDL x 10 superset DB press x 6

5 sets weighted chins x 5 superset sandbag press x 12

3 sets hammer curls superset 45 sec plank superset face pulls

2 mile ruck in 25 min

10 pushup with 43lb rucksack.

Have to take this slow.

[Grape Ape]

5 mile run yesterday in 39 min

[Grape Ape]

Hex DL  5 x5

Pull up / push up / sit up pyramid   Totals 100 / 200 / 300 in 30 min

[andreisdaman]

Hex DL  5 x5

Pull up / push up / sit up pyramid   Totals 100 / 200 / 300 in 30 min

awesome work

[Grape Ape]

Thanks Andre

Strength Giant Set:

5 sets of   DB bench x 5 ----> Front Squat x 5 --------> Hex DL x 5

Atomik pull ups 3 x 8, 1 sec pause at top, 10 on last set -------> Band pulls x 20

Rotator cuff work.

[Grape Ape]

5.86 mile run @ 7:25 min mile.  Not horrible.

[Grape Ape]

Been lazy with the posting:

1 mile run at 6:57

1/8 mile walk followed by 1/4 mile sprints - 4 sets:   1:21  / 1:25 / 1:19 / 1:21

1 mile run at 7:45

3 mile ruck @ 43 lbs @ 13:45 min mile

[Grape Ape]

20 lb dumbbells, 50 second sets, 15 sec rest.  No idea how SC did this with 35's.


1.  w 35 lbs db's  -  10 Manmakers

2.  w 35lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press

3.  w one 35 lbs dumbbell - each arm - 8 squat / upright row   -  7 swinging db raise

4.  1 minute plank hold

5.  35 sit ups

6.  120-130 flutter kicks

7.  1 minute cycle - if near me or walking lunges

8.  12   8 count bodybuilders

9.   10 burpee / Pull ups

10.  12 walkout push ups

11.  1 minute plank hold

12.  40 leg raises 

13  1 minute cycle

14.  w 35 lbs db's  -  10 Manmakers

15.  w 35lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press

16.  w one 35 lbs dumbbell - each arm - 8 squat / upright row   -  7 swinging db raise
 
17.  35 sit ups 

18.  120 flutter kicks

19,  35-40 flat press w 35lbs dumbbells

20.  50-60 yards bear crawl / crab walk

21.  12 Burpee plus standing long jump

22.  1 minute cycle

23.  30-40 standing squat

24.  12 walk out pushups

25.  1 minute plank

26.  w 35 lbs - 10-12 clean & press

27.  12-15  - row and push ups w 35lbs

28.  8 squat / 10 bent over row / 20 toe raise / 5-6 curl and press w 35lbs

29.  1 minute cycle

30.  1 minute plank

31.  35 sit ups

32.  120 flutter kicks

33.  10 burpee / pull ups

34.  30-40 walking lunges

35.  50-60 yards bear crawl / crab walk

36.  12 8 count Bodybuilders

37.  1 minute cycle

38.  8 squat / 10 bent over row / 20 toe raise / 6 curl and press w 35lbs dumbbells

39.  each arm -  8 squat / upright row    7 dumbbell swings 

40.  12-15 manmakers w 35lbs dumbbells

41.  1 minute plank

42.  35 sit ups

43.  1 minute cycle

44.  20 pop ups

45.  12 walk out push ups

[Grape Ape]

5 set circuit, 3 min rest between circuits:

DB Bench x 5

Front Squat x 5

Hex DL x 5

[Grape Ape]

Pull up / Push up / Sit up pyramid........100 / 200 / 300 in 32 min.

2 min jog,

timed 3 min 1/2 mile

50 sec atomik bomb hang

[andreisdaman]

Pull up / Push up / Sit up pyramid........100 / 200 / 300 in 32 min.

2 min jog,

timed 3 min 1/2 mile

50 sec atomik bomb hang

explain the pyramid...and what is an atomic bomb hang?

[Grape Ape]

explain the pyramid...and what is an atomic bomb hang?

1 pull up, 2 push up, 3 sit up....use the 1x/2x/3x sequence for each successive set until you do 5 pull up / 10 push up / 15 sit up.....that's the warm up.   Then you wait a minute between sets and do five more sets starting with 6 / 12 / 18 until you reach a set of 10 pull up / 20 push up / 30 situp.....then run the ladder back down 9, 8, etc...until a final set of 1 / 2 / 3.   It ends up being 100 pull up, 200 push up and 300 sit up in about 30-32 minutes.

These are atomik bombs, a form of climbing hold:



They can be used for a variety of exercises, but I have them hanging off chains on my squat cage, and use them for different types of pullups, or just timed hangs.  They're more difficult to hold, so I try to just hold them and hang for a minute +, but failed last time as I lost concentration and my foot hit the floor.

[andreisdaman]

1 pull up, 2 push up, 3 sit up....use the 1x/2x/3x sequence for each successive set until you do 5 pull up / 10 push up / 15 sit up.....that's the warm up.   Then you wait a minute between sets and do five more sets starting with 6 / 12 / 18 until you reach a set of 10 pull up / 20 push up / 30 situp.....then run the ladder back down 9, 8, etc...until a final set of 1 / 2 / 3.   It ends up being 100 pull up, 200 push up and 300 sit up in about 30-32 minutes.

These are atomik bombs, a form of climbing hold:



They can be used for a variety of exercises, but I have them hanging off chains on my squat cage, and use them for different types of pullups, or just timed hangs.  They're more difficult to hold, so I try to just hold them and hang for a minute +, but failed last time as I lost concentration and my foot hit the floor.

okay..thanks..good job!

[Grape Ape]

One mile run in 6:37

1/8 mile walk with 1/4 sprint:  1.18 / 1.25

Speed ruck 1 mile:  11:20 (fasted yet) 38lb pack

Kept ruck on for:

30 sets of 45 sec with 30 sec rest:  Various exercises - planks, sandbag carries, bleacher steps, flutter kicks, sandbag chain pulls, box squats.....

Pretty good workout.  1st time doing full exercises with ruck on.

[andreisdaman]

One mile run in 6:37

1/8 mile walk with 1/4 sprint:  1.18 / 1.25

Speed ruck 1 mile:  11:20 (fasted yet) 38lb pack

Kept ruck on for:

30 sets of 45 sec with 30 sec rest:  Various exercises - planks, sandbag carries, bleacher steps, flutter kicks, sandbag chain pulls, box squats.....

Pretty good workout.  1st time doing full exercises with ruck on.

you at 100%?

[Grape Ape]

you at 100%?

Not sure.   Still afraid to test leg/hip with too many lunges.   Not full strength on presses either but the surgery sure got rid of the pain.

[Grape Ape]

3.2 mile ruck.  Bad training week.