Author Topic: GA / occasionally Soulcrusher training thread  (Read 512485 times)

Grape Ape

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Re: GA training thread
« Reply #525 on: August 19, 2015, 05:54:34 PM »
Way too fuckin' hot tonight.

Mile run in 6:22

Carry home depot bucket in front full of 70lbs of weight for 1/4 mile - 3 stops for sets of 25 push up, finish with 1:15 plank.

80lb sand bag carry on shoulders for 1/4 mile....stop half way for 50 plyo jumps up bleachers and 25 more push up, finish with 1:00 plank

Mile run in 6:43

That's it....too hot.  I kind of suck at carrying the bucket.
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Grape Ape

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Re: GA training thread
« Reply #526 on: August 21, 2015, 08:50:57 PM »
Surgically repaired shoulder felt a bit fatigued today, so I shut it down.

DB press  20/12/10/8 super set with 5 pull ups

Front squat 1 x 8  6 x3 super set with 5 pull ups

One giant set:

Run treadmil @ 6 min mile for 1:30
120 lb weight sled pull
5 DB snatch
5 pull up....

stopped....letting shoulder rest....will run or ruck exclusively next 3-4 days.
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Grape Ape

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Re: GA training thread
« Reply #527 on: August 23, 2015, 09:10:26 PM »
95 all day here - too hot outside....

2 miles in 15:20 - cut short run - 95 degrees is too much.

Place where I'm at had old school universal so I did some BS there just to mess around

5 consecutive Giant sets:  machine neural press / machine squat / lat pull down.   Kept the reps above 12.

2 giants sets:  standing neutral DB / hammer curl / DB lunge.

First machine in a long time.  Felt really odd.
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Grape Ape

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Re: GA training thread
« Reply #528 on: August 28, 2015, 04:23:56 PM »
Vacation rainstorm gave me a free 2 hrs:

35 sets of 50 seconds each / 15 rest

2 mile speed ruck in 23:50

10 - 20 second sprints / 20 sec rest - 10-11.2 mph
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Grape Ape

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Re: GA training thread
« Reply #529 on: September 01, 2015, 06:10:11 PM »
3.01 mile run in 22:16, 7:24 pace

5k ruck home in 39:15
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andreisdaman

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Re: GA training thread
« Reply #530 on: September 01, 2015, 06:11:48 PM »
you're a machine 8)

Grape Ape

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Re: GA training thread
« Reply #531 on: September 03, 2015, 06:16:08 PM »
Started a workout, stopped in the middle.  Too little sleep, too late at night.
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CalvinH

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Re: GA training thread
« Reply #532 on: September 04, 2015, 04:54:09 AM »
you're a machine 8)
Started a workout, stopped in the middle.  Too little sleep, too late at night.


 ::) :D

Grape Ape

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Re: GA training thread
« Reply #533 on: September 04, 2015, 05:53:54 AM »

 ::) :D

This irony was not lost on me as I typed it.  I need to make up for that today.
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Grape Ape

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Re: GA training thread
« Reply #534 on: September 04, 2015, 03:58:41 PM »
2 miles in 14:30

1/4 mile front sandbag carry with 85 pushups mixed in
1/4 mile sprint
1/4 mile shoulder sandbag carry
1/4 mile sprint

1:17 plank
50 crunch
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Grape Ape

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Re: GA training thread
« Reply #535 on: September 04, 2015, 05:25:34 PM »
What weight are you rucking with now, grape?

I usually go with 40 lbs of weight + the ruck which is 3.8lbs or something.

For the event, only need 30lbs of weight.
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Grape Ape

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Re: GA training thread
« Reply #536 on: September 04, 2015, 08:01:20 PM »
That's a nice weight, can get a good pace going with that. you will be absolutely flying with 30lbs, the difference will be crazy.

Soulcrusher (former poster here) taught me this cadence:

100 steps @ brisk walk
100 steps @ shuffle pace

Found this puts me at 12 min mile pace.

Thing is, I've seen some commentary on the GR challenges = once they made the team do a walking lunge around the perimeter of Detroit stadium - I couldn't even fathom that the way my legs feel after a long ruck......hoping I just rise to the occasion.
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Grape Ape

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Re: GA training thread
« Reply #537 on: September 07, 2015, 06:32:04 PM »
Yesterday - Family hike over a mountain - 3 miles in about double the time it usually takes me with the ruck on and full.  Pretty steep stuff though.
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Grape Ape

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Re: GA training thread
« Reply #538 on: September 07, 2015, 07:48:28 PM »
Mile run in 6:24

1/4 mile 80 lb sandbag front, side carry - 100 push ups mixed in

2 Mile speed ruck in 22:40

50 yard bear crawl with ruck
50 yard sand bag drag with ruck
2 30 sec planks with ruck / 15 sec rest
50 yard sand bag drag

Mile run in 6:43
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Grape Ape

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Re: GA training thread
« Reply #539 on: September 09, 2015, 05:47:26 AM »
DB press pyramid 15/12/10/8/6  all superset with Hex bar DL / 5 reps - don't want to do too much weight as events approach.

