GA / occasionally Soulcrusher training thread

[chaos]

3 hours? lol

[Soul Crusher]

Awesome workout today.

15 Min of DB compounds - to warm up.

Then 45 minutes straight - zero rest. 

5x5 Burpee, 10 mountain climbers, 5 push ups - 1 Pull Up , 1 minute assault bike

5x5 Burpee, 10 mountain climbers, 5 push ups - 1 tire flip (200lb tire) 1 minute assault bike

5x5 Burpee, 10 mountain climbers, 5 push ups - 5 dips - 1 minute assault bike

5x5 Burpee, 10 mountain climbers, 5 push ups - 15 sit ups - 1 minute assault bike 


DRENCHED afterwards.   


 

[Grape Ape]

Awesome workout today.

15 Min of DB compounds - to warm up.

Then 45 minutes straight - zero rest. 

5x5 Burpee, 10 mountain climbers, 5 push ups - 1 Pull Up , 1 minute assault bike

5x5 Burpee, 10 mountain climbers, 5 push ups - 1 tire flip (200lb tire) 1 minute assault bike

5x5 Burpee, 10 mountain climbers, 5 push ups - 5 dips - 1 minute assault bike

5x5 Burpee, 10 mountain climbers, 5 push ups - 15 sit ups - 1 minute assault bike 


DRENCHED afterwards.   


 

Going to try this - what is 5x5 burpee?  Is it just 5 burpees?

[Soul Crusher]

Going to try this - what is 5x5 burpee?  Is it just 5 burpees?

5 sets.  Each set      5 x you do a burpee 10 mountain climbers 5 push ups. 1 pull up 1 minute assault bike

[benchmstr]

Tore rotator cuff..while in bed..stretching! I am now a total bitch!

Haven’t lifted a weight or shot a gun in months...

Fuck my life

Bench

[IroNat]

Awesome workout today.

15 Min of DB compounds - to warm up.

Then 45 minutes straight - zero rest. 

5x5 Burpee, 10 mountain climbers, 5 push ups - 1 Pull Up , 1 minute assault bike

5x5 Burpee, 10 mountain climbers, 5 push ups - 1 tire flip (200lb tire) 1 minute assault bike

5x5 Burpee, 10 mountain climbers, 5 push ups - 5 dips - 1 minute assault bike

5x5 Burpee, 10 mountain climbers, 5 push ups - 15 sit ups - 1 minute assault bike 


DRENCHED afterwards.   


 

You a beast, bro.

[Soul Crusher]

You a beast, bro.

I’ll start posting here more.    Workouts have gotten way better and more intense lately.

[IroNat]

I’ll start posting here more.    Workouts have gotten way better and more intense lately.

Why do you post here and not in the Training section?

[Soul Crusher]

Why do you post here and not in the Training section?

No idea.   I don’t do bodybuilding stuff anymore.   Now it’s like a hybrid of HIIT. Strongman movements   Basic shit like pull ups dips push ups squats and lunges.  A lot of stuff w heavy sandbags and the prowler sled. 

Just a lot more fun and functional.   

[chaos]

Why do you post here and not in the Training section?

Posting here means you've posted a pic of yourself or sent one to a trusted mod to be vouched for. The training section is for every other anonymous person on getbig.

[Grape Ape]

Posting here means you've posted a pic of yourself or sent one to a trusted mod to be vouched for. The training section is for every other anonymous person on getbig.

Exactly.

I tore a hammy end of August and have now rehabbed it successfully.   Turned out my left hip was a full inch higher than right, and it's been adjusted.   Short term goal is to pull 400+ on the hex bar, then run 5 miles in under 39 minutes, followed by 15-20 pullups.  I think that will be a good balance for me in terms of strength + conditioning.

First workout back went as follows I was concerned I'd be super weak, but it wasn't the case.

Airdyne, 5 min
90/90 breathing
Banded hamstring extension
Banded Psoas march.

Deadlift - 6 sets x 3 , superset with seated box jump

4 giant sets, consectutinve no rest:
DB Power Clean
DB push press
DB Step up
Farmers carry

Mobility + Stretching........(didn't skip it for once - super important for me now).

[chaos]

Exactly.

