GA / occasionally Soulcrusher training thread

[chaos]

This is a lot of stuff. Are you guys still doing the events? Spartan or whatever?

[Soul Crusher]

This is a lot of stuff. Are you guys still doing the events? Spartan or whatever?

Had a great year - no injuries.  Completed a lot of hard FNG events.  Feel great.   Nothing on my calendar right now - but have my 2020 schedule planning out.  Have a fast 13.1 Ruck at West Point in March, a 50 Miler in September.  A few other hard ones I want to do Grape knows about.   

Right now - just want to go a little heavier w the sandbags and deads etc.  Sitting at about 195lb and feel great. 

[Grape Ape]

Had a great year - no injuries.  Completed a lot of hard FNG events.  Feel great.   Nothing on my calendar right now - but have my 2020 schedule planning out.  Have a fast 13.1 Ruck at West Point in March, a 50 Miler in September.  A few other hard ones I want to do Grape knows about.   

Right now - just want to go a little heavier w the sandbags and deads etc.  Sitting at about 195lb and feel great. 

Mine was different - I hit the 50 miler in June, while in the middle of returning to baseball.  Tore a hammy late Aug, tried to return too early for the playoffs twice, and paid the price.  Fully rehabbed now.

Goal is to Hex DL a bit over 400 and follow it right up with a 5 mile run, sub 39ish.  I think that will be a good balance of stamina and strength for my dumb ass to start prepping for something else.

Considering another Star Course, a Heavy, and the Ultra Beast in 2020.  Tall order, especially with baseball.

[Soul Crusher]

Mine was different - I hit the 50 miler in June, while in the middle of returning to baseball.  Tore a hammy late Aug, tried to return too early for the playoffs twice, and paid the price.  Fully rehabbed now.

Goal is to Hex DL a bit over 400 and follow it right up with a 5 mile run, sub 39ish.  I think that will be a good balance of stamina and strength for my dumb ass to start prepping for something else.

Considering another Star Course, a Heavy, and the Ultra Beast in 2020.  Tall order, especially with baseball.

You need to do a Heavy

[chaos]

At some point do either one of you ask yourself "why"?  I get the whole pushing yourself to the limit thing. Is there an overlap correlation?
For instance....you carry a 50lb bag for x number of miles...could you throw on a backpack and head out on an X mile hike into the mountains with the elevation and terrain changes?

[Grape Ape]

At some point do either one of you ask yourself "why"?  I get the whole pushing yourself to the limit thing. Is there an overlap correlation?
For instance....you carry a 50lb bag for x number of miles...could you throw on a backpack and head out on an X mile hike into the mountains with the elevation and terrain changes?

"Why" is easy for me.  Having an event to train for makes me train and not get lazy.  Also - they are an absolute blast, so it's a win/win.

As for the second sentence, of course you could.  In fact, it's a good way to train.

But, to me, it's not as fun as say, doing a star course, where you have to find/map 30 points, and hit them under a time limit.......being in a downpour at 3 a.m in shit NY on some random path in a park with a headlamp is fun to me.....to each his own I guess, lol.

[chaos]

"Why" is easy for me.  Having an event to train for makes me train and not get lazy.  Also - they are an absolute blast, so it's a win/win.

As for the second sentence, of course you could.  In fact, it's a good way to train.

But, to me, it's not as fun as say, doing a star course, where you have to find/map 30 points, and hit them under a time limit.......being in a downpour at 3 a.m in shit NY on some random path in a park with a headlamp is fun to me.....to each his own I guess, lol.

Have you ever tried survival camping? A day or two alone in the backwoods is amazing.

[Soul Crusher]

At some point do either one of you ask yourself "why"?  I get the whole pushing yourself to the limit thing. Is there an overlap correlation?
For instance....you carry a 50lb bag for x number of miles...could you throw on a backpack and head out on an X mile hike into the mountains with the elevation and terrain changes?

For me - its being in the best shape possible at my age - going on 45.  I enjoy the events and people I meet.  But I like feeling able and capable to do whatever the EFF I want.  most of my friends are a disaster physically. 

[Grape Ape]

8 mins easy circuit slow:
10m sideways bear crawl, each way
5 single KB squats, per side
5 box jumps
200M jog

6 sets - 3 point front squat / 2 sec x 3 reps  (2 sec pause at 1/4 way down / parallel / below parallel) - these kind of suck
superset DB cleans x 7

RDL - 3 x 8 (I added to test hammy) superset paloff press x 8 per side

20 min AMARP:
7 push up
14 double db snatches
200M run

Massage gun

[Soul Crusher]

Nice.   That’s awesome.

