Author Topic: GA / occasionally Soulcrusher training thread (Read 581586 times)

Soul Crusher · « **Reply #1125 on:** November 21, 2019, 05:43:34 AM »

Quote from: Grape Ape on November 21, 2019, 04:10:30 AM

Heavy weight for that type of workout.

Beastly.

I picked up a few great gym partners who are all in on this type of training - so we are pushing it a lot lately. Sadly though - had a guy quit on me and never show up in the gym again. Bruised ego.

IroNat · « **Reply #1126 on:** November 21, 2019, 06:01:30 AM »

You do this at 4AM?

What time do you go to bed?

Are you Mark Wahlberg?

Soul Crusher · « **Reply #1127 on:** November 21, 2019, 06:06:36 AM »

Quote from: IroNat on November 21, 2019, 06:01:30 AM

You do this at 4AM?

What time do you go to bed?

Are you Mark Wahlberg?

8:30-9

IroNat · « **Reply #1128 on:** November 21, 2019, 06:32:11 AM »

Quote from: Soul Crusher on November 21, 2019, 06:06:36 AM

8:30-9

That's cool, Mark.

Soul Crusher · « **Reply #1129 on:** November 21, 2019, 01:00:15 PM »

Quote from: IroNat on November 21, 2019, 06:32:11 AM

That's cool, Mark.

I’m at my office by 630.

Have had zero muscle loss w this approach. And I’m good to go for hard endurance events.

Soul Crusher · « **Reply #1130 on:** November 22, 2019, 04:20:41 AM »

Soaker this AM - 90 minutes.

30 minutes - rounds of the following no rest of following:

1 minute assault bike
1 minute Jump rope
100 mountain climbers
20 sit ups
10 x Burpee and box step ups

30 minutes - Bas Rutten All Around Fighting 3 Minute Rounds

30 minutes - rounds of the following no rest of following:

1 minute assault bike
1 minute Jump rope
100 mountain climbers
20 sit ups
10 x Burpee and box step ups

Total of 90 minutes - totally drenched.

Grape Ape · « **Reply #1131 on:** November 22, 2019, 08:57:30 AM »

5 min airdyne
Single leg glute bridge x 30 sec
Banded walks
Speed skaters x 30 sec
A/B skip

30 min run at 85%
6 x 20 sec incline sprints at 10 mph

Yoke walk - 20M at 250lbs

10 min AMARP:
Single arm farmers walk x 20m
Sand bag lateral throw x 20m
Walking lunge x 20M

Soul Crusher · « **Reply #1132 on:** November 22, 2019, 09:11:19 AM »

Quote from: Grape Ape on November 22, 2019, 08:57:30 AM

5 min airdyne
Single leg glute bridge x 30 sec
Banded walks
Speed skaters x 30 sec
A/B skip

30 min run at 85%
6 x 20 sec incline sprints at 10 mph

Yoke walk - 20M at 250lbs

10 min AMARP:
Single arm farmers walk x 20m
Sand bag lateral throw x 20m
Walking lunge x 20M

What is the banded walk

Grape Ape · « **Reply #1133 on:** November 23, 2019, 06:48:25 AM »

Quote from: Soul Crusher on November 22, 2019, 09:11:19 AM

What is the banded walk

Band around legs above knee. Slow lateral walk in a quarter squat position

Soul Crusher · « **Reply #1134 on:** November 23, 2019, 08:16:45 AM »

Quote from: Grape Ape on November 23, 2019, 06:48:25 AM

Band around legs above knee. Slow lateral walk in a quarter squat position

Got it. I have one of those bands. Should use it
More often.

Soul Crusher · « **Reply #1135 on:** November 23, 2019, 03:43:54 PM »

30 minutes heavy db exercises. Mostly squats. Dead’s. Clean and press. Toe raises.

30 minutes of rounds w the 80lb sand ball clean and press and throw , prowler sled, burpee tire flips etc

30 minutes of rounds of assault bike, jump rope , sit ups , ski mill, and mountain climbers.

Drenched.

Grape Ape · « **Reply #1136 on:** November 23, 2019, 08:20:05 PM »

2 min airdyne / banded RDL / Psoas march / broad jump - 2 sets

6 sets banded DL x 3 @ 65% of 3 RM superset seated box jump

3 sets kneeling KB windmill

3 circuits of all out effort:

DB thruster 1 min
Plyo jump 1 min
Sand bag over box 1 min

Massage gun / stretch

Soul Crusher · « **Reply #1137 on:** November 24, 2019, 01:19:49 PM »

Didn’t do jack s today

Grape Ape · « **Reply #1138 on:** November 24, 2019, 08:15:31 PM »

Quote from: Soul Crusher on November 24, 2019, 01:19:49 PM

Didn’t do jack s today

It’s good for you based on what you’ve posted.

