Author Topic: GA / occasionally Soulcrusher training thread  (Read 499949 times)

Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1225 on: December 20, 2019, 12:46:26 PM »
TRX had a flash sale - 50% off - grabbed a sweet set up. 



Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1226 on: December 20, 2019, 02:22:41 PM »
TRX had a flash sale - 50% off - grabbed a sweet set up. 




It's a good piece of equipment.
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Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1227 on: December 21, 2019, 02:17:49 PM »
Destroyed it today. 

30 min heavy compound DB.  No rest. 

30 min HIIT w heavy tire - 80 lb kettlebell and 100 lb slam ball.  Awesomeness. 

2 hour rest.

4 mile ruck w 55 lb ruck

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1228 on: December 21, 2019, 08:46:57 PM »
30 ft lateral bear crawl each way
One arm KB squats
Box Jumps

1/2 mile run

6 sets x 3 - front squats, 2 sec pause at parallel, 2 sec pause at bottom.   Superset - DB Cleans x 8

Paloff press 3 x 12 per side

18 min, EMOM.

8 burpee to 8 foot target
8 60lb sandbag slams
1 min rest
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Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1229 on: December 22, 2019, 03:47:28 AM »
30 ft lateral bear crawl each way
One arm KB squats
Box Jumps

1/2 mile run

6 sets x 3 - front squats, 2 sec pause at parallel, 2 sec pause at bottom.   Superset - DB Cleans x 8

Paloff press 3 x 12 per side

18 min, EMOM.

8 burpee to 8 foot target
8 60lb sandbag slams
1 min rest

Nice

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1230 on: December 22, 2019, 07:02:02 AM »
Nice

When I finish my soflete cycle, i'm going to pick a few of your random ones and try those for a few weeks.
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Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1231 on: December 22, 2019, 05:54:40 PM »
Glute bridge, ski lateral jumps, etc for warmup.

4.25 mile run

3 sets KB complex - can't put down KB:
50 ft farmer carry
5 push press
50 ft OH carry

6 Giant Sets / 2 min rest:
DB Press x 10
DB curl x 10
Strict pull up max
Skull crusher x  10
Hammer curl x 10


Weights AFTER run is most interesting
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Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1232 on: December 23, 2019, 04:23:32 AM »
Sunday didnt do squat.

Today

45 Minutes Rounds of

315 x 6 Deadlift

80lb kettle bell swing x 10

25 yards and back one arm farmer carry w 80lb kettlebell

120lb Sand Bag Shouldering x 10

4 Turkish Get up w 50lb sandbag

10 25lb medicine ball slams

Rope tied to prowler sled - pull 25 yards w heavy weight and push back 25 yards

100 yards farmer carry w 5 gallon water cans


30 Minutes

Bas Rutten All Around Workout CD 

Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1233 on: December 24, 2019, 07:00:49 AM »
60 minutes heavy ass DB supersets and drop sets 

was awesome.

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1234 on: December 24, 2019, 12:57:36 PM »
5 min airdyne
Band RDLs
1 leg jumps

6 x 3 banded deadlifts at 75% of week on test 3 rep max / superset seated box jump

3 x 10 side plank with db pull through

10 min EMOM
Sandbag thruster x 10
Box jump with step down x 10
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Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1235 on: December 24, 2019, 02:32:48 PM »
Sweet. 

Got my trainees signed up for West Point half marathon ruck in March.    Heavy NYC June 2020 I already told them get ready. 

Cause f everyone - we are doing it.


5 min airdyne
Band RDLs
1 leg jumps

6 x 3 banded deadlifts at 75% of week on test 3 rep max / superset seated box jump

3 x 10 side plank with db pull through

10 min EMOM
Sandbag thruster x 10
Box jump with step down x 10

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1236 on: December 26, 2019, 04:11:14 PM »
8 minute warmup circuit + 2 additional movements:
PVC Kang squat x 5
Banded monster walk x 5
Lateral single leg hop x 5
200m jog

Single arm ring row
Half kneel KB press

Stamina:
6 sets @ 400m run at 80-90% pace
2 min walk between sets

Strength:
6 sets floor press x 3 @ 90% or 3RM
Superset one arm DB row x 12 per side

3 sets hanging L hold x 30 sec - I CAN'T DO THIS.  Must be weak in the lower abs.   Did flutters instead.

15 min massage gun / stretching
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Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1237 on: December 27, 2019, 05:25:04 AM »
60 minutes -

1 minute assault bike
1 minute TRX nonsense
4 x - one arm row w 88lb kettlebell and tire flip
10 x kettlebell swing w 88lb
10 x - curl squat press w 100lb sandball
6 x 315lb deadlift
100 yards sandbag carry w GR 120 sandbag

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1238 on: December 27, 2019, 11:34:07 AM »
Mixing in 315 DLs is beastly.

88lb KB swings is too.
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Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1239 on: December 27, 2019, 04:40:57 PM »
Iím going to 405 next week.

We donít have 120íkb or o would go to that. 


Not playing grab ass any longer.  Time to take out the trash and get really.

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Re: GA / occasionally Soulcrusher training thread
« Reply #1240 on: December 28, 2019, 04:10:49 AM »
Impressive gents.

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1241 on: December 28, 2019, 07:50:53 AM »
Iím going to 405 next week.

We donít have 120íkb or o would go to that. 


Not playing grab ass any longer.  Time to take out the trash and get really.

Attach a band to the KB, or wrap a chain around it for 10 more lbs.
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Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1242 on: December 28, 2019, 07:52:17 AM »
Impressive gents.

Thank you - SC is on another level right now though lol.


This week is the first week i felt "in shape" when I wasn't working out since my hamstring tear in august.
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chaos

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Re: GA / occasionally Soulcrusher training thread
« Reply #1243 on: December 28, 2019, 09:26:48 AM »
Iím going to 405 next week.

We donít have 120íkb or o would go to that. 


Not playing grab ass any longer.  Time to take out the trash and get really.
How many reps? Buy yourself a bigger kb!!
Liar!!!!Filt!!!!

Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1244 on: December 28, 2019, 12:57:25 PM »
How many reps? Buy yourself a bigger kb!!

I can bang out 10 but but I donít like exhausting myself on any one lift.

chaos

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Re: GA / occasionally Soulcrusher training thread
« Reply #1245 on: December 29, 2019, 08:37:33 AM »
I can bang out 10 but but I donít like exhausting myself on any one lift.
Impressive
Liar!!!!Filt!!!!

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1246 on: December 29, 2019, 08:17:25 PM »
Warmup / the same

5 - 1000m runs @ 90%

Weighted pull-ups 6x3, superset one arm KB press x 10.

Pressed for time so that was it today.
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benchmstr

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Re: GA / occasionally Soulcrusher training thread
« Reply #1247 on: December 30, 2019, 08:46:32 AM »
Not a goddamn thing in months

Bench

chaos

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Re: GA / occasionally Soulcrusher training thread
« Reply #1248 on: December 30, 2019, 06:20:59 PM »
Not a goddamn thing in months

Bench
Fatty
Liar!!!!Filt!!!!

benchmstr

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Re: GA / occasionally Soulcrusher training thread
« Reply #1249 on: December 30, 2019, 09:20:53 PM »
Fatty
Pretty much...blew out my rotator cuff and had surgery.

It's ok though! I replaced working out with drinking more whiskey and kept my same calorie range as when I lifted!

Seriously, I've been burning through a 1.75 liter bottle of Glenlivet 12 a week lol

Bench