Author Topic: GA / occasionally Soulcrusher training thread  (Read 512682 times)

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #750 on: September 27, 2016, 03:30:54 PM »
That's awful.
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Soul Crusher

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Re: GA / occasionally Soulcrusher training thread
« Reply #751 on: September 27, 2016, 06:23:40 PM »
That's awful.

Local CT GRT too.  Great guy.  31 yo.   Apparently died right after the finish line

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #752 on: September 28, 2016, 06:31:31 AM »
1st training session.

All stretching.  :(
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Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #753 on: October 01, 2016, 08:39:55 AM »
Started slow return.....

10 minutes foam roll

3 x plyo jump x 8 on 24"


5 Giant sets:

5 pull up / 10 push up / 10 Goblet

5 circuits:

Prowler push / rope pull up

12 sprints @ 30 sec @ 10 mph.......20 sec rest.

Stretching

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Re: GA / occasionally Soulcrusher training thread
« Reply #754 on: October 03, 2016, 07:32:54 PM »
1 mile ruck - 15 min pace

20 push-ups - 20 sit ups - 20 squats 20 mountain climbers - 100 yard sprints and 100 yard sprint back X 5

Same PT - but 4oo yard run X 5

1 mile ruck at 15 min pace. 

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Re: GA / occasionally Soulcrusher training thread
« Reply #755 on: October 04, 2016, 07:58:16 AM »
Running sucks!!!  F Running - i hate hit

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Re: GA / occasionally Soulcrusher training thread
« Reply #756 on: October 04, 2016, 08:31:40 AM »
Running sucks!!!  F Running - i hate hit

It's necessary.   Just jog.
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Re: GA / occasionally Soulcrusher training thread
« Reply #757 on: October 04, 2016, 06:44:00 PM »
PT pyramid of pull ups push ups squats

2 mile ruck at 14 min pace

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Re: GA / occasionally Soulcrusher training thread
« Reply #758 on: October 05, 2016, 04:33:07 AM »
It's necessary.   Just jog.

I feel my legs shrinking by the stride when i jog. 

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Re: GA / occasionally Soulcrusher training thread
« Reply #759 on: November 10, 2016, 06:15:56 AM »
I feel my legs shrinking by the stride when i jog.  

So sprint, or not care about the size of your legs, lol.

Been doing mostly flexibility stuff and a lot of sprints.   This has been a standard:

36 sprints of 20 sec on / 20 sec off tread mill.  Keeping the speed above 10 mph, sometimes increasing, max of a 4:50 min mile pace.....every other sprint follow with 5-6 push up during rest.

It translates to 2 miles of sprints and 100 push ups.....
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Re: GA / occasionally Soulcrusher training thread
« Reply #760 on: May 08, 2017, 08:49:45 AM »
 ;) 



Here is a good work out idea for you guys to where time is short, but you need maximum impact. Been getting great results from this one. 3 day work cycle - 1 day off

Need to have big clock nearby you can keep eye on and dont dilly daily - move through it with purpose:

Day 1 - Upper Body - 5 minute Rounds as Follows Repeat for 60 minutes
1. 1 minutes Jump Rope
2. 1 minutes w dumbbells - 10-12 Military Press - 7 side
laterals - 7 bent over flyes
3. 1 Minutes - 15-25 reps w 135lbs Bench Press
4. 1 minutes - 15-20 Wide Grip Pull Downs - 15-20 Close
Grip reverse pull down.
5. 1 minute - core/abs - sit ups / plank / crunches / etc.
Rest for one minute - then repeat. Keep doing that till 60 minutes are up. Can switch exercises but keep it intense.



Day 2 - Leg Day - Lower Body - 5 minutes Rounds as follows - Repeat for 60 minutes
1. 1. minutes Jump Rope
2. 1 minutes - Squats w either barbell or dumbbells.
3. 1 minutes - Stiff leg deadlift w a calf raise
4. 1 minutes - leg extensions / curls or lunges w dumbbells
5. 1 minute - Core / abs - planks , sit ups, hanging leg raises
Can vary leg exercises. Just make sure to do squats as one of the main ones each round
Rest for one minute then repeat.