8 mins easy circuit slow:
10m sideways bear crawl, each way
5 single KB squats, per side
5 box jumps
200M jog

6 sets - 3 point front squat / 2 sec x 3 reps  (2 sec pause at 1/4 way down / parallel / below parallel) - these kind of suck
superset DB cleans x 7

RDL - 3 x 8 (I added to test hammy) superset paloff press x 8 per side

20 min AMARP:
7 push up
14 double db snatches
200M run

Massage gun

[Grape Ape]

Nice.   That’s awesome.

Thanks.  Feels like it’s starting to click.

[Soul Crusher]

Thanks.  Feels like it’s starting to click.

m
DB snatches are so much better than w a barbell

[Grape Ape]

m
DB snatches are so much better than w a barbell

100% agree.

Doing double ones is bit weird though - it’s almost like a swinging hammer curl.   I prefer the single.

[Soul Crusher]

Did a fast 5 miler this am w 55 lbs .   Gym later

[Soul Crusher]

Sunday -   early am 6 mile trail walk - awesome and relaxing.  Afternoon - Gym - 30 minutes Heavy DB  - 30 minutes HIIT w the ski mill, sit ups, up/downs, etc.

Today:

10x    - w the 5 gallon water can -  curl, squat, press, step ups on tire and flip 
25 yards and back double sandbag crawl with the goruck bags - 100 and 150s -  SUCKED!
25 yards and back - prowler sled - burpee and push out
20 sit ups w 25 lb medicine ball
10x squat w 100lb sandball
10x 225 deadlift
25 yards and back - sideways plank walk     

[Soul Crusher]

Have you ever tried survival camping? A day or two alone in the backwoods is amazing.

GORUCK HEAVY  - its a 24 hour gut check and glorious

[Grape Ape]

Yesterday:

8 min circuit of lateral jumps, band walks, a/b skip, etc

4 miles of running, trying to get reverse splits - finishing each mile faster than starting

5 sets - one arm farmers walk with OH KB hold with the other - 50 ft each way, 1 min rest

2 rounds:
15 sandbag cleans
10 sandbag slams
5 burpee to bar

This circuit was supposed to be four rounds, but wife came downstairs and ruined it.

[Soul Crusher]

Yesterday:

8 min circuit of lateral jumps, band walks, a/b skip, etc

4 miles of running, trying to get reverse splits - finishing each mile faster than starting

5 sets - one arm farmers walk with OH KB hold with the other - 50 ft each way, 1 min rest

2 rounds:
15 sandbag cleans
10 sandbag slams
5 burpee to bar

This circuit was supposed to be four rounds, but wife came downstairs and ruined it.

Nice.

[Soul Crusher]

30 minutes 1-2-3-4 PT Pyramid from 1-10-1 

1 pull Up
2 push up
3 squats
4 mountain climbers

So its 20 sets - at the top of the pyramid 10th set - its 10 pull ups, 20 pushups, 30 squats, 40 mountain climbers,

30 minutes Bas Rutten all around fighting CD w 7.5lb hand weights. 

[Soul Crusher]

75 Minutes - repeat - no rest. 

1 Minute Assault Bike
10 x with 5 gallon water cans - step up on tire and Flip
10 x Kettle Bell Swing
50 yards Prowler Sled
10 x Push Up with opposite plank hold for 5 seconds each - sucks!
10 x Push Up w 25lb db and side plank hold 5 seconds each
1 minute jump rope. 

[Grape Ape]

8 min circuit:
2 min on airdyne
psoas march
long jump x 3

Banded Hex DL at 70% of 3RM x 6 superset 2 seated box jump

3 sets KB drag through plank - 10 per side......very hard

11 min AMARP
12 cal on airdyne
12 DB cleans
6 sand bag tosses

stretch

[Soul Crusher]

75 minutes for rounds and no rest.

20 Overhead Slams with 25lb medicine ball
20 sit ups with 25lb medicine ball
10 DB Snatch w the 40's
10 curl, press, and throw w the 100lb sandball
50 yard banded walk
50 yard one arm farmer carry w 80lb kettlebell
10x 225 lb deadlift
100 yard farmer carry with 120lb sandbag on one shoulder and carrying the 5 gallon water can with opposite hand

[Soul Crusher]

15 minutes legs - prowler sled, lunges, squats, etc. 

30 minutes Bas Rutten All Around Fighting CD

50 partner shoulder planks - no rest - SUCKS!

30 minutes Bas Rutten All Around Workout CD

Overall 90 minutes. 

[Grape Ape]

15 minutes legs - prowler sled, lunges, squats, etc. 

30 minutes Bas Rutten All Around Fighting CD

50 partner shoulder planks - no rest - SUCKS!

30 minutes Bas Rutten All Around Workout CD

Overall 90 minutes. 

These  workouts are awesome.

If I did them, I would have to consume 5000 calories a day to avoid shrinking to nothing.

Be happy with your goombah genetics, lol.

[Soul Crusher]

5 mile ruck early am.

Afternoon workout

45 minutes DB supersets.   15 minutes fng around on e ski mill and tire flips and slam balls.