I tore a hammy end of August and have now rehabbed it successfully.   Turned out my left hip was a full inch higher than right, and it's been adjusted.   Short term goal is to pull 400+ on the hex bar, then run 5 miles in under 39 minutes, followed by 15-20 pullups.  I think that will be a good balance for me in terms of strength + conditioning.

First workout back went as follows I was concerned I'd be super weak, but it wasn't the case.

Airdyne, 5 min
90/90 breathing
Banded hamstring extension
Banded Psoas march.

Deadlift - 6 sets x 3 , superset with seated box jump

4 giant sets, consectutinve no rest:
DB Power Clean
DB push press
DB Step up
Farmers carry

Mobility + Stretching........(didn't skip it for once - super important for me now).

I've actually started foam rolling, stretching more and cryotherapy. Getting old sucks.

[Grape Ape]

I've actually started foam rolling, stretching more and cryotherapy. Getting old sucks.

Yup / the mobility and shit becomes the most important.  I’m awful at it / bought a massage gun to see if it helps.

[Soul Crusher]

1 Minute Airdyne
5 pull ups - 10 pushups - 15 air squats
20 kettleswings w the 79lb
5 high pulls w the 79lb kettlebell
50 yards carry w the 79lb kettlebell - (keep switching hands)
5x  - w the 200lb tire -  burpee - 2x step up - Flip tire
25 yards - overhead toss w 80lb sandbag
25 yards and bag - overhead lunges w 5 gerry can filled w water
25 yards back - w 80lbs sandbag - pick up and forward toss
25 atomic push ups w TRX
25 situps


5 rounds

[Soul Crusher]

 

Some of the training goods. 

[IroNat]

Very cool.

[Grape Ape]

Some of the training goods. 

Ruck looks brand new.

[Soul Crusher]

Ruck looks brand new.

Back from SCARS.   

Got it customized.   75 dollars and it’s all good to go.

[Grape Ape]

Back from SCARS.   

Got it customized.   75 dollars and it’s all good to go.

Bottom handle and drain gromits?

[chaos]

Yup / the mobility and shit becomes the most important.  I’m awful at it / bought a massage gun to see if it helps.

What do you think of that massage gun? Girl at the cryo used one on my leg for a few minutes, felt like it could be something good.

[Grape Ape]

What do you think of that massage gun? Girl at the cryo used one on my leg for a few minutes, felt like it could be something good.

I think there's sometime to it.....just started using it.

I get a lot of hip flexor area tightness.  The gun really seems to get things loosened up.

I went with the model by Booster.  It got great reviews and it was 249 on amazon.

The market is starting to get flooded with more of these which is driving down the price.

[Soul Crusher]

2 man workout

1 minute airbike
1 minute jump rope
200 mountain climbers -
With the football tackle pad taking turns 25 yards and back - Burpee - Elbow - Elbow - Knee Knee
x 10 - each man facing each other high plank hands to shoulders and hold for 5 seconds (sucks!!!!)
w 50lb DB - Then clean and press x 10
w 25 DB - Squat - push up - rows - curl - press - tri extention x 10


REPEAT for 60 minutes

    

[Grape Ape]

1/2 mile jog
90/90 with hamstring activation
clamshell
split squat jump
a skip / b skip

speed ladder stuff
scap push up
band pulls


8 x 200 meter sprint

floor press 6 x 3 superset
dumbell row

weighted plank 30 sec x 3

massage gun

[Soul Crusher]

W 25lb DB  - 10x box step ups, 10 squats, 10 push ups, 20 rows, 10 curl and press

10 x Tire Flip w the 25olb tire

10 x w the 80lb sandball - clean , front squat, and overhead press - and front toss. 


Keep repeating for 60 minutes. 

[Soul Crusher]

For rounds for 30 minutes

10 Step Ups.
5 pull ups - 10 push ups - 15 air squats.
With the 80lbs Sand Ball - 25 yards from clean press front squat and forward press.
With the 80lbs Sand Ball - 25 Yards backward toss.
With the 100 lbs Sandbag - 25 Yards forward bear crawl.
With the 100 lbs Sandbag - 25 Yards backward bear crawl. 
With Partner and football tackle pad - 10x - Burpee and 4 palm strikes - switch 

For second 30 minutes

Bas Rutten all around fighting CD while holding 8lb hex dumbbells