Author Topic: GA / occasionally Soulcrusher training thread  (Read 422985 times)

Phantom Spunker

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Re: GA / occasionally Soulcrusher training thread
« Reply #1675 on: September 15, 2021, 07:24:47 AM »

Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1676 on: September 15, 2021, 07:36:30 AM »
How was it? Easier this time?

There are factors that make it hard by itself - for example - NYC Concrete is unforgiving on your feet.  The ruck is 45 lbs and then you are carrying heavy sandbags, logs, etc.   All that weight over many hours and miles builds up.  Your feet and joints start screaming. 

I'm a lot better at the beatdowns with PT than most, but some of the smaller guys do better with the endless miles.   

Phantom Spunker

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Re: GA / occasionally Soulcrusher training thread
« Reply #1677 on: September 15, 2021, 09:06:26 AM »
There are factors that make it hard by itself - for example - NYC Concrete is unforgiving on your feet.  The ruck is 45 lbs and then you are carrying heavy sandbags, logs, etc.   All that weight over many hours and miles builds up.  Your feet and joints start screaming. 

I'm a lot better at the beatdowns with PT than most, but some of the smaller guys do better with the endless miles.   

I've done that distance and weight but thankfully not on concrete. That would be absolutely brutal on the feet. Good effort!

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1678 on: September 15, 2021, 10:31:45 AM »
I've done that distance and weight but thankfully not on concrete. That would be absolutely brutal on the feet. Good effort!

Took me a while to connect this account to your prior one(s)....lol.
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Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1679 on: September 15, 2021, 10:33:35 AM »
I've done that distance and weight but thankfully not on concrete. That would be absolutely brutal on the feet. Good effort!

Thanks man - I also like the people you meet who show up for these things.  .

Phantom Spunker

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Re: GA / occasionally Soulcrusher training thread
« Reply #1680 on: September 15, 2021, 11:10:08 AM »
Took me a while to connect this account to your prior one(s)....lol.

Haha, yeah mate...you know me. Either having a meltdown or getting banned!  ;D

Thanks man - I also like the people you meet who show up for these things.  .

Would be a great experience for sure. I'd like to do one in future when I'm around and have time.

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1681 on: September 15, 2021, 11:11:49 AM »
Would be a great experience for sure. I'd like to do one in future when I'm around and have time.

You should.

The feeling of completion is pretty amazing.
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Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1682 on: September 15, 2021, 11:21:20 AM »
Haha, yeah mate...you know me. Either having a meltdown or getting banned!  ;D

Would be a great experience for sure. I'd like to do one in future when I'm around and have time.

It is - its a team event - not a competition. 

Phantom Spunker

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Re: GA / occasionally Soulcrusher training thread
« Reply #1683 on: September 16, 2021, 03:26:31 AM »
I'll need at least a year before I have the time, but I like the idea of persuading either my girlfriend or best friend to do one with me so I can make it more memorable and fun. Credit to this thread for keeping me interested.

Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1684 on: September 16, 2021, 04:52:37 AM »
45 minutes  - Legs and compound exercises. 

5 sets.    30 sec work     30 sec rest. 

Bench - 135lbs
Squats - 70lb DB
Snatch - 70lb DB
Clean and Press - 70lb DB
Sit ups

5 sets.  45 sec work    15 sec rest

Air Runner
Burpees
Bear Crawl
Jump Rope
Hanging Leg Raises

 



Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1685 on: September 16, 2021, 06:32:44 AM »
Short but effective:

Mile walk
Plyo

Power cleans 5/5/5/5/2/1

3 x Walking lunge x 10 superset RDL x 8

10 sets EMOM:  10 KB swing / pullups

Band work for core
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Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1686 on: September 16, 2021, 07:27:56 AM »
Maybe Bhank can give you some suggestions.   ;)

Short but effective:

Mile walk
Plyo

Power cleans 5/5/5/5/2/1

3 x Walking lunge x 10 superset RDL x 8

10 sets EMOM:  10 KB swing / pullups

Band work for core

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1687 on: September 16, 2021, 07:48:53 AM »
Maybe Bhank can give you some suggestions.   ;)

I ain't shit according to bhank, so will avoid lol.
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Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1688 on: September 17, 2021, 04:33:48 AM »
45 min - back / bis / calves

5 sets   - 30 sec work    30 sec rest

Tire Flip
Farmer carries with 90 lb DB
Sandbag Bear Crawl with 200lb sandbags
Bent Over Barbell Row with 135lbs
Hanging Leg raises

5 sets  - 45 sec work    15 sec rest

Burpee Pull Ups
Mountain Climbers
Med Ball Slams
Kettlebell Swings
Sit Ups

10 minutes of bs toiling around the gym.   
 


Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1689 on: September 22, 2021, 05:42:03 PM »
Tomorrow back day. 

Today did 45min chest and legs supersets and combo.   

1 hours

12x

1 min  chest of choice
1 min assault bike
1 min legs exercise of choice
1 min air runner at walking pace
1 min core of choice