Grouchy Training

[GrouchyUSMC]

Two weeks of camping and hiking last month, started up some light PT last week so I'm getting back to it.

Today's workout - 80 burpees, 80 push ups, 80 sit ups, 160 sec of front planks.

[GrouchyUSMC]

Did some light rucking over the weekend to ease back into things. Yesterday was a light one as well - 1 mile run followed by a quick burner of burpees, push-ups, and sit-ups. A week and a half more of light PT to break things in then I can get back at it.

[GrouchyUSMC]

15 minute EMOM of 4 burpees, 4 push-ups, 4 sit-ups. 60 total reps of each. Back holding up all right.

[GrouchyUSMC]

3 mile run in the morning, then went to an amusement park with the family. Good day.

[GrouchyUSMC]

Officially back to the serious work today.

08/15/22:
Strength ladders of sandbag clean and strict press, dead hang pull-ups, and pistol squats. 18 reps total of each.

10 minute one arm KB snatch, as many hand switches and rests as needed - 184 total reps.

[GrouchyUSMC]

08/16/22:
LSS hill run, 45 minutes. 3 miles and over 460' elevation. Finished with 100 four count flutter kicks in as few sets as possible.

[GrouchyUSMC]

08/18/22
10 rounds of 10 one pump burpees, 10 two hand KB swings, 10 TRX rows.

[GrouchyUSMC]

08/21/22:
Strength ladders of sandbag front squats, dead hang chin-ups, and Turkish get-ups. 18 reps of the first two, 9 of TGUs. I was supposed to do some one arm long cycle clean and jerk work too but it was late and I was tired.

08/23/22:
3 mile hill ruck, 454' elevation, under 49 minutes. Just a 20# plate, slowly easing back into it. Static core work later in the afternoon.

[GrouchyUSMC]

08/24/22:
Weight vest workout, agility and conditioning. Several rounds of the 4 cone drill while wearing the vest, then finished with 20 minutes of "Cindy". Total work - 48 dead hang pull-ups, 90 push-ups, 135 air squats.

[GrouchyUSMC]

On Saturday the 27th, 5 mile run down by the river with some core work in the evening.

08/29/22:
Strength circuits of weight vest rear foot elevated split squats, sandbag clean and press, sandbag front squats, and weight vest TRX rows. 30 reps of each.

[GrouchyUSMC]

08/30/22:
Feeling fatigued so just a light one today. 300 weighted step-ups, then 100 leg raises in as few sets as possible.

[GrouchyUSMC]

09/02/2022:
"Doc" HeroWOD, in honor of HM2 Charles Luke Milam. Buy in - 99 rucksack push presses. 4 rounds of the following, 26 reps of each (104 total): push-ups with ruck on back, sit-ups with ruck on chest, mountain climbers with ruck on back, 4 count flutter kicks with ruck extended overhead. Cashed out with a 3 mile ruck.

09/04/22:
5K at a local fitness festival, my oldest and I ran it. He won his age group! Turkish get-up practice and mobility work tonight.

[GrouchyUSMC]

09/05/22:
Strength circuit of TRX single leg squats, TRX flyes, sandbag swing squats, one arm KB rows, and KB swings.

[GrouchyUSMC]

Work was hitting me hard there for a moment, so had some shorter workouts.

1.5 mile weight vest run in under 18 minutes, with some serious elevation so that was a good one.

I also had a hotel workout while I was traveling. 100 navy seals with a double squat chaser after each rep. Total work - 100 burpees, 300 push-ups, 200 mountain climbers, 200 air squats.

Tonight I met up with some guys I know and we rucked about 5-6 miles around the city, hitting a lot of stairs.

[GrouchyUSMC]

09/13/22:
Today's work - 20 minutes of supine to sprint agility drills with weight vest. MARSOC short card with weight vest. Here's the workout if you're curious.

[GrouchyUSMC]

Injured my knee at work, so might be off a while.

[GrouchyUSMC]

Good news - nothing broken, but I smashed it pretty good. Concrete 1, Grouchy's Knee 0. Getting better every day just need to rest it.

[HomeGymChains]

Glad to hear that it’s not as serious as it could have been. Best wishes!

[GrouchyUSMC]

Glad to hear that it’s not as serious as it could have been. Best wishes!

