GA / occasionally Soulcrusher training thread

[Soul Crusher]

Went to train as USNA w some friends.   Awesome stuff. 

[Grape Ape]

Went to train as USNA w some friends.   Awesome stuff. 

How did all that happen?

[Soul Crusher]

How did all that happen?

Asked if I could jump in w them for a few days.   A few mutual friends

[Grape Ape]

Yesterday:

Lunge complex
KB squat
5 min airdyne

6 sets front squat x 3, two second pause at parallel, and bottom.   Superset DB clean x 10

Landmine rotations x 24 x 3 sets

5 circuits:  1.5 min rest in between each

10 burpee with long jump
15 DB push press
200m shuttle run (17 x 38 feet due to size)

Circuit was pretty brutal.....took about 18 min.

[Grape Ape]

Asked if I could jump in w them for a few days.   A few mutual friends

Pretty awesome.

I bet you held your own or beat them, lol.

[Soul Crusher]

Pretty awesome.

I bet you held your own or beat them, lol.

I held my own fine.  Running still sucks ass though.

[chaos]

I held my own fine.  Running still sucks ass though.

Would rather die in a pile of brass than run.

[Grape Ape]

I held my own fine.  Running still sucks ass though.

Learned that today.  This was the last workout of the week for week 5 of my current 12 week soflete cycle.  I had been doing all the running parts on a treadmill, due to weather.  Today I went to the track (in the dark and my headphones were fucking out of juice).  So, today was basically the first time I ran outside since before the summer.

Warmup - glute bridge, lateral jumps, etc

5 mile run for time test.   Ended up at 8:12 min mile....NOT what i want - need to get in the 7:30 range.  I'll take it for not running for real for half a year, but meh.

KB Complex x 5 - never drop the KB
KB DL x 4
KB Clean x 3
KB Push press x 2

1/4 MILE farmers walk.  Every time you have to put the KBs down, 10 pushup.  Used 50lb KBs.

[Soul Crusher]

Nice

Learned that today.  This was the last workout of the week for week 5 of my current 12 week soflete cycle.  I had been doing all the running parts on a treadmill, due to weather.  Today I went to the track (in the dark and my headphones were fucking out of juice).  So, today was basically the first time I ran outside since before the summer.

Warmup - glute bridge, lateral jumps, etc

5 mile run for time test.   Ended up at 8:12 min mile....NOT what i want - need to get in the 7:30 range.  I'll take it for not running for real for half a year, but meh.

KB Complex x 5 - never drop the KB
KB DL x 4
KB Clean x 3
KB Push press x 2

1/4 MILE farmers walk.  Every time you have to put the KB down, 10 pushup.  Used 50lb KB.

[Soul Crusher]

Rocked the house this early am.   Same regulars as always, not a new face in sight.  A lot of dead lifts, farmer carries, squats and sitting chair (sucks!), burpees, etc.   

[Grape Ape]

Rocked the house this early am.   Same regulars as always, not a new face in sight.  A lot of dead lifts, farmer carries, squats and sitting chair (sucks!), burpees, etc.   

Nice.

Today is a scheduled off day.

Hungry as shit today.

Always happens after a run.

[Grape Ape]

Feels like this could be a deload week - yesterday:

Normal 8 minutes of warmup: RDL / airdyne etc

6 sets DL SUMO style x 3 superset seated box jump x 3.   They wanted 55% of 3RM from week 1, I did 65% because I fool myself into thinking I know better.

KB Side bends 3 x 20

Stamina one x 3:
KB squat x 10
200m sprint

Stamina two x 3:
KB box stepover x 10
200m sprint

Was pretty easy.

[Grape Ape]

Kang squat x 2 x 5
Band walk x 2 x 5
One leg jumps 2 x 10
2 min jog

8 400M sprints at 90% effort, 2 min rest.   Did 6 min mile pace for first, 6.7 min mile pace rest, except for last one at 6:30 min mile pace

6 sets close grip bp x 3 super set 100 ft farmers walk

ab raises

[Soul Crusher]

Nice.    I did 30 min DB supersets.   And then 30 min HIIT w heavy fng tires kettlebells the sled and 100 lb sand ball. 

