GA / occasionally Soulcrusher training thread

[Phantom Spunker]

How was it? Easier this time?

[Soul Crusher]

How was it? Easier this time?

There are factors that make it hard by itself - for example - NYC Concrete is unforgiving on your feet.  The ruck is 45 lbs and then you are carrying heavy sandbags, logs, etc.   All that weight over many hours and miles builds up.  Your feet and joints start screaming. 

I'm a lot better at the beatdowns with PT than most, but some of the smaller guys do better with the endless miles.   

[Phantom Spunker]

There are factors that make it hard by itself - for example - NYC Concrete is unforgiving on your feet.  The ruck is 45 lbs and then you are carrying heavy sandbags, logs, etc.   All that weight over many hours and miles builds up.  Your feet and joints start screaming. 

I'm a lot better at the beatdowns with PT than most, but some of the smaller guys do better with the endless miles.   

I've done that distance and weight but thankfully not on concrete. That would be absolutely brutal on the feet. Good effort!

[Grape Ape]

I've done that distance and weight but thankfully not on concrete. That would be absolutely brutal on the feet. Good effort!

Took me a while to connect this account to your prior one(s)....lol.

[Soul Crusher]

I've done that distance and weight but thankfully not on concrete. That would be absolutely brutal on the feet. Good effort!

Thanks man - I also like the people you meet who show up for these things.  .

[Phantom Spunker]

Took me a while to connect this account to your prior one(s)....lol.

Haha, yeah mate...you know me. Either having a meltdown or getting banned! 

Thanks man - I also like the people you meet who show up for these things.  .

Would be a great experience for sure. I'd like to do one in future when I'm around and have time.

[Grape Ape]

Would be a great experience for sure. I'd like to do one in future when I'm around and have time.

You should.

The feeling of completion is pretty amazing.

[Soul Crusher]

Haha, yeah mate...you know me. Either having a meltdown or getting banned! 

Would be a great experience for sure. I'd like to do one in future when I'm around and have time.

It is - its a team event - not a competition. 

[Phantom Spunker]

I'll need at least a year before I have the time, but I like the idea of persuading either my girlfriend or best friend to do one with me so I can make it more memorable and fun. Credit to this thread for keeping me interested.

[Soul Crusher]

45 minutes  - Legs and compound exercises. 

5 sets.    30 sec work     30 sec rest. 

Bench - 135lbs
Squats - 70lb DB
Snatch - 70lb DB
Clean and Press - 70lb DB
Sit ups

5 sets.  45 sec work    15 sec rest

Air Runner
Burpees
Bear Crawl
Jump Rope
Hanging Leg Raises

 

[Grape Ape]

Short but effective:

Mile walk
Plyo

Power cleans 5/5/5/5/2/1

3 x Walking lunge x 10 superset RDL x 8

10 sets EMOM:  10 KB swing / pullups

Band work for core

[Soul Crusher]

Maybe Bhank can give you some suggestions.   

Short but effective:

Mile walk
Plyo

Power cleans 5/5/5/5/2/1

3 x Walking lunge x 10 superset RDL x 8

10 sets EMOM:  10 KB swing / pullups

Band work for core

[Grape Ape]

Maybe Bhank can give you some suggestions.   

I ain't shit according to bhank, so will avoid lol.

[Soul Crusher]

45 min - back / bis / calves

5 sets   - 30 sec work    30 sec rest

Tire Flip
Farmer carries with 90 lb DB
Sandbag Bear Crawl with 200lb sandbags
Bent Over Barbell Row with 135lbs
Hanging Leg raises

5 sets  - 45 sec work    15 sec rest

Burpee Pull Ups
Mountain Climbers
Med Ball Slams
Kettlebell Swings
Sit Ups

10 minutes of bs toiling around the gym.   
 

[Soul Crusher]

Tomorrow back day. 

Today did 45min chest and legs supersets and combo.   

1 hours

12x

1 min  chest of choice
1 min assault bike
1 min legs exercise of choice
1 min air runner at walking pace
1 min core of choice

[Dos Equis]

I didn't know this thread existed.   

If you gents ever make it to Hawaii you are welcome to train with me.  I train each body part once a week.  About 12 to 16 sets for the most part. 

Beware of leg day though.  I already made my wife quit on me.   

[Soul Crusher]

Demonstration of the backward and forward sandbag bear crawls

 

[chaos]

Demonstration of the backward and forward sandbag bear crawls

 

You grew hair

[Grape Ape]

How much weight on the sandbags?

[Soul Crusher]

How much weight on the sandbags?

100 - -40 - 60. 

[Soul Crusher]

Warm up w 35lb db for 10 min

3 sets - 10 x single arm 75 DB clean and press  -  10 Side Lateral Raises with 30lb DB
3 sets - 10 x single arm 75 DB clean and press - 10 upright rows with 35lb DB
3 sets - 10 x single arm 75 DB clean and press - 10 bent over side laterals with 35 lb db
3 sets - 10x DB shrugs with 75lbs

2 Circuits  - 5 x   40 sec work - 20 sec rest

Sumo High Pull with 100lb kettlebell
DB snatch w 75 DB
Knee tuck ins with Sorinex roller
Farmer carry with 80's
45lb plate - squat , curl , press, overhead tricep extension. 


5 x 40 sec work  20 sec rest

Wheelbarrow walk with sorinex roller (SUCKS!)
Sit up with 45lb plate
Kettlebell Swings
Turkish Get Up with 25 LB DB
Step Ups w 25lb DB on plyo box

 

[Soul Crusher]

Gorilla Mind is definately one of the best ive ever tried

[Soul Crusher]

Warm up with 35lb DB 10 min

3 sets -  DB Squats (80's) x 10 superset incline chest press x 10 60's
3 sets - Leg Press with 5 plates  x 12 superset with pec dec flys x 15
3 sets - Leg Extension x 12 superset with High Cable crossover x 15
3 sets - leg Curl x 10 superset with Low Cable chest crossover x 15

Circuit 1 - 5x   40 sec work - 20 sec rest

Alternating DB chest press w 55's
Goblet Squat with 100 db
Dips
Walking Lunges with 30's
Abs of choice

Circuit 2  - 5 x  40 sec work - 20 sec rest


Box Steps Ups
Assault Bike
8 Count BB
Decline Push ups off plyo box
Air Runner at walking pace


10 minutes of various shit like calf raises, tricep kick backs etc.       


Felt freaking like a gorilla today.  Jacked, stacked, and hoping Bhanky sees the light with his piss poor training

[Soul Crusher]

Great video applicable to life.

[Soul Crusher]

x10000000000000000000000 000000000000000000000000 000000000000000000000000 000000000000000000000000