Thanks HGC! I squashed it pretty good, took a while to get it functional again. Still not 100% but much better.

Working on rebuilding the foundation now.

10/04/22:
5 rounds of seiken push-ups, curl/press/extensions, air squats, and grip trainer crushes. Then a 1.25 mile run in just over 15 minutes.

[GrouchyUSMC]

Keeping it consistent. Saturday was a circuit of TRX chest presses, TRX rows, and TRX triceps extensions followed by a 1.25 mile - 11:10 pace, it's getting back there.

Sunday was several rounds of run 5 minutes, 20 air squats, 10 lunges per leg.

Monday was my last lower body PT session and a quick upper body burner.

[GrouchyUSMC]

Tuesday - 15 minute run and then a core circuit after. Light daily workouts for 3 weeks is the current goal, so far so good.

[GrouchyUSMC]

Keeping up with the light work for now. Wednesday is when we get back to it.

Sunday - Boxing session. 10 rounds, 2 shadowboxing, 6 heavy bag, 2 rope skipping.

Monday - Quick circuit. Total work - 50 reps of curl/press/extensions, air squats, and single leg deadlifts per leg. Light weight shoulder workout.

[GrouchyUSMC]

Last week I did a run-swim-ruck and some sandbag sessions, then went camping for the weekend.

Tuesday - Strength circuit of cleans, front squats, and presses with sandbag. Pull-ups for several sets.

[GrouchyUSMC]

Saturday - Endurance challenge based off of UK Special Forces training.

8 mile ruck march, 55# dry plus water, trails only. Jacket, boots, pants. Total time 2:24:06.

Mandatory 10 minute rest.

2 mile speed march, 43# dry plus water, same as above otherwise. Total time 0:32:16.

Mandatory 10 minute rest.

1.5 mile run in jacket, boots, and pants. Total time 0:18:54. Legs and feet were smoked by this point.

[HomeGymChains]

Saturday - Endurance challenge based off of UK Special Forces training.

8 mile ruck march, 55# dry plus water, trails only. Jacket, boots, pants. Total time 2:24:06.

Mandatory 10 minute rest.

2 mile speed march, 43# dry plus water, same as above otherwise. Total time 0:32:16.

Mandatory 10 minute rest.

1.5 mile run in jacket, boots, and pants. Total time 0:18:54. Legs and feet were smoked by this point.

Sounds brutal.
I’m impressed.
(as usual )

[GrouchyUSMC]

Sounds brutal.
I’m impressed.
(as usual )

Thank you! It was a tough one. Feet weren't happy with me by the end.

Monday - Sandbag strength circuit (definitely feeling the front squats today), then pull-ups - 25 total reps.

[GrouchyUSMC]

Wednesday - For fun, I decided to do the Navy SEAL Physical Screening Test. It was, in fact, not fun. SEAL training is not in my future anytime soon. 500 yard swim, 2 minutes max push-ups, 2 minutes max sit-ups, max pull-ups, 1.5 mile run. The only thing I met the standard on was the sit ups.

[HomeGymChains]

Wednesday - For fun, I decided to do the Navy SEAL Physical Screening Test. It was, in fact, not fun. SEAL training is not in my future anytime soon. 500 yard swim, 2 minutes max push-ups, 2 minutes max sit-ups, max pull-ups, 1.5 mile run. The only thing I met the standard on was the sit ups.

I’m impressed by what you did!
(Never mind the test, I’d probably pass out just by reading the instructions. )

[GrouchyUSMC]

I’m impressed by what you did!
(Never mind the test, I’d probably pass out just by reading the instructions. )

Thanks HGC! It was a tough one. Humbling to see how low my push-ups and pull-ups got after the swim. Definitely something I need to incorporate on at least a monthly basis.

Sunday - MTI Gorilla Complex with the rucksack. This is a nice upper body complex I like doing occasionally. Bicep curls, high pulls, overhead presses, triceps extensions, and bodyweight push-ups. 20-16-12-8-4 reps, for a total of 60 reps of each. I then did some pull-up work (17 reps total) and a 1.5 mile run as a finisher.

[GrouchyUSMC]

Been slacking on posting here lately.

Saturday - Sandbag front squats, sandbag single leg deadlifts, TRX rows, and burpees.

Monday - 1 mile rowing, ~8 miles of rucking with different poundages, finished with another 1 mile row.