Grouchy Training

**GrouchyUSMC** · 05-01-2023, 06:31 AM

Sunday - Unplanned rest day.

Monday - Black on Oxygen. 60 seconds of sandbag squat cleans with 80#, 800m run, rest 3 minutes, repeat. Total of 5 rounds. Strength work in the gym later - lat pull downs and one arm plate rows.

**GrouchyUSMC** · 05-02-2023, 06:23 AM

Tuesday - Meat Eater II. 10 rounds of 28kg swings and 10 burpees, 60 sec rest between rounds. First 5 rounds were two pump burpees, last 5 were one pump. Total time 24:50. Total work - 100 swings, 100 burpees, 150 pumps. Grip work later.

**GrouchyUSMC** · 05-04-2023, 11:05 AM

Wednesday - Unplanned rest day, but squeezed in a 20 minute yoga workout on YouTube.

Thursday - Short ruck in the morning. 1 hour BJJ class and some rolling around lunch. Core work in the evening.

**GrouchyUSMC** · 05-06-2023, 10:48 AM

Friday - Rest day.

Saturday - 6 miles of ruck intervals, 1:18:41 (average 13:07), 35# dry rucksack. Core work and yoga in the evening.

**GrouchyUSMC** · 05-09-2023, 06:30 AM

Monday - TRX upper body circuit. 100 reps each of inverted rows, chest presses, and standing rollouts. Not much time for anything else.

Tuesday - Fobbit Intervals. 10 rounds of 2 minutes of running and 10 two hand swings. Total work - 2.5 miles and 100 swings with 28kg in 31:41. Core circuit and stretching later on.

**GrouchyUSMC** · 05-10-2023, 11:58 AM

Wednesday - 45 minute AMRAP of max dead hang pull-ups, 1km run, 50 one count burpees. Ouch.

**GrouchyUSMC** · 05-11-2023, 11:18 AM

Thursday - 60 minute BJJ class.

**GrouchyUSMC** · 05-17-2023, 11:26 AM

Monday - Clean/strict press/front squat singles with 80# SB, 30 sets in 20 minutes. Several sets of dead hang pull-ups. 10 minutes of 6 count burpees - 62 reps total.

Tuesday - 3 mile run in the morning. 20 minutes of navy seals in the evening - 63 reps total (63 burpees, 189 push-ups, 126 mountain climbers).

**GrouchyUSMC** · 05-22-2023, 04:26 PM

Irritated my shoulder sleeping on it funny (yes, totally stupid) so the only other significant thing last week was a 5k race with my oldest. He ran the whole way and set a new PR.

Monday - 1 mile ruck with 45# plate to warm up. 3 rounds of 10 navy seals, 5 dead hang pull ups, 20 leg levers. 3 rounds of 10 sandbag strict presses (60#), 10 sandbag hang high pulls (60#), 1 minute plank. Then a 1 mile run to finish things off.

**GrouchyUSMC** · 05-23-2023, 06:41 AM

Tuesday - Black on Oxygen. 60 seconds of sandbag squat cleans with 80#, 800m run, 20 push-ups, rest 3 minutes. Repeat 3-5 times. I did 4 rounds today, ran out of time for 5. Core circuit in the evening.

**GrouchyUSMC** · 05-24-2023, 06:35 AM

Wednesday - 2 mile coupon ruck, 60# SB and ~40# ruck. Every half mile, 15 sandbag back squats for 60 total reps. Only had to drop the sandbag once - it was hot and I had to get my hoodie off. Pull-up work in the evening using the Rep Goal Method.

**GrouchyUSMC** · 05-27-2023, 03:14 PM

Saturday - Murph with vest, 51:58.

**GrouchyUSMC** · 05-29-2023, 07:50 PM

Monday - 20 minutes of navy seals, 65 for a new PR. Several sets of pull ups. Marched in the Memorial Day with my sons' Scout pack while wearing a weighted rucksack.

**GrouchyUSMC** · 05-30-2023, 06:34 AM

Tuesday - Black on Oxygen. 60 seconds of sandbag squat cleans with 80#, 800m run, rest 2 minutes, repeat. Total of 5 rounds. Core circuit in the evening.

**GrouchyUSMC** · 05-31-2023, 06:36 AM

Wednesday - Legs and Lungs. 100 two pump burpees (200 push-ups), 100 air squats, 200 lunges (100 per leg), 100 two hand KB swings.

**GrouchyUSMC** · 06-02-2023, 03:17 PM

Friday - 1 to 10 alternating ladders of 80# sandbag clean and strict press with dead hang pull-ups. 10 minute AMRAP of sandbag get ups this evening.

**GrouchyUSMC** · 06-03-2023, 08:26 PM

Saturday - 7+ mile hike with my boys, 30# ruck plate plus water and other supplies.