Day 3 - Cardio / Core
6 10 Minutes rounds as follows:
5 minutes elyptical on Medium/Hard level
1 minute Jump rope
1 minute plank (shoulders will be screaming)
1 Minute sit ups / leg raises
1 minute Side planks or Bird Dog pose for 1 minute with both
hands and legs off the ground (30 seconds each side)
1 Minutes - Bicycle crunch


Just an idea if time is an issue.

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Re: GA / occasionally Soulcrusher training thread
« Reply #761 on: May 12, 2017, 06:21:53 PM »
45 minutes upper body supersets to go for volume and pump.   Followed by 2 mile ruck w 40 lbs


;) 



Here is a good work out idea for you guys to where time is short, but you need maximum impact. Been getting great results from this one. 3 day work cycle - 1 day off

Need to have big clock nearby you can keep eye on and dont dilly daily - move through it with purpose:

Day 1 - Upper Body - 5 minute Rounds as Follows Repeat for 60 minutes
1. 1 minutes Jump Rope
2. 1 minutes w dumbbells - 10-12 Military Press - 7 side
laterals - 7 bent over flyes
3. 1 Minutes - 15-25 reps w 135lbs Bench Press
4. 1 minutes - 15-20 Wide Grip Pull Downs - 15-20 Close
Grip reverse pull down.
5. 1 minute - core/abs - sit ups / plank / crunches / etc.
Rest for one minute - then repeat. Keep doing that till 60 minutes are up. Can switch exercises but keep it intense.



Day 2 - Leg Day - Lower Body - 5 minutes Rounds as follows - Repeat for 60 minutes
1. 1. minutes Jump Rope
2. 1 minutes - Squats w either barbell or dumbbells.
3. 1 minutes - Stiff leg deadlift w a calf raise
4. 1 minutes - leg extensions / curls or lunges w dumbbells
5. 1 minute - Core / abs - planks , sit ups, hanging leg raises
Can vary leg exercises. Just make sure to do squats as one of the main ones each round
Rest for one minute then repeat.


Day 3 - Cardio / Core
6 10 Minutes rounds as follows:
5 minutes elyptical on Medium/Hard level
1 minute Jump rope
1 minute plank (shoulders will be screaming)
1 Minute sit ups / leg raises
1 minute Side planks or Bird Dog pose for 1 minute with both
hands and legs off the ground (30 seconds each side)
1 Minutes - Bicycle crunch


Just an idea if time is an issue.

Grape Ape

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Re: GA / occasionally Soulcrusher training thread
« Reply #762 on: May 17, 2017, 04:02:34 AM »
Warmup:

1000m row
90/90 breathing cruch
kettlebell screw 3 x 5
split squat 3 x 5

Dumbell Snatch 4 x 6

Kettlebell Thruster 4 x 6

Hanging L Sit: 1 min total (not all at once)

2000M row
1 mile run

3 giant set:

plyo pushup x 10 / dip x 5 / feet to bar x 3-5


Core was weak on some exercises.


Y

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Re: GA / occasionally Soulcrusher training thread
« Reply #763 on: May 18, 2017, 06:23:50 AM »
1/2 mile jog

3 Giant sets:
20 second bent knew hollow rock roll
10 banded good mornings
5 tempo goblet squat 5/5/1

4 circuits:
Sand bag throw over shoulder x 12
30 sec rest
Shovel Deadlift

1/4 sprint x 4 with 90 sec rest in between
1/2 mile runs x 4 with 3 min rest in between
4 x 25m lateral sprints with 1 min rest
Banded walk
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Re: GA / occasionally Soulcrusher training thread
« Reply #764 on: May 19, 2017, 03:59:07 AM »
60 mins - 10 x 6 minute rounds.   


1 minute jump rope

1 minute Amrap squats w weights (20 reps usually) or Thrusters (12 reps usually) w weights.

1 minute walking Lunges or step up w weight

1 minutes calve raise / hamstrings w Heavy dumbbells

1 min - core / abs.  (plank, situps, leg raises, rope crunches, etc)

1 min rest


Go home.

