A grouchy old Jarhead tosses some iron around

[grouchyjarhead]

20160308:

90m hill sprints this AM. Sprint up, walk back down, sprint back up. 10 rounds in just under 20 minutes. Abs and stretching tonight.

[raynerd]

Damn! Those hill sprints sound rough! Awesome work Grouchy!

[grouchyjarhead]

Damn! Those hill sprints sound rough! Awesome work Grouchy!

They were a bit rougher this morning, had a good bit of DOMS in the hamstrings and quads after that one

20160309:
Had to do a good bit of foam rolling and stretching before I could get going.

**Long cycle C&Js with 2x16kg - Two 2:00 rounds @ 8 RPM (rest 2 min after each set).
**One-arm swings with 16kg - 35R + 35L.

Quick stretch after, then tonight once I get off shift I will fit in my ruck PT circuit. 2 rounds of 20 reps.

[Squid24]

20160308:

90m hill sprints this AM. Sprint up, walk back down, sprint back up. 10 rounds in just under 20 minutes. Abs and stretching tonight.

Interesting log ya got here

Not a big fan of the Hill Sprints, but I might do them once my ground is not so squishy ...lol

[grouchyjarhead]

Interesting log ya got here

Not a big fan of the Hill Sprints, but I might do them once my ground is not so squishy ...lol

Beautiful weather here right now. 73 degrees outside today. Hard to believe it's March on the East Coast.

[FlashGordan]

Amazed that you can recover from the sprints and lift legs any the next day. Keep rocking!

[grouchyjarhead]

Amazed that you can recover from the sprints and lift legs any the next day. Keep rocking!

They were a bit sore, don't get me wrong

20160312:
"Fun ruck". 25# pack plus 20# metal weight with handles.

(1) Ruck 800m with both.
(2) Drop weight and with pack do either 50m bear crawls or 50m walking lunges.

Only got in 4 rounds as it's a busy day today. All told 2 miles with 45# and both bear crawls and walking lunges for 100m each with a 25# pack.

[raynerd]

I keep looking for the "fun" part of the ruck and all I come up with is brutally hard work!
100m walking lunges

[FlashGordan]

I keep looking for the "fun" part of the ruck and all I come up with is brutally hard work!
100m walking lunges

Anything that runs 150+ bpm for long periods just sucks.

[grouchyjarhead]

I keep looking for the "fun" part of the ruck and all I come up with is brutally hard work!
100m walking lunges

I tell myself they're fun but during and after I'm not so sure..

Anything that runs 150+ bpm for long periods just sucks.

All the conditioning seems to have helped a lot, as after the movements I thought the weighted walking was easier than I anticipated.

Definitely feeling the effects today.

[grouchyjarhead]

20160319:
"Fun ruck" with 25# ruck. 800m team weight carry (20# ruck plate in addition to ruck), then either 50m of bear crawling or walking lunges. Wore plate on back most of time, farmer carried it half a mile otherwise. Timed push-up plank with ruck at end.

Total of 3 miles, 150m bear crawling, and 150m of walking lunges. 62 lunges to cover 50m so 186 total. Ouch.

[raynerd]

Hells ya Grouchy! You are an animal! It takes a special kind of crazy and athletics to complete something like that, very impressed man! Congrats!

[RT1957]

That sounds like a week of serious DOMS.....strong work Grouchy......impressive to say the very least.....

[grouchyjarhead]

Hells ya Grouchy! You are an animal! It takes a special kind of crazy and athletics to complete something like that, very impressed man! Congrats!

Haha thanks brother!

That sounds like a week of serious DOMS.....strong work Grouchy......impressive to say the very least.....

Thanks brother!

[grouchyjarhead]

20160321:
Long cycle clean and jerk training. Missed my 5 minute set on Friday so I am redoing the week. May not get in the ruck PT today due to my schedule but I am going to try later. Ranger Abs will be tonight before bed.

**LCCJ 2x16kg - 2 rounds of 2 min @ 8 RPM (rest 3 min between sets).
**OAJ 24kg - 2 min @ 10 RPM ( switch at 1 min). Rest 3 min.
**1HSw with 24kg - 15R+15L.

[Squid24]

20160319:
"Fun ruck" with 25# ruck. 800m team weight carry (20# ruck plate in addition to ruck), then either 50m of bear crawling or walking lunges. Wore plate on back most of time, farmer carried it half a mile otherwise. Timed push-up plank with ruck at end.

Total of 3 miles, 150m bear crawling, and 150m of walking lunges. 62 lunges to cover 50m so 186 total. Ouch.

Never did I think Fun and Ruck should ever be in the same sentence...lol

[grouchyjarhead]

Never did I think Fun and Ruck should ever be in the same sentence...lol

I'm a bit diseased, I love rucking.

[mirroroferised]

Catching up a bit. Your workouts always sound so much fun lol

[grouchyjarhead]

Catching up a bit. Your workouts always sound so much fun lol

They are. To a point sometimes...

20160322:
Busy day so not a lot of time to train. I decided to do the "Truth Teller" test again. It's basically a timed 1 mile run, rest no more than 5 min, max set of pull-ups, rest no more than 5 min, max eight count bodybuilders in 2 min. This was designed by Paul Roarke and his Corps Strength system.

