GA / occasionally Soulcrusher training thread

[Grape Ape]

Soflete decided weak five was when they wanted to destroy my legs.

Warmup
2 sets:
Airdyne x 3 min
Hanging knee raise x 10
Side lunges x 10 per side
1 set:
90/90 breathing x 8
Goblet squat x 5 5/3/1 tempo (5 sec down / hold 3 / 1 up)

Front squat x 8 sets:
10/9/8/5/5/5/5/5

Superset walking lunge with weight on back
10/9/8/5/5/5/5/5 per leg

10 min AMRAP:
Sandbag bear hug walking lunge (more lunges?) x 5 per leg
Pull up x 10
Deadbug x 30 sec (this is an ab thing)

TRX rows x 100.   I did 50 total because fuck that.

[Soul Crusher]

Any issues with getting together or sharing equipment?

I let my crew borrow my extra rucks - so we don’t share anything.

[IroNat]

SC killin' it.

Bring on the End Times.

This man is ready.

[chaos]

I let my crew borrow my extra rucks - so we don’t share anything.

Would you normally or does everyone have their own gear by now?

SC killin' it.

Bring on the End Times.

This man is ready.

Ready for what? To run away? Can't run faster than 2750fps.

[Grape Ape]

Would you normally or does everyone have their own gear by now?

Might not be likely.

GR rucks are expensive.

[chaos]

Might not be likely.

GR rucks are expensive.

I've taken to mountain biking more, getting a little cardio in. I wear a camelback while riding, does that count?

[Soul Crusher]

Might not be likely.

GR rucks are expensive.

I can only use 1 at a time so why not ? 

I respect the F out of them showing up 5 am daily and knowing what they are in for.

[Grape Ape]

I can only use 1 at a time so why not ? 

I respect the F out of them showing up 5 am daily and knowing what they are in for.

I missed a super deal to acquire a rucker the other day.

Maybe just have to buy one.

I figure with another ruck in the house, I might be able to get someone to join me.

[Soul Crusher]

I missed a super deal to acquire a rucker the other day.

Maybe just have to buy one.

I figure with another ruck in the house, I might be able to get someone to join me.

I got a GR2 for 229

[Grape Ape]

I got a GR2 for 229

That's a sweet deal.


I want a rucker, since they have the bottom handle and stuff.  There's a pretty good sale on them right now, if you want some goofier colors.

[IroNat]

Ready for what? To run away? Can't run faster than 2750fps.

Killin' the Corona zombies!

[Soul Crusher]

Killin' the Corona zombies!

I enjoy trAining  hard

[Soul Crusher]

We did a 3.5 mile ruck run/ Indian Run along the path.  Single file - last man sprints to the front.   We kept about 20 feet apart.   

Stairs

15 minutes PT.


Getting this team tough as F. 

 

[Soul Crusher]

30 minutes parking deck - PT and sprints up the ramps. 

30 Minutes - set up a agility obstacle course w cones discs and agility ladder along the perimiter of the parking garage.  (Was awesome) 

30 Minutes - Bas Rutten all around workout. 


One of the crew was like "Why are we training so hard like this?"

Me:  Life 
 

[Soul Crusher]

2 mile ruck  - 30 minutes

30 minutes of thrusters and bear crawls. 

30 minutes HIIT  - pushups, burpees, situps, air squats etc

[Grape Ape]

2 sets
Wall handstands x 20 sec
Kneeling foam roll stretch on wall
KB screwdriver
Plyo push up x 5

Bench: 10/9/84/4/4/4/4
Superset low portion of push-up hold x 20 sec

2 handed landline press: 10/9/8/4/4/4/4/4
Hold last rep overhead 30 seconds

20 f’n sets:
5 pull up
5 push up
5 dips

[Soul Crusher]

Did virtual half marathon ruck since the event was cancelled. 

[Grape Ape]

Did virtual half marathon ruck since the event was cancelled. 

Tough ruck?

[Soul Crusher]

Tough ruck?

West Point fallen comrades half.   They allowed you to do it virtually and willl send the shirt and medal

[Grape Ape]

2 sets warmups
90/90 Breathing with plate pullovers
Banded good mornings
Bottoms up kneeling KP presses
Hip mobility stuff

Power Cleans 10/9/8/4/4/4/4  superset one arm DB snatch 10/9/8/4/4/4/4

Box step up with kettlebells 4/4/4/4/4

10 sets:  30 sec max spring 1 min jog no reast

3 40 yd dash

[chaos]

Did virtual half marathon ruck since the event was cancelled. 

Have a buddy that was supposed to do a marathon this weekend, same deal they let them do it virtual.

[Soul Crusher]

25 minute ruck - fast up hills near parking lot. 

30 minutes - HIIT circuit of pushups, mountain climbers, plank, jumping jacks, sit ups, walking lunges

30 minutes - awesome idea - half my crew in the parking deck -   3 grabbed rucks and walked 200 yards doing either farmer carries, overhead ruck walk, bear crawl, etc.   The other 3 - did either squats, wall sit, etc till the other three got back. 

Awesome day.   

[Irongrip400]

25 minute ruck - fast up hills near parking lot. 

30 minutes - HIIT circuit of pushups, mountain climbers, plank, jumping jacks, sit ups, walking lunges

30 minutes - awesome idea - half my crew in the parking deck -   3 grabbed rucks and walked 200 yards doing either farmer carries, overhead ruck walk, bear crawl, etc.   The other 3 - did either squats, wall sit, etc till the other three got back. 

Awesome day.   

Do you ever have knee pain from the running?

[Soul Crusher]

Do you ever have knee pain from the running?

Sometimes.  Running sucks.  F running.  I try to limit to short sprints.   That’s why I like the heavy ruck packs instead

[Soul Crusher]

With my rough tough motley crew

45 minutes of ruck run/fast walk up steep long hills.  They are getting awesome at this stuff.

15 Minutes round robin PT

15 Minutes (2x) of

10 x Burpee + 20 yard sprint.

Bear Crawl 40 yards

Jog 200 yards

10 Burpees