Author Topic: GA / occasionally Soulcrusher training thread  (Read 512767 times)

Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #150 on: December 17, 2014, 06:39:58 AM »
If you can do a light or challenge before - I'm telling you - there is no better practice than that. 

Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #151 on: December 17, 2014, 06:43:36 AM »
If you can do a light or challenge before - I'm telling you - there is no better practice than that. 

Asked my buddy if he wants to do the challenge on Feb 13.....we'll see.
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Donny

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Re: Grape Ape trains for a Go Ruck
« Reply #152 on: December 17, 2014, 06:46:21 AM »
Yesterday:

7 sets DB bench  15,8,5,5,5,5,5  superset with Atomik Bomb pullups x 5, full second pause at top and bottom, 5 seconds hold at end.

6.56 mile run @ 51:30   7:51 min mile.  Felt sluggish.

Company party last night, going to really have to rally to do something today.   Might just ruck.
These Atomik Bomb pull ups look great. never used them myself. Nice variety in your workouts and Intelligent training.
http://www.powercompanyclimbing.com/2013/11/review-atomik-bombs-from-atomik.html

Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #153 on: December 17, 2014, 07:59:22 AM »
These Atomik Bomb pull ups look great. never used them myself. Nice variety in your workouts and Intelligent training.
http://www.powercompanyclimbing.com/2013/11/review-atomik-bombs-from-atomik.html

Thanks - I have the blue ones in the pic in your link.  I find them very versatile - and the way they free rotate helps alleviate shoulder issues I have.  I also attach them to chains that I use to drag a sandbag when I get the chance to work out on turf.

One thing I learned after I bought them - you can make a very cheap alternative by taking two softball (or baseballs) and driving an eye screw through them and using a washer/nut combo on the bottom.  Might be a good idea if any is cash strapped or if you want to test them before buying the real deal.
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Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #154 on: December 18, 2014, 05:27:21 PM »
Horrid workout today.  There's a cold running through my house...been trying to avoid it, but have been achy.  Didn't have it tonight.

5 sets consecutive:
10 pullup - last few sets used 1/2 inch band for 5
10 JJ
20 squat
20 lunge

Put on 44 pound pack and did 3 sets consecutive of the following:
Yoke walk - 155 lbs on bar
Bear crawl - ugh
Atomik 45 degree pullup x 10

Bear crawls taught me I have to attach the weight in my pack because it hit me in the head.   These suck....will do a shit ton more.

Plank 1 min
MB slams (20lb) x 10
Battle rope x 50 reps each arm.

Need sleep.
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Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #155 on: December 19, 2014, 05:14:57 PM »
Got sleep.  This was tough today:

5 heavy circuits, 1 min rest between to put on my shoes - yes I squat/deadlift in socks (apologies to Gal)
5 min jog/run
5 box squats
5 DB bench
5 Hex bar DL
5 chinups with 25lbs (only got 4 on set 3 for some reason)
1 min plank or 50 crunch (alternated)

20 min ruck with 55lb pack (too heavy).
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Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #156 on: December 19, 2014, 05:57:58 PM »
30 min eluptical hi intensity
 
30 min - amrap  1 min pull ups 1 min push up 1 min sit ups.   No rest

10 min elptical

10 min stair master

1 mile run

Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #157 on: December 19, 2014, 07:09:39 PM »
How do you do 1 min of pullups once, let alone 10x?
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Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #158 on: December 19, 2014, 07:13:50 PM »
How do you do 1 min of pullups once, let alone 10x?

Whatever I can get in a minute.   Sucks and hurts a lot but 1 minute

Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #159 on: December 19, 2014, 08:33:33 PM »
Whatever I can get in a minute.   Sucks and hurts a lot but 1 minute

Continuous?  That's like 20 if you do a 3 second rep.  I was happy that I could do five x 4 sets tonight with 25lb around my waist.  Still couldn't do 20, unless I did CSWOL reps.
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Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #160 on: December 20, 2014, 04:48:02 AM »
Continuous?  That's like 20 if you do a 3 second rep.  I was happy that I could do five x 4 sets tonight with 25lb around my waist.  Still could do 20, unless I did CSWOL reps.

Never get 20.   Whatever it is 10 5 4 3

Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #161 on: December 20, 2014, 06:43:38 AM »
Never get 20.   Whatever it is 10 5 4 3

Gotcha - and my post above that says "could" get 20 was supposed to  say "couldn't".  Just changed.