**GrouchyUSMC** · 06-06-2023, 09:07 AM

Tuesday - 20 minutes of 6 count burpees (128 reps, feeling tired today) followed by 20 minutes of hill sprints (7 reps). Pull-up work later on during the day.

**GrouchyUSMC** · 06-10-2023, 11:22 AM

Wednesday - Not much time for anything other than a 1.5 mile run, best time yet on these hills so that's a win.

Friday - 20 minute AMRAP of "Texas Hondos" - each round is 3 burpees, 2 bear complexes with sandbag, and 1 Carl Fredricken with sandbag (sit-up, get up one side, sit up, get up other side = 1 rep). I managed 12 reps in 20 minutes with a 60# sandbag. Short but sweet.

**GrouchyUSMC** · 06-13-2023, 07:12 AM

Monday - 10 to 1 descending ladder of sandbag bear complexes with 5 navy seals after each rung. Total work - 55 bear complexes with 60#, 50 navy seals. Finished with several sets of pull-ups.

Tuesday - 5 mile LSS run, nasal breathing only. Core work in the evening.

**GrouchyUSMC** · 06-15-2023, 06:33 AM

Wednesday - 10 to 1 descending ladder of one arm KB snatches with dead hang pull-ups after each set.

Thursday - 60 minute ride on the exercise bike, 14.6 miles. Squatter's ass and hard exercise bike seats don't fit together well. Short yoga routine later.

**GrouchyUSMC** · 06-18-2023, 05:19 PM

Sunday - 60 minutes of hill repeats before church with a weighted rucksack.

**GrouchyUSMC** · 06-19-2023, 05:03 PM

Monday - Fun with my Fathers Day gift, a 100# strongman sandbag, just like an Atlas stone. 3 rounds of ground to shoulder x3/3, bear hug squats x5, bear hug carry x50ft, 10 navy seals. Next was dead hang pull-ups, 8-6-6. Finally four rounds of core work.

**GrouchyUSMC** · 06-20-2023, 04:34 PM

Tuesday - 3 mile hill run, short yoga routine.

**GrouchyUSMC** · 06-25-2023, 06:55 AM

Wednesday - 3 rounds of SB ground to shoulders x3/3, bear hug squats x5, bear hug carries x50 feet. 10 minute AMRAP of 8 count bodybuilders. Finished with several sets of pull-ups.

Saturday - GORUCK Star Course 12 Mile event. Urban land navigation course with a weighted backpack. My buddy Mike and I took 1st with an official time of 3 hours and 2 minutes.

**GrouchyUSMC** · 06-27-2023, 06:49 AM

Monday - Strongman sandbag session, 4 rounds, 100#. Ground to shoulder x3/3, bear hug squats x5, bear hug carries x50 feet. Several sets of pull-ups after. I was also supposed to do 8 count bodybuilders in the evening but I was too beat by the end of the day.

**GrouchyUSMC** · 06-28-2023, 06:33 AM

Tuesday - Morning workout was 45 minutes on the exercise bike, 12.5 miles. In the afternoon, 60 minute BJJ session. Earned my first stripe. Good day.

**GrouchyUSMC** · 07-07-2023, 11:35 AM

6/30 - 5 mile run in the morning, pull-ups and core training in the evening.

7/2 - 30 minutes of hill repeats with 20# rucksack, 20 minutes of 8 count bodybuilders after.

7/3 - 45 minutes on exercise bike (about 13 miles). Later on, 20 minutes of ruck step ups then some pull-ups and core training.

7/4 - 60 minutes of hill repeats with 20#.

7/5 - Strongman sandbag session, 4 rounds total. Pull-ups and 8 count bodybuilders after.

**GrouchyUSMC** · 07-17-2023, 10:49 AM

7/6 - BJJ class. 60 minutes of technique work, 30 minutes of light rolling.

7/9 - Ruck intervals, 5 miles in 1:18:57, almost 600' elevation.

Boy Scout summer camp for the week, brought my rucksack with a 20# plate and would wear it for half the day and for a few trails. Total of almost 15 miles during the week carrying that alone, I know I walked a lot more than another leader and he got almost 20k steps on our longest day. They also had a pull up bar by the pool so I did pull-up sets 1-3x a day depending on our schedule.

7/18 - Back at it. Strongman sandbag session, 5 total rounds. Pull-up work tonight.

**GrouchyUSMC** · 07-27-2023, 07:21 AM

7/19 - 60 minute Zone 2 run, core work. Minor calf strain so took it easy for the next two days.

7/22 - GORUCK Basic with my oldest son, he did awesome. We did some PT, did some challenges, carried some weight, and had a great time. My youngest did a Scavenger with my wife and covered 6 miles himself.

7/24 - 15 miles on the exercise bike. Supposed to do core work in the evening but I was beat.

7/26 - 90 minute Zone 2 ruck march, 35#.

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