Author Topic: GA / occasionally Soulcrusher training thread  (Read 432903 times)

Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 28145
  • Doesnt lie about lifting.
Re: GA / occasionally Soulcrusher training thread
« Reply #1700 on: October 05, 2021, 05:45:06 AM »
10 minutes - Warm up w DB and step ups

45 Min - Back / Bis / and to a few step ups after each set. 

Circuit 1  30 sec work - 30 sec rest

Tire Flip w 1 arm row w the 100lb DB
Farmer Carry w 80's
Med Ball Slams
Rope Pull Ups (Awesome)
Drag Rows with 3oolbs plates tied to strap. 

Circuit 2 - 40 sec work 20 sec rest

Burpee Pull Ups
Prone Row w 30lb DB
Assault Bike 
Bicep Curls
Air Runner

Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 28145
  • Doesnt lie about lifting.
Re: GA / occasionally Soulcrusher training thread
« Reply #1701 on: October 05, 2021, 06:57:00 AM »
Spot the F on.   Never went to the dark side.  Been training since I'm 13-14 yo and never stopped. 


Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 28145
  • Doesnt lie about lifting.
Re: GA / occasionally Soulcrusher training thread
« Reply #1702 on: October 05, 2021, 10:30:34 AM »
This was FNG cranking at 4 am.   


Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 28145
  • Doesnt lie about lifting.
Re: GA / occasionally Soulcrusher training thread
« Reply #1703 on: October 08, 2021, 05:22:42 AM »
10 minute warm up  w 40lb DB

3 sets - DB Squats superset w DB incline press
3 sets - Leg Press superset w Chest Flys
3 Sets - Leg Extensions superset with low cable fly
3 Sets - Leg Curls superset w High Cable Fly

Circuit  5 x 40 sec work 20 sec rest

DB Squats w 120's
Floor DB chest press w 70's
Walking Lunges
Sorinex Roller -  Wide Pushups
Airbike

5 sets - w the Tank - banded power walk  15 yards down - and chest push out with the Tank on the way back 15 yards

20 x - Burpee & Chest Push out w the Tank

3 x push the 120lb sandbag across the basketball court.   

Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 28145
  • Doesnt lie about lifting.
Re: GA / occasionally Soulcrusher training thread
« Reply #1704 on: October 08, 2021, 09:12:38 AM »
Again - SPOT THE F on!!! 



Grape Ape

  • Moderator
  • Getbig V
  • *****
  • Posts: 17455
  • Y board, The Committee™, Chief Data Officer
Re: GA / occasionally Soulcrusher training thread
« Reply #1705 on: October 10, 2021, 06:24:05 AM »
1/2 mile run
Plyo / bands / etc

Box squats:
1x8
1x5
10x2 EMOM

Landmine 5x12
Walking lunge 5 x 10

XYT pulls on TRX / DB lateral

20 x sprint - 10 sec on / 20 sec off....various inclines.
Y

Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 28145
  • Doesnt lie about lifting.

Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 28145
  • Doesnt lie about lifting.
Re: GA / occasionally Soulcrusher training thread
« Reply #1707 on: October 13, 2021, 05:28:35 AM »
45 min back and calves and legs

60 Min of following

1 minute - 12-15 calories on assault bike
1 sets of back or core

10 minutes of cool down back and traps and calves. 

Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 28145
  • Doesnt lie about lifting.
Re: GA / occasionally Soulcrusher training thread
« Reply #1708 on: October 14, 2021, 04:39:23 AM »
Killed it today! 

10 minutes warm up w DB

3 sets -  80lb single DB clean and press x 10 - Upright Rows with 40's x 10
3 sets - 80lb Single DB clean and press x 10 - Side Lateral Raises w 35s' x 10
3 sets - 80lb Single DB clean and press x 10 - Bent over lateral raise w 35's x 10

Circuit  5 x

30 sec assault bike  / 10x Sumo High Pull
30 sec assault bike /  10 x sandbag clean, front squat, thruster
30 sec assault bike /  10 x 75lb DB Snatch
30 Sec assault bike /  10 x DB shoulder complex
30 sec Assault Bike / 10 x DB Shrugs w 65's


3 sets -  Standing Military Press w 60lb DB x 10    drop set to 30lb DB x 10    -   30 sec jump rope. 
3 sets - Standing DB lateral raises W 40'S X 10 drop set to 20's DB x 10 - 30 sec jump rope
3 sets - Standing DB bent over lateral raises w 40's x 10 drop set to 30's DB x 10 - 30 sec jump rope. 


Drenched and soaked. 

Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 28145
  • Doesnt lie about lifting.
Re: GA / occasionally Soulcrusher training thread
« Reply #1709 on: October 29, 2021, 08:25:46 AM »
 ;)

Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 28145
  • Doesnt lie about lifting.
Re: GA / occasionally Soulcrusher training thread
« Reply #1710 on: November 16, 2021, 07:46:24 AM »

Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 28145
  • Doesnt lie about lifting.
Re: GA / occasionally Soulcrusher training thread
« Reply #1711 on: November 30, 2021, 05:38:35 AM »

Soul Crusher

  • Competitors
  • Getbig V
  • *****
  • Posts: 28145
  • Doesnt lie about lifting.
Re: GA / occasionally Soulcrusher training thread
« Reply #1712 on: December 03, 2021, 06:21:58 AM »
30 minutes - no fng rest and these are minimums to get for each exercise. 

This is a conditioning down and dirty slasher  - 6 rounds.

Goal is as follows:   
220 calories on the bike
50 mountain climbers
15 situps
5 tire flips
8 - 10 burpees
10 med ball slams


30 Sec Air bike
30 sec mountain climbers

30 sec air bike
30 sec sit ups

30 sec air bike
30 sec tire flip

30 sec air bike
30 sec burpees

30 sec air bike
30 sec Med Ball slams

Grape Ape

  • Moderator
  • Getbig V
  • *****
  • Posts: 17455
  • Y board, The Committee™, Chief Data Officer
Re: GA / occasionally Soulcrusher training thread
« Reply #1713 on: December 03, 2021, 07:52:35 AM »
Good to see you posting in the real thread on not the poser one on the G&O
Y