3 sets of 5 atomik bomb pull ups with 20 sec hold at top of last rep, superset overhead press 12-15 with hold at end.

That is it.
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Grape Ape

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Re: GA training thread
« Reply #540 on: September 09, 2015, 06:59:13 PM »
5.83 mile night run.

46:04 / 7:54 pace - was on the phone for the first four miles.
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andreisdaman

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Re: GA training thread
« Reply #541 on: September 10, 2015, 06:34:43 AM »
5.83 mile night run.

46:04 / 7:54 pace - was on the phone for the first four miles.

wow..able to talk coherently on the phone and run as well..good job

Grape Ape

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Re: GA training thread
« Reply #542 on: September 10, 2015, 06:47:32 AM »
wow..able to talk coherently on the phone and run as well..good job

slightly sub 8 min mile pace is apparently a comfortable talking pace.  I've read that your "comfort pace" is defined as just that - the speed which you can hold casual conversation.

Wasn't the plan, though, just happened to get a call that I had to take about 1/4 mile in.
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andreisdaman

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Re: GA training thread
« Reply #543 on: September 10, 2015, 10:02:50 AM »
slightly sub 8 min mile pace is apparently a comfortable talking pace.  I've read that your "comfort pace" is defined as just that - the speed which you can hold casual conversation.

Wasn't the plan, though, just happened to get a call that I had to take about 1/4 mile in.

Working out and conducting business at the same time....talk about multi-tasking...what a BOSS! 8)

True Getbigger

Grape Ape

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Re: GA training thread
« Reply #544 on: September 12, 2015, 03:48:23 PM »
Yesterday:

1 mile run in 6:43
70 lb bucket carry

That was it....wasn't even planning on working out.


Today

5.75 mile hilly trail run.  Focus on pace on flat, and sprinting down hill.  Luckily didn't fall on rocks.

10x plyo box jump / 10 push up / 10 pull up

10 sets focus on grip:

30 sec hang from bar / rope / atomik bomb followed push up x 10  1 min rest

Neutral grip single arm db floor press 3 x 8
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Grape Ape

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Re: GA training thread
« Reply #545 on: September 13, 2015, 05:34:20 PM »
Unexpected 9.9 mile ruck, half in torrential downpour.

iPhone now submerged in rice overnight since it got a bit wet.
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Grape Ape

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Re: GA training thread
« Reply #546 on: September 13, 2015, 08:29:33 PM »
Hopefully a Chinese guy will stop by overnight and fix it! I did a fast 4 miler the other day, will crack an 8 miler tomorrow. Only good thing about the rain is it cools you down.

You are right.

The rain is what caused it to go 10 instead of 6.  When it became semi-hurricane, it became totally fun, and I need the experience of my shoes being soaked, so I changed course.  Thoroughly enjoyed it.  I usually listen to music or baseball games, this time I just walked that last four miles in the dark while my iPhone was packed away.
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Grape Ape

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Re: GA training thread
« Reply #547 on: September 16, 2015, 05:27:07 AM »
45 sets, various exercises......55 seconds each / 15 seconds rest in between.
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Set It Up

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Re: GA training thread
« Reply #548 on: September 16, 2015, 01:51:27 PM »
45 sets, various exercises......55 seconds each / 15 seconds rest in between.

weights exercises or bodyweight?
can you post some examples?

thanks

Grape Ape

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Re: GA training thread
« Reply #549 on: September 16, 2015, 05:39:03 PM »
weights exercises or bodyweight?
can you post some examples?

thanks

Sure - here's the exact list.  I got this workout from SoulCrusher - he uses 35lb dumbells, I'll put the weights I use.....haven't worked up to exactly one minute per, as I stated I did 55 seconds....first time I did 45 seconds per, with 20 lb dumbbells and worked up from there........some of these exercise will need to be Youtubed to figure them out - like the first one - manmakers - is a dumbbell curl to press, then drop to a burpee, pushup, then one arm row on each side while in push up position...that's one rep.

I use the "seconds" timer app on my phone.

Have to keep eye on the clock for precision.  I don't always get the required reps, as they're built on one minute, but I try to get close, and sometimes I substitue exercises on the fly if my shoulders are barking - like I'll just free hang, from the bar, push the prowler, run on treadmill.........

Light weights, but only 15 seconds rest between is a beast.


1.  w 25 lbs db's  -  10 Manmakers

2.  w 25lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press

3.  w one25 lbs dumbbell - each arm - 8 squat / upright row   -  7 swinging db raise

4.  1 minute plank hold

5.  25 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 25 lbs db's  -  10 Manmakers

15.  w 25lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press

16.  w one 25 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 20 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.  25 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 25lbs dumbbells

39.  each arm 25 lb dumbells -  8 squat / upright row    7 dumbbell swings  

40.  12-15 manmakers w 25bs dumbbells

41.  1 minute plank

42.  25 sit ups

43.  1 minute cycle

44.  20 pop ups

45.  12 walk out push ups


15 seconds rest between each set - usually works out to an hour almost exactly.  If I have time, will ruck after sometimes.
  
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