He rates you like a car (Broke, Yugo, Taurus, Humvee, Road King, Corvette, Shelby Cobra) but the catch is your ranking can only be the lowest of what you got. So if you crank out the run and the bodybuilders but stink at pull ups you get the pullup ranking.

Today I got Taurus for the run (9-10 min, so close to getting Humvee which is 8-9), Taurus for pull-ups (5-6, did them last night so probably didn't help), and got Road King for the bodybuilders (20-24). So basically running is still my weakness right now. I was a Yugo/Humvee/Humvee last time so I was a Yugo.

EDIT: Finally found a pic of the scoring in case anyone's interested.

[grouchyjarhead]

20160323:

Long cycle sets this morning didn't go too well. Halfway through my second set I had exercise induced nausea, mostly my own fault as I was running late on time and hustling through it.

Made up for it later by deciding to ruck to work. 5.1 miles in under 90 minutes with a 40# load (several bricks, my work clothes, water, snack, CCW, etc.). Good times.

[grouchyjarhead]

20160325:
I actually dreamt of this workout oddly enough so I had to try it. It mimics being sent to the quarterdeck in the Marines. It's basically just an EMOM circuit of a few different exercises. I chose ruck OH squats, ruck pushups, and ruck mountain climbers (left-right counts as one). Set the timer for 30 minutes and was conservative with only 10 reps of each. Total of 100 reps of each exercise in 30 minutes with roughy a 25# weight. I loved this, this may become a staple for me.

[raynerd]

Wow 30 min straight EMOM!! That is just awesome Grouchy! That would have me clenching my chest having the Jammer about half way through

[grouchyjarhead]

Wow 30 min straight EMOM!! That is just awesome Grouchy! That would have me clenching my chest having the Jammer about half way through

Hahaha! The official term is called incentive training, but I always heard it as getting smoked on the quarterdeck, getting your heart popped on the quarterdeck, and many other less savory terms.

You usually just did something minor so they went with "pain over paperwork". A little corrective action if you will. For my platoon, it was usually one of four things you did continuously: push-ups, mountain climbers, side straddle hops, or high knee running in place. They'd yell out the command (run, push, climb, hop) and you'd have to quickly change to it.

A brief example:
https://youtu.be/inTqPMvL5W8

I wish I had thought of it sooner, it was a blast. Paid for it a bit today though.

20160326:
" Fun ruck" today, didn't go too smoothly. Got the first half mile in easy and then smoked the bear crawl (first few times I was taking a breather about halfway across - this time I shot the whole 50m in one go) then cranked out the next half mile easy as anything (ruck and plate both felt very light).

After all the OH squats yesterday, the lunges did me in today. During the first 20 I could feel my left quad wasn't happy about it, and by 35 I knew if I kept pushing I was looking at an injury so I threw in the towel at 1 mile with 45#, 50m bear crawl, and 35 walking lunges (both wearing my 25# ruck).

Not too disappointed though. Great session yesterday, hard ruck on Wednesday that went well, and big improvement in the bear crawl so overall I can't be unhappy. Did some extra ab work and stretching just now to make up for it. Some extra rest should help the leg out, I'm 13 days out so I don't want to risk getting injured beforehand.

[Payton1221]

20160325:
I actually dreamt of this workout oddly enough so I had to try it. It mimics being sent to the quarterdeck in the Marines. It's basically just an EMOM circuit of a few different exercises. I chose ruck OH squats, ruck pushups, and ruck mountain climbers (left-right counts as one). Set the timer for 30 minutes and was conservative with only 10 reps of each. Total of 100 reps of each exercise in 30 minutes with roughy a 25# weight. I loved this, this may become a staple for me.

Grouchy,

This is awesome! I'll definitely have to try. If you have any favorite combinations other than this one, please share. I'm thinking a push, a pull, and a squat of some kind.

[Payton1221]

I'll definitely have to try.

Tough, tough, tough. I tried this with incline bench, pull-ups, and air-squats. I said "uncle" after 8 sets of each exercise.

[grouchyjarhead]

Tough, tough, tough. I tried this with incline bench, pull-ups, and air-squats. I said "uncle" after 8 sets of each exercise.

Oh man, sounds tough! Awesome work!

20160329:
36 minute Quarterdeck session with an extra 5 reps at the end with a 25# ruck. Total of 125 reps with ruck overhead squats, ruck push-ups, and ruck mountain climbers.

I then helped my brother move for 6 hours. Run and abs tonight.

[grouchyjarhead]

20160403:
Final "fun ruck" before the GoRuck. Tapering all next week.

4 miles with 45#. 200m bear crawls and 200m walking lunges with 25# ruck. Half mile walk with ruck on front of body. 150 reps of abs. Stretching.

[RT1957]

Strong work Grouchy....200m of lunges(Weighted) and I'd be dead......but you did that after and bunch of other intense work....

[grouchyjarhead]

Strong work Grouchy....200m of lunges(Weighted) and I'd be dead......but you did that after and bunch of other intense work....

Thanks brother! Feeling good and prepared, just looking forward to having a good time now and enjoy some time off from training.

[grouchyjarhead]

20160405:

Easy 3 mile ruck with around 30#. Nice hilly route, 17 minute average pace. A 3 mile unloaded walk tomorrow and then that's it until Saturday.