Soul Crusher · « **Reply #1139 on:** November 25, 2019, 04:21:44 AM »

75 Minutes

10 x 4 x one arm row w the 88lb kettlebell and tire flip w 200 lb tire.
10 x Burpee + Push Out w the prowler sled
50 yards banded walk (Thanks Grape)
10 x sumo squats with 2 40lbs DB
10 x Curl and pree overhead w 60 lb GR sandbag
10 x dead lift w 225lbs
10 x sit ups with the 25 lb medicine ball
100 x - Jump Rope

Repeat with no rest - and move fast.

Soul Crusher · « **Reply #1140 on:** November 26, 2019, 04:24:22 AM »

Overall 90 minutes or so.

5 rounds

50 - Double knee cross over bench -
100 - Mountain Climbers
10 Dips
5 Pull Ups
20 Hanging leg raises
100 yard farmer carry w 5 gallon water cans

30 Minutes - Bas Rutten All Around Fighting CD (FNG AWESOME!)

30 Minutes

DB combos of toe raises, stiff leg dead raises, shrugs,
Burpee Step Ups
Step Up on boxes x high knees
Multi Joint DB exercises.

IroNat · « **Reply #1141 on:** November 26, 2019, 05:44:30 AM »

Quote from: Soul Crusher on November 24, 2019, 01:19:49 PM

Didn’t do jack s today

Smart. Recovery.

Very cool workouts.

Mark Wahlberg plays 9 holes of golf after breakfast.

Soul Crusher · « **Reply #1142 on:** November 27, 2019, 04:12:50 AM »

Total - 90 minutes this am.

30 Minutes

DB compound exercises and supersets
Squats and upright rows
Squats and one arm rows
Stiff Leg Deadlifts and curl and press
Toe Raises and Shrugs
DB Snatches and DB Squats

60 Minutes straight zero rest for rounds

1 minutes Assault Bike
1 Minute jump rope
1 Minute Mountain Climbers
1 Minute Sit ups
1 Minute partner plank shoulder holds (SUCKS!)
1 Minute rest.

Grape Ape · « **Reply #1143 on:** November 27, 2019, 11:01:20 AM »

Quote from: Soul Crusher on November 25, 2019, 04:21:44 AM

75 Minutes

10 x 4 x one arm row w the 88lb kettlebell and tire flip w 200 lb tire.
10 x Burpee + Push Out w the prowler sled
50 yards banded walk (Thanks Grape)
10 x sumo squats with 2 40lbs DB
10 x Curl and pree overhead w 60 lb GR sandbag
10 x dead lift w 225lbs
10 x sit ups with the 25 lb medicine ball
100 x - Jump Rope

Repeat with no rest - and move fast.

This is brutal.

How many circuits do you think you guys got?

Soul Crusher · « **Reply #1144 on:** November 27, 2019, 11:05:50 AM »

Quote from: Grape Ape on November 27, 2019, 11:01:20 AM

This is brutal.

How many circuits do you think you guys got?

6-8 maybe.

We just move through it - fast. The rest is built into the easier movements

Grape Ape · « **Reply #1145 on:** November 27, 2019, 04:57:35 PM »

Running parts amping up a bit:

8 min circuit:
Kang squat x 5
Banded monster walks x 5
Lateral jumps 5 x per side
200M Jog

A/B Skip
Speed ladder

5 sets 1200m run @ 80% rest 2 min in between

6 sets of weighted pull up x 4 - superset seated single dumbell press x 10 per side

Tuck Jump 3 x 30.....last set of these was hard - broke form

Massage gun

Soul Crusher · « **Reply #1146 on:** November 27, 2019, 06:11:07 PM »

There you go.

Quote from: Grape Ape on November 27, 2019, 04:57:35 PM

Running parts amping up a bit:

8 min circuit:
Kang squat x 5
Banded monster walks x 5
Lateral jumps 5 x per side
200M Jog

A/B Skip
Speed ladder

5 sets 1200m run @ 80% rest 2 min in between

6 sets of weighted pull up x 4 - superset seated single dumbell press x 10 per side

Tuck Jump 3 x 30.....last set of these was hard - broke form

Massage gun

Soul Crusher · « **Reply #1147 on:** November 28, 2019, 05:52:11 AM »

8 mile ruck w 55lbs

Grape Ape · « **Reply #1148 on:** November 28, 2019, 06:29:16 AM »

Quote from: Soul Crusher on November 28, 2019, 05:52:11 AM

8 mile ruck w 55lbs

That's good weight. When I do these Soflete programs, it's always hard to mix in the rucking, since they're 6 days per week. I could substitue rucking for running, but I have set a goal that I have to hit first. Hopeully get it around mid Jan.

Soul Crusher · « **Reply #1149 on:** November 29, 2019, 04:38:24 AM »

90 minutes - little to no rest at all.

1 minute assault bike
1 minute step ups on tire
1 minute tire flips
1 minute burpee + pull up
1 minute multi joint w 25lb DB (5-6 reps - squat - kick out - push up - row - row - stand up - curl - press - tri extension)
1 minute sand bag crawl and pull through w the 150lb gr sand bag
1 minute backward bear crawl and pull through w the 150lb gr sand bag
1 minute sit ups w the 25lb medicine ball
1 minute farmer carry w 5 gallon water cans

Keep repeating.