Felt great.

Kang squat x 2 x 5
Band walk x 2 x 5
One leg jumps 2 x 10
2 min jog

8 400M sprints at 90% effort, 2 min rest.   Did 6 min mile pace for first, 6.7 min mile pace rest, except for last one at 6:30 min mile pace

6 sets close grip bp x 3 super set 100 ft farmers walk

ab raises

[Grape Ape]

Nice.    I did 30 min DB supersets.   And then 30 min HIIT w heavy fng tires kettlebells the sled and 100 lb sand ball. 

Felt great.

Putting the heavy stuff in the circuits is a game changer.

[Soul Crusher]

5 mile ruck.   

Probably hit the gym this afternoon for easy hour of cardio and core

[Grape Ape]

5 mile ruck.   

Today is just a stretching/mobility day so I was going to do this after I saw your post.

Then, I figured all it would do is f with my joints a bit so I refrained and tried...........a 45 min Peloton ride.

It was fine.  I will admit there's no stress on the joints or anything.

[Soul Crusher]

Today is just a stretching/mobility day so I was going to do this after I saw your post.

Then, I figured all it would do is f with my joints a bit so I refrained and tried...........a 45 min Peloton ride.

It was fine.  I will admit there's no stress on the joints or anything.

Today was easy.    Tomorrow I’ll go ball out again.  Got my squad assembled for 5 am. 

[Grape Ape]

Today was easy.    Tomorrow I’ll go ball out again.  Got my squad assembled for 5 am. 

I hear that.

Easy days are important to mix in.

[Soul Crusher]

Awesome am workout in the Basketball court.

PT Pyramid with 40lb ruck and between each set you - carry something to other side (water cans, sandbags, heavy kettlebells, bear crawl, crab walk, etc.
You do a set on each end of the court.     

Burpee 1-2-3-4-5-6-7-8-9-10

Air Squat - 1-2-3-4-5-6-7-8-9-10

Sit Up - 2-4-6-8-10-12-14-16-18-20

Ruck Swings - 2-4-6-8-10-12-14-16-18-20

Lunges - 2-4-6-8-10-12-14-16-18-20

Ruck curl and Press overhead - 2-4-6-8-10-12-14-16-18-20

Burpee - 1-2-3-4-5-6-7-8-9-10


Took 75 minutes overall.  

[Grape Ape]

Awesome am workout in the Basketball court.

PT Pyramid with 40lb ruck and between each set you - carry something to other side (water cans, sandbags, heavy kettlebells, bear crawl, crab walk, etc.
You do a set on each end of the court.     

Burpee 1-2-3-4-5-6-7-8-9-10

Air Squat - 1-2-3-4-5-6-7-8-9-10

Sit Up - 2-4-6-8-10-12-14-16-18-20

Ruck Swings - 2-4-6-8-10-12-14-16-18-20

Lunges - 2-4-6-8-10-12-14-16-18-20

Ruck curl and Press overhead - 2-4-6-8-10-12-14-16-18-20

Burpee - 1-2-3-4-5-6-7-8-9-10


Took 75 minutes overall.  

Over 100 pushups with a 40lb ruck?  Wow.

[Soul Crusher]

Broken up like that doesn’t feel that terrible.

[Grape Ape]

Broken up like that doesn’t feel that terrible.

But you have to take off the ruck for the swings, put it back on for the lunges, etc?

[Soul Crusher]

But you have to take off the ruck for the swings, put it back on for the lunges, etc?

Yes.  Same for the sit ups - those are on chest or overhead. 

The crab walks are done with them on chest too (SUCKS!) 

[Grape Ape]

The crab walks are done with them on chest too (SUCKS!) 

A helpful hint on those is to only use one strap.

I learned this using two and getting choked during the beginning of a Light.