Author Topic: GA / occasionally Soulcrusher training thread (Read 753604 times)

Grape Ape · « **Reply #1625 on:** July 16, 2021, 12:52:01 PM »

Quote from: Soul Crusher on July 16, 2021, 04:47:37 AM

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

Grape Ape · « **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

Soul Crusher · « **Reply #1627 on:** July 19, 2021, 05:19:56 AM »

This guys channel is FNG awesome.

Soul Crusher · « **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 · « **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.

Soul Crusher · « **Reply #1630 on:** July 19, 2021, 05:58:35 AM »

Quote from: Grape Ape 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.

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

Soul Crusher · « **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

Grape Ape · « **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.

Soul Crusher · « **Reply #1633 on:** July 21, 2021, 10:58:51 AM »

This guy has such great videos

Soul Crusher · « **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.

Soul Crusher · « **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.

Soul Crusher · « **Reply #1636 on:** July 26, 2021, 07:43:13 AM »

Had a GR Challenge this past weekend. What a freaking awesome event. Went into the mountains with no headlamps at night only moon light. Did a Murph at 3 am. The Cadre was great - no fuk fuk games at all. Beers at the end.

Grape Ape · « **Reply #1637 on:** July 26, 2021, 10:32:58 AM »

Quote from: Soul Crusher on July 26, 2021, 07:43:13 AM

Had a GR Challenge this past weekend. What a freaking awesome event. Went into the mountains with no headlamps at night only moon light. Did a Murph at 3 am. The Cadre was great - no fuk fuk games at all. Beers at the end.

How do you do a Murph on the mountain?

What was used for pull ups?

Soul Crusher · « **Reply #1638 on:** July 26, 2021, 10:40:45 AM »

Quote from: Grape Ape on July 26, 2021, 10:32:58 AM

How do you do a Murph on the mountain?

What was used for pull ups?

We made it back down around 3 am and he found a football field with a track with pull up bars. We had 15 min to do the 1st mile with rucks. We could not break up the pull ups push ups and squats - so the pull ups sucked. Then we had to do 2 miles at the end since a few did not make the 15 min.

Then we went normal stuff after until 9 am. Went into the Hudson River, carried heavy crap, etc.

Was a perfect event all around

Grape Ape · « **Reply #1639 on:** July 26, 2021, 10:48:37 AM »

So your Murph had 30+ lbs instead of 20....

Soul Crusher · « **Reply #1640 on:** July 26, 2021, 10:51:00 AM »

Quote from: Grape Ape on July 26, 2021, 10:48:37 AM

So your Murph had 30+ lbs instead of 20....

We were allowed to do the pullups wo rucks

Grape Ape · « **Reply #1641 on:** July 26, 2021, 11:00:36 AM »

Quote from: Soul Crusher on July 26, 2021, 10:51:00 AM

We were allowed to do the pullups wo rucks

Even so, 100 pull ups straight is a bitch.

Soul Crusher · « **Reply #1642 on:** July 26, 2021, 11:05:24 AM »

Quote from: Grape Ape on July 26, 2021, 11:00:36 AM

Even so, 100 pull ups straight is a bitch.

I know, I still feel it in my back. But all good, such a great event. The instructor is the head of the SF Selection program at Ft. Bragg. The top of the absolute top.

Soul Crusher · « **Reply #1643 on:** July 27, 2021, 04:31:55 AM »

Awesomeness today.

15 Min Warm Up

45 Min Back/Bi and Legs supersets

45 Minutes - 9 sets - 40 sec work 20 sec rest

225lb Dead Lift AMRAP (12-15 reps)

120lb Sandbag bear crawls

Burpee and Heavy Sled Push

250lbs of plats tied to straps - 10 yard drag and 10 yard rows

Sit Ups

Soul Crusher · « **Reply #1644 on:** July 28, 2021, 04:27:02 AM »

15 Minute warm up w light weights

45 minutes shoulders and compound supersets

DB Snatches drop sets - 90, 75, 60
Single Arm DB clean and press drop sets - 90, 75, 60
usual shoulder shit

45 minutes - circuits with

Jump Rope, Toe to Bar leg raises, sideways plank w sandbag drag through, wheel barrow walk w sorinex roller, DB sumo high pulls w 75lb, etc.

Soul Crusher · « **Reply #1645 on:** July 29, 2021, 03:59:02 PM »

https://www.stewsmithfitness.com/blogs/news/tactical-athletes-and-the-goldilocks-zone?utm_campaign=newsletter-blog_posts-a75ac194de404027961d989a026ede10&utm_medium=email&utm_source=seguno

Excellent article.

Soul Crusher · « **Reply #1646 on:** July 30, 2021, 04:50:46 AM »

Back Bi's for 30 min

30 Min Circuit - 40 sec work 20 sec rest

5 Ring Pull Ups
10 Ring Leg Raises
Sandbag Get Ups (Sucks!)
120 Sandbag Drags
Tire Flip

30 Min Circuit

225lb DL AMRAP
120lb sandbag push across the floor
Burpee + Ring Pull Up
Farmer Carries with 80lb DB
Clean and Press with 115lbs AMRAP

Soul Crusher · « **Reply #1647 on:** July 30, 2021, 07:18:09 AM »

GREAT MOFO PAGE.

Soul Crusher · « **Reply #1648 on:** August 05, 2021, 04:50:32 AM »

45 minutes of Legs supersets -

30 minutes -

3x - Heavy Sled Push 25 yards - KB Swings w 88lb x 20

3x - Heavy Sled Push 25 yards - DB snatch w 75lb DB x 10

3x - Heavy Sled Push 25 yards - DB high pull from floor x 10

3x - Heavy Sled Push 25 yards - DB step ups w 50lb x 10

30 Min - 10x no rest

1 min Air Runner
1 min Jump Rope
1 min Assault Bike

Soul Crusher · « **Reply #1649 on:** August 05, 2021, 06:48:08 AM »

F YES!