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Re: GA / occasionally Soulcrusher training thread
« Reply #765 on: May 21, 2017, 05:41:08 PM »
Sat:

Warm up / Movement Prep:

3 sets each

Half kneel KB press 6 per arm
8 scap push up
5 single leg glute airplane
10 banded face pull

Strength:
Superset 4 x

12 KB snatch - 6 per arm
20 sec rest
12 pullup
2 min rest

200M bicep curl row

10 - 30 sec sprints / 30 sec rest

10 minutes AMRAP:

Hex DL @ 225
KB Swings x 10 @ 50lb
Ring row x 10

Did 3 supersets...+ 2 additional KB sets.

Mobility:
Supine Twist Stretch
Thread the Needle
Shoulder stretch + PVC pipe stretch
Single leg Forward Fold
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Re: GA / occasionally Soulcrusher training thread
« Reply #766 on: May 21, 2017, 05:41:39 PM »
Sun:

40 min run for distance.

5.47 miles
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Re: GA / occasionally Soulcrusher training thread
« Reply #767 on: May 22, 2017, 01:27:08 PM »
Upper Body today. 

Need some events to sign up for, 

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Re: GA / occasionally Soulcrusher training thread
« Reply #768 on: May 22, 2017, 03:33:56 PM »
Upper Body today. 

Need some events to sign up for, 

Ultra Beast, mid Sept.
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Re: GA / occasionally Soulcrusher training thread
« Reply #769 on: May 23, 2017, 04:39:32 AM »
Ultra Beast, mid Sept.

Saturday -  Light Leg day and 30 minutes Elyptical

Sunday - 8.5 Miles w a ruck w about 35-40 lbs - too nice out not to be in the open air. 

Monday - 60 minutes balls to the wall  -

10 sets -   6 min each

1 min jump rope fast as can manage
1 min 20-25x 135 bench press
1 min 20x Squats w 135s
1 min  - 12 x T-Bar Row    12 x Wide Grip Pull Down
1 min - core/abs 
1 min  -  rest 

repeat x 10 

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Re: GA / occasionally Soulcrusher training thread
« Reply #770 on: May 23, 2017, 05:33:06 AM »
Lat pulldowns?

That's like one degree away from kipping, manbuns and rompers......
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Re: GA / occasionally Soulcrusher training thread
« Reply #771 on: May 23, 2017, 05:37:05 AM »
Lat pulldowns?

That's like one degree away from kipping, manbuns and rompers......

Only reason being - I want to get a full minute of back work - no rest.  W pull ups - ill fail at like 10-15 and have 20 seconds left.  Maybe ill try to see what happens next time.   Did one set w 60s for one arms rows - 30 sec each arm - that burned a lot.   

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Re: GA / occasionally Soulcrusher training thread
« Reply #772 on: May 23, 2017, 05:39:04 AM »
Only reason being - I want to get a full minute of back work - no rest.  W pull ups - ill fail at like 10-15 and have 20 seconds left.  Maybe ill try to see what happens next time.   Did one set w 60s for one arms rows - 30 sec each arm - that burned a lot.   

http://www.menshealth.com/fitness/bas-rutten-mma-workout


Gee look at that . .  . . . . . . . . .
 

;)

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Re: GA / occasionally Soulcrusher training thread
« Reply #773 on: May 23, 2017, 05:39:58 AM »
Only reason being - I want to get a full minute of back work - no rest.  W pull ups - ill fail at like 10-15 and have 20 seconds left.  Maybe ill try to see what happens next time.   Did one set w 60s for one arms rows - 30 sec each arm - that burned a lot.   

I get that - i had the pull up problem with soflete the other day.   I attached a band and did banded pull up to make up the shortfall.  If I had a pulldown machine at home I may have went that route.

Starting "day one" today instead of week 7, lol.
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Re: GA / occasionally Soulcrusher training thread
« Reply #774 on: May 23, 2017, 05:47:29 AM »
I get that - i had the pull up problem with soflete the other day.   I attached a band and did banded pull up to make up the shortfall.  If I had a pulldown machine at home I may have went that route.

Starting "day one" today instead of week 7, lol.

I checked out some of programming for Stamina - good stuff.   I wish i had the time.