Fuckin sore today.  Hadn't done DLs and stuff in awhile.  55lb pack didn't help.
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Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #162 on: December 20, 2014, 07:19:57 AM »
Gotcha - and my post above that says "could" get 20 was supposed to  say "couldn't".  Just changed.

Fuckin sore today.  Hadn't done DLs and stuff in awhile.  55lb pack didn't help.

I rarely carry 55

Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #163 on: December 20, 2014, 08:15:01 AM »
I rarely carry 55

I'm just messing around - I knew it was only a 20 min ruck so why not.....

That workout I did I robbed from a Stew Smith workout you posted once.

Never really lifted heavy like that mixing in running.
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Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #164 on: December 21, 2014, 03:23:33 PM »
Been a great week of training.   Feeling good. 

Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #165 on: December 21, 2014, 05:58:37 PM »
Pyramid  1 pull up / 2 pushup / 3 sit up........do as many sets as possible, adding one pull up, two push ups, 3 sits ups.  No rest in between.

7 sets - final set was 7/14/21 and total of 28/56/84


Sprints - 18 sets @ 10 mph  20 sec on/off   inclines of 2-10.  Most at 4

8 reps of sandbag get up....need to learn the right way....just sorta winged it.
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Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #166 on: December 21, 2014, 06:49:26 PM »
Pyramid  1 pull up / 2 pushup / 3 sit up........do as many sets as possible, adding one pull up, two push ups, 3 sits ups.  No rest in between.

7 sets - final set was 7/14/21 and total of 28/56/84


Sprints - 18 sets @ 10 mph  20 sec on/off   inclines of 2-10.  Most at 4

8 reps of sandbag get up....need to learn the right way....just sorta winged it.

Good one.   

Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #167 on: December 22, 2014, 12:30:35 PM »
9.35 Mile road/trail run in 1:16:34

5k ruck at 18 min pace (I was gassed apparently).

I usually average less than an 8 min mile, but the trails add serious time, so I ended up at 8:11 per.  Trail running is like running on one of fat asses that kwon loves - the surface is a nice, soft, pillowy cushion that is easy on the knees, but the trail is laden with hidden hills craters, pock marks, and occasional mud slides that really slow you down.
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Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #168 on: December 22, 2014, 12:39:17 PM »
I'm sore as hel from yesterdays workout.  Today gonna be torture w all the lactic acid still in my legs. 

Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #169 on: December 22, 2014, 02:22:52 PM »
I'm sore as hel from yesterdays workout.  Today gonna be torture w all the lactic acid still in my legs. 

Yeah, I hear you on that.

Sometimes it's best to rest and recover.  I might tomorrow.  Shoulder is horrid right now.
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Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #170 on: December 22, 2014, 02:32:36 PM »
Yeah, I hear you on that.

Sometimes it's best to rest and recover.  I might tomorrow.  Shoulder is horrid right now.

10 sets -    5 pull ups  10 jumping jacks
5 sets - max pull ups  - 20 squats w weight
5 sets - max pulls ups - 10 pull dowons - 20 thrusters - 20 MJDB #2 - 20 Squats - 20 Lunges
2 sets - 50 crunches - 50 rev crunches - 50 left crunch - 50 right crunch  - 1 min plank 


Im sore everywhere today

Grape Ape

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Re: Grape Ape trains for a Go Ruck
« Reply #171 on: December 22, 2014, 02:37:49 PM »
10 sets -    5 pull ups  10 jumping jacks
5 sets - max pull ups  - 20 squats w weight
5 sets - max pulls ups - 10 pull dowons - 20 thrusters - 20 MJDB #2 - 20 Squats - 20 Lunges
2 sets - 50 crunches - 50 rev crunches - 50 left crunch - 50 right crunch  - 1 min plank 


Im sore everywhere today

Well, thanks for tomorrow's workout.   How much weight for squats.

I can't do MJDB.  Hurts my shoulder too much.
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Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #172 on: December 22, 2014, 02:44:20 PM »
Well, thanks for tomorrow's workout.   How much weight for squats.

I can't do MJDB.  Hurts my shoulder too much.

95's.   Was fng plenty.   My legs are killing me today.  Especially the thrusters / lunges etc 

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Re: Grape Ape trains for a Go Ruck
« Reply #173 on: December 22, 2014, 02:49:31 PM »
95's.   Was fng plenty.   My legs are killing me today.  Especially the thrusters / lunges etc 

20 reps holding 95s?  You fucking animal.
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Soul Crusher

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Re: Grape Ape trains for a Go Ruck
« Reply #174 on: December 22, 2014, 02:53:39 PM »
20 reps holding 95s?  You fucking animal.

Barbell