GA / occasionally Soulcrusher training thread

[Soul Crusher]

90 minutes this am for rounds

X20  -   w 250 lbs tire - Flip
x20  - Kettlebell Swings
X10 w 80lb Ball - Clean, front squat - overhead press
X10 - overhead squat w 40lb sandbag
x10 - w 45lb plate - sit up - overhead press from up position 
100 Yards walk - w 100lb sandbag and 45 lb plate in hand  - 

[IroNat]

Where do you do this?

[Soul Crusher]

Where do you do this?

NYSC - we have a turfed area I do most of the stuff.  The farmer carries are done around perimeter of the gym area which I measured to a little over 100 yards. 

[Grape Ape]

Third session of program, hammy feeling ok....something is still "there"....scar tissue maybe.

Warmup
5 min airdyne
90/90
clamshell
a / b skip
split squat jump
scap pull up
half kneel kb press

Stamina
4 x 800m run - 85% effort / 2 min rest

Strength
6 x 3 weighted chins / superset single arm standing db press x 8

3 x 20 tuck jumps

Recovery:
5 minutes - t-spine / glute bridge
3 x 40 sec hang from bar
pigeon pose x 2 min per
massage gun

[Grape Ape]

1/2 mile jog
90/90
clamshell
quadrupled roll back to goblet (don't ask)

Front squats 6 x 3 superset DB clean 6 x 5

Half kneel palloff press 3 x 8

4 Circuts:
Shuttle Run
Push up x 20 - full lockout
10 sand bag get ups

Skipped mobility

[Soul Crusher]

5 miles early am ruck. 

Afternoon will be HIIT between Jacobs ladder and stair master

[Grape Ape]

5 miles early am ruck. 

Afternoon will be HIIT between Jacobs ladder and stair master

I have to run a 5k today.  The distance is nothing, but it will be first "real" run on the mended hamstring.

[Soul Crusher]

GREAT ONE THIS AM!!

90 minutes - ZERO REST for rounds

1 minute assault bike
10 x  2 step up on tire - and tire flip w the 250lbs
25 Yards and Back w the 80 sand ball - forward press and back toss
10 x w 50lb DB - Snatch
With the 150 lbs sandbag - shoulder and slam  - 25 yards and back w a bear crawl w the bag
5 pull ups - 10 pushups - 15 air squats
100 Yards - 150 lbs sandbag on bag and 45lb gerry can farmer carry
20 sit ups 


 

[Soul Crusher]

For rounds - this sucked!   - I think we got about 7 rounds in an hour - lost count. 

10 x w 25 lb DB -  Burpee - push up - row left - row right - stand up - squat - curl - overhead press - tri extension
10 x tire flip w 250lb tire
25 yards and back overhead lunges w 45lb plate
100 Mountain climbers
100 x jump rope
10x w partner w football tackle pad - burpee - elbow - knee - knee
10 x w partner - shoulder climbs
Backward bear crawl up 25 stairs
Walk up and down the stairs w 45's in each hand 

[IroNat]

Good workouts.

[Soul Crusher]

This am w 4 guys

20 sit ups w the medicine ball overhead
 
10 Push Up with a opposite plank hold - so you go into up position and raise opposite arm and leg for 5 seconds each time

w 80ln ball - 25 yards - curl squat press and throw  - 25 yards back

w the 150lb sandbag - shoulder the bag and put down 25 yards and back

20 step ups on the box w 25lb DB

W the football tackle pad - Burpee and tackle (shoulder into pad and drive forward 5-10 yards)

150 Sandbag carry for 100 yards

Repeat for 60 minutes w zero rest. 

[Soul Crusher]

60 minutes

10x burpee + tire flip w 250 lb tire

10 kettlebell swings w the 62 (too light)

W 75 foot rope tied to 150lbs plates - row for the length of the rope and drag back 25 yards. 

Push 45 plate on floor 25 yards

Overhead lunge back 25 yards w 45 lb plate

15 atomic push ups on TRX

5 pull ups - 10 push ups - 15 air squats. 

For rounds - no rest


30 minutes - BAS RUTTEN all around fighting CD - 2 minute rounds w sit ups in between.

[Grape Ape]

Those are beastly workouts SC.

Not posting my second week, since it's all working 60-85% off baselines from last time with the same workouts.

[Soul Crusher]

Those are beastly workouts SC.

Not posting my second week, since it's all working 60-85% off baselines from last time with the same workouts.

