Author Topic: GA / occasionally Soulcrusher training thread  (Read 412126 times)

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1625 on: July 16, 2021, 12:52:01 PM »
30 Minutes of Chest and Light legs supersets. 

30 Minutes - 6 x  45 sec work 15 sec rest. 

Plyo Pushups
Burpee x 20 yard sprint
Knee Ins with the Sorinex Ham Roller
Dips
Medicine Ball Sit Ups

40 minutes - 8 sets    50 Seconds Work - 10 Seconds Rest

Jump Rope
8 Count BB
Assault Bike
Ski Mill w Reverse Lunge
Mountain Climbers

F'n sweet
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Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1626 on: July 16, 2021, 12:56:24 PM »
90 degree heat, so this was fun:

1/2 mile jog @3:39
1 mile ruck w/34 lbs
1/4 mile ruck + 120lb sandbag + 1 cleans, 5 push up mixed 3x on route.
1/2 mile ruck
1/4 KB CHALLENGE: 2:36
1 mile ruck + 10 sets bleacher steps
1/2 mile jog @3:32

Haven't done a circuit in awhile so this was decent considering....took an hour.  The KB Challenge was a warmup....it's basically from the KB mile workout - take a 53lb KB and suitcase carry it a mile for time.  Doing the 1/4 mile in the middle gassed me a bit.  Run times decent for my old ass, but I want to get this up to 5 miles of work in about 1:15
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Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1627 on: July 19, 2021, 05:19:56 AM »
This guys channel is FNG awesome.


Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1628 on: July 19, 2021, 05:22:17 AM »
30 min - Back and Legs

Then 60 min of 30 sec work and 30 sec rest. 

Burpee Pull Ups
Hand Over Hand Rope pull with 320lbs
Heavy Sled Push
75lb DB snatches
Tire Flip

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #1629 on: July 19, 2021, 05:50:08 AM »
Hand over hand rope pulls are super underrated, in my opinion.

By coincidence, I had set these up for my son yesterday, with sets of pulling the sled with a battle rope, and pushing it back.......great work on the arms and back.

I was messing around with hanging kettlebells off the bench bar with bands......makes a press a completely new exercise, going to go all out with it today.
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Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1630 on: July 19, 2021, 05:58:35 AM »
Hand over hand rope pulls are super underrated, in my opinion.

By coincidence, I had set these up for my son yesterday, with sets of pulling the sled with a battle rope, and pushing it back.......great work on the arms and back.

I was messing around with hanging kettlebells off the bench bar with bands......makes a press a completely new exercise, going to go all out with it today.

Yup - you are working everything with those, not just back. 

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Re: GA / occasionally Soulcrusher training thread
« Reply #1631 on: July 20, 2021, 10:26:26 AM »
30 min of chest and shoulder supersets

30 min of supersetting heavy sled push 30 seconds - and exercises like - push ups, mountain climbers , sit ups, pot pourie of sorts

45 minute straight  -   45 sec work 15 sec rest   9 rounds

Jump Rope
Atomic Push Up on sorinex roller
Tire Flip
Inertia Wave
Suicide Sprints with Burpees   

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Re: GA / occasionally Soulcrusher training thread
« Reply #1632 on: July 21, 2021, 05:41:52 AM »
Working out a bit less but strength keeps going up.  Maybe it's age related and need more recovery.

1/2 mile run.
5 minutes foam roll
Plyo drop jumps

Front squats - 8,8,5,4,1

Earthquake bench:  hang two kettlebells from rubberbands off bar.  Add weight progressively. 10,5,5,5 - superset pullups 4 x 7

5 sets, 1 every 2 min:  Sled pull / sled push / push up 8-15.



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Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #1633 on: July 21, 2021, 10:58:51 AM »
This guy has such great videos 


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Re: GA / occasionally Soulcrusher training thread
« Reply #1634 on: July 21, 2021, 10:59:41 AM »
Today did light supersets for 30 min and hour or cardio.

Have a GR Challenge Friday Night. 

Tomorrow even lighter. 

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Re: GA / occasionally Soulcrusher training thread
« Reply #1635 on: July 22, 2021, 04:26:15 AM »
Hour and Half of light circuits and walk on air runner. 

Have a GORUCK Challenge tomorrow night.