Author Topic: GA / occasionally Soulcrusher training thread  (Read 422054 times)

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1025 on: December 15, 2017, 05:49:07 PM »
Still working out, just not posting:

90/90 breathe with plate pullover
KB corkscrew
High kneeling foam roll on wall (delt stretch)

Heavy DB bench

Seated DB v press, superset pullup (added ruck for last set)

Giant sets:  4 sets non stop, no rest between giant set
20 cal on rowing machine
15 heavy KB swings
5 24" box jumps with 40 lb sand bag
8 pushup with ruck.
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Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1026 on: December 15, 2017, 06:51:16 PM »
1 hour upper body -  all basics.

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Re: GA / occasionally Soulcrusher training thread
« Reply #1027 on: December 29, 2017, 07:19:26 PM »
1/2 mile run.

5 giant sets....non stop, no rest

Pull up x 5
Floor wiper with 135 lbs x 12
24" plyo jump with 40 lbs
6 push up with ruck
12 MB wall throw

3 giant sets:
DB snatch x 10 per arm
Tire flip x 10
Box step up with ruck x 10 per leg
Pull up x 5
1.5 min rest

5 consecutive sets non stop, no rest:
80 foot OH barbell walk, with ruck on
Pull up x 5
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Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1028 on: January 04, 2018, 05:42:36 AM »
 ;)

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Re: GA / occasionally Soulcrusher training thread
« Reply #1029 on: January 04, 2018, 05:46:24 AM »
 ;)

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Re: GA / occasionally Soulcrusher training thread
« Reply #1030 on: January 06, 2018, 06:01:14 PM »
8.5 mile ruck with 45 lbs.

Stupid in this weather.
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Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1031 on: January 06, 2018, 06:16:44 PM »
Back and shoulders 30 min

HIIT 30 min to

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Re: GA / occasionally Soulcrusher training thread
« Reply #1032 on: January 08, 2018, 08:42:30 AM »
Back and shoulders 30 min

HIIT 30 min to


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Re: GA / occasionally Soulcrusher training thread
« Reply #1033 on: January 10, 2018, 05:30:17 AM »
Back/Shoulders

15 min of HIIT cardio

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Re: GA / occasionally Soulcrusher training thread
« Reply #1034 on: January 18, 2018, 06:11:22 AM »
Did a gut check and just did one of Stu Smith's Ranger training days...

1/2 mile jog

Giant set - done TEN consecutive times:
10 JJ
20 bodyweight full squat
5 pull up.

6 - half mile bike sprints

Giant set, done five consecutive times, no rest:
50 foot Yoke walk with turn with ruck + 225 lbs
30 plank with ruck
10 one arm KB swings per arm
5 pull up

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Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1035 on: January 18, 2018, 06:29:25 AM »
Did a gut check and just did one of Stu Smith's Ranger training days...

1/2 mile jog

Giant set - done TEN consecutive times:
10 JJ
20 bodyweight full squat
5 pull up.

6 - half mile bike sprints

Giant set, done five consecutive times, no rest:
50 foot Yoke walk with turn with ruck + 225 lbs
30 plank with ruck
10 one arm KB swings per arm
5 pull up



Did back and shoulders.   15 min HITT.   Airdyne and pulls mainly

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Re: GA / occasionally Soulcrusher training thread
« Reply #1036 on: January 18, 2018, 02:17:06 PM »
Did back and shoulders.   15 min HITT.   Airdyne and pulls mainly

My legs feel like needles are sticking in them.  And that was mostly from bodyweight shit.

I had to amend it - the last giant set was supposed to be:  KB swings / squats / AC squats / lunges.....meaning another 300 squat movements and 150 lunges after the 200 squats to warm up and the 6 -  1/2 mile sprints.......fuck no.
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Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1037 on: January 22, 2018, 12:18:32 PM »
1 mile bike.

Pre-hab - thoracic stretch, KB squats, trunk work.

6 sets x 2 Hang clean superset 3 max vertical leaps

3 Superset = Front squat x 7 / back squat x 13.....

3 x 30 sec extension hold

10 tank sled push / 50 sec rest

dead hang - accumulate 4 minutes hang time total, 10 burpees every time you drop.   My shirt was riding up so I switched to farmers' walk after 2 min, lol
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Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1038 on: January 23, 2018, 06:05:40 AM »
These two guys have helped me a lot


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Re: GA / occasionally Soulcrusher training thread
« Reply #1039 on: January 23, 2018, 05:28:03 PM »
Getting there.

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Re: GA / occasionally Soulcrusher training thread
« Reply #1040 on: January 24, 2018, 05:53:56 AM »
https://erikowings.com/podcast


Another great guy who has helped me so damn much

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Re: GA / occasionally Soulcrusher training thread
« Reply #1041 on: January 24, 2018, 05:27:50 PM »
Legs.    Back and Legs are my money makers. 

4 am beasting it out

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Re: GA / occasionally Soulcrusher training thread
« Reply #1042 on: January 25, 2018, 07:08:47 PM »
2.1 mile  Zombie walk with 44lb ruck and 60lb sandbag.....took about 35 min or so.
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Re: GA / occasionally Soulcrusher training thread
« Reply #1043 on: January 26, 2018, 09:13:06 AM »
I'm getting there - I FNG love the Schwinn Airdyne - what an amazing machine.   I like way better than the C2 Rower . 

185lbs as of this am

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Re: GA / occasionally Soulcrusher training thread
« Reply #1044 on: January 26, 2018, 09:23:18 AM »
We got this@!!!  42 going on  F You!!!

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Re: GA / occasionally Soulcrusher training thread
« Reply #1045 on: January 26, 2018, 10:24:06 AM »
I'm getting there - I FNG love the Schwinn Airdyne - what an amazing machine.   I like way better than the C2 Rower .  

185lbs as of this am

There's a Schwin AD6 Airdyne on Craigslist up here for about 3 bills.  Thinking of grabbing it.   Any idea of the model you use?
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Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1046 on: January 26, 2018, 10:26:37 AM »
We got this@!!!  42 going on  F You!!!

I think you have Go4It beat
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Re: GA / occasionally Soulcrusher training thread
« Reply #1047 on: January 26, 2018, 12:00:47 PM »
I think you have Go4It beat

I got him by 30lbs at only 2 inches taller

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Re: GA / occasionally Soulcrusher training thread
« Reply #1048 on: January 26, 2018, 12:06:21 PM »
I think you have Go4It beat

My legs and back are money makers too.   G for it looks amazing - but no legs ever posted.  This was weeks ago and im way leaner now.  5 7" 185  - clean

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Re: GA / occasionally Soulcrusher training thread
« Reply #1049 on: January 29, 2018, 07:58:49 PM »
9 mile ruck / 45lbs
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