This is exactly what I do every am.   After done - post it here.  I think I could go a little heavier - but at same time i can do this every day and no injuries. 

[Grape Ape]

This is exactly what I do every am.   After done - post it here.  I think I could go a little heavier - but at same time i can do this every day and no injuries. 

Sometimes when I'm doing workouts like that, I think the DB weights I pick are too light........then, on the late rounds, I'm reminded why.

If you go 10-15% heavier, I think you subject yourself to injury when the body is moving weight while fatigued.

I mean, don't use baby weights, but find the balance between hard, but not crushing.

[Soul Crusher]

Sometimes when I'm doing workouts like that, I think the DB weights I pick are too light........then, on the late rounds, I'm reminded why.

If you go 10-15% heavier, I think you subject yourself to injury when the body is moving weight while fatigued.

I mean, don't use baby weights, but find the balance between hard, but not crushing.

Yup.   I’m really enjoying these workouts.    The GR sandbags are awesome.   I got a good sandbag ball on amazon from fireteamfit that is great.   

It’s fun.  Versatile and we have a good time. 

[Soul Crusher]

Tomorrow

Squats
Bench from floor w heavy DB
Football tackle drills. 
Mountain
Climbers.
Farmer carries

[Soul Crusher]

Woke up feeling a little banged up - but F it - rolled hard at 4 am anyway.

60 minutes

20x Box Steps Up w 25lb dbs

5 x 10 count DB - squat - legs out - row - row - push up - stand up - curl - press - tri extension

100 mountain climbers

20 sit ups with the 25lb medicine ball

100 yards farmer carry w 45's


Got it done.   

[Grape Ape]

Tomorrow

Squats
Bench from floor w heavy DB
Football tackle drills. 
Mountain
Climbers.
Farmer carries

I passed on the 120 from GR.  I have a 40/60/80 and a 50lb sand bell.

OK, I didn't voluntarily pass, logged in on Sat to buy it but it was gone. 

[Soul Crusher]

I passed on the 120 from GR.  I have a 40/60/80 and a 50lb sand bell.

OK, I didn't voluntarily pass, logged in on Sat to buy it but it was gone. 

That thing is a bear to handle.  Buts its awesome.  All the handles make the possible exercises endless choices.

[Soul Crusher]

90 minutes

5 x - w 25lb db.   On 200 lb tire - step ups and 10 count db movement - flip
25 yards - plank walk and 10 push ups and 20 mountain climbers
10 x 225lb deadlift. 
10 x 79 lb kettlebell swing.
20 sit-ups w 25 lb medicine ball. 
50 yards farmer carry w 90 lb kettlebell
5 pull ups.  10 push ups.  15 squats. 

[Soul Crusher]

90 minutes

10 x w 50lb DB - snatches
10 x w 50lb DB - squat and upright row
10 x w 100lbs sand ball - curl - squat - overhead press - and throw
10 x 135lb barbell row
10 x Burpee and push out w prowler sled
10 x Burpee and Row in w TRX on prowler sled
100 Yard farmer carry w 45's
10 x partner shoulder holds (SUCKS!) 


Keep repeating.   

90 minutes

5 x - w 25lb db.   On 200 lb tire - step ups and 10 count db movement - flip
25 yards - plank walk and 10 push ups and 20 mountain climbers
10 x 225lb deadlift. 
10 x 79 lb kettlebell swing.
20 sit-ups w 25 lb medicine ball. 
50 yards farmer carry w 90 lb kettlebell
5 pull ups.  10 push ups.  15 squats. 

[Soul Crusher]

30 minutes - Bas Rutten All Around Fighting CD w 8lb hand weights (FNG awesome stuff)

60 Minutes for rounds

1 minutes jump rope
20 sit ups w 25lb medicine ball
4 Turkish Get ups w 25lb DB
10 mountain climbers
10x - burpee - 2 step up on tire - and a tire flip w the 250 tire. 



Drenched and felt so damn good 

[Soul Crusher]

90 Minutes - no rest.  Was awesome combo today at 4 aM.

10 x 225 deadlift
10 x kettlebell swing w the 88lb kettlebell
W the 120 lb sandbag - 25 yards - power clean and shoulder  - 25 yards back - bear crawl and drag bag with you
W the 100 lb sandball - 25 yards - squat, curl, overhead press - throw - 25 yards back - backward bear crawl and pull bag with you
10 x thrusters w the 25lb DB
100 yard farmer carry w the 5 gallon water cans. 

[Grape Ape]

Heavy weight for that type of workout.

Beastly.