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  1. #91
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    20200121:
    "Fitter, Happier, More Productive" complex courtesy of Pat Flynn. Did 3 rounds total. Do all reps continuously (e.g. all 2s first, then 4s) without putting the kettlebell down.

    2H Swing x2, 4, 6, 8, 10.
    1H Swing (left + right) x2, 4, 6, 8, 10.
    Thruster (left + right) x2, 4, 6, 8, 10.
    Snatch (left + right) x2, 4, 6, 8, 10.

    Rested 3 minutes between rounds, used a 12kg. Had to put the KB down halfway through the swings x10 of Round 2, and then after the one handed swings x8 of Round 3.

    Running with my oldest son later.
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  2. #92
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    Great looking work going on in here Grouchy. Lots of great complexes and strength work. Hope everything is going well for you.
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  3. #93
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    Originally Posted by TM79 View Post
    Great looking work going on in here Grouchy. Lots of great complexes and strength work. Hope everything is going well for you.
    Thanks Trent!

    Big day on Wednesday. Just found out we have #3 coming to our family, a daughter this time. Naturally quite a busy day so only some mobility/stretching work yesterday. Pretty exciting.

    20200123:
    TB Fighter - 80%. Bench, squat, weighted pull-ups (tried the rings today, not sure if easier or harder), lightweight shoulder workout. Core circuit and mobility/stretching later.

    20200124:
    10 of 10 KB snatches and 10 burpees, 60-90 sec rest in between. Went a bit too light for the snatches. Finished with 100 four count flutterkicks. Running with my oldest later and then some stretching/mobility.

    20200125:
    Long drive to my sons' wrestling match today so I got up as early as I could and squeezed in a comfortable hilly 5K near me in under 44 minutes. End of the season, but both boys had fun - youngest got his first win (pin) on his second to last match, oldest didn't get any but had some fair showings. Not bad for their first year.
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  4. #94
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    Originally Posted by GrouchyUSMC View Post
    Thanks Trent!

    Big day on Wednesday. Just found out we have #3 coming to our family, a daughter this time. Naturally quite a busy day so only some mobility/stretching work yesterday. Pretty exciting.

    20200123:
    TB Fighter - 80%. Bench, squat, weighted pull-ups (tried the rings today, not sure if easier or harder), lightweight shoulder workout. Core circuit and mobility/stretching later.

    20200124:
    10 of 10 KB snatches and 10 burpees, 60-90 sec rest in between. Went a bit too light for the snatches. Finished with 100 four count flutterkicks. Running with my oldest later and then some stretching/mobility.

    20200125:
    Long drive to my sons' wrestling match today so I got up as early as I could and squeezed in a comfortable hilly 5K near me in under 44 minutes. End of the season, but both boys had fun - youngest got his first win (pin) on his second to last match, oldest didn't get any but had some fair showings. Not bad for their first year.
    Congratulations my friend! When we found out we were having our daughter, well, that's when I really picked up my strength training (and started making plans to extend my gun collection ) Ha ha... That's great news! It's a different ball game if you are used to boys. It's cool in its own way though. They are cute and really have a tendency to pull on the heart strings.
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    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
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  5. #95
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    It was definitely a surprise. We had to get some tests run as Mom turns 41 next month but all is well and she is doing just fine. It helps my wife is very active herself. We are excited and she arrives in June.
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  6. #96
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    20200127:
    TB Fighter - 90%. Bench press, squat, weighted pull-ups, lightweight shoulder workout. Core circuit and mobility/stretching later, might do an easy run with my son in the evening.
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  7. #97
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    20200128:
    20 minute run with my oldest after work, then before dinner I did 120 one arm snatches with the 12kg in less than 10 minutes.
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  8. #98
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    20200130:
    TB Fighter - 90%. Bench press, squats, sumo deadlifts.
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  9. #99
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    20200201:
    It’s been a long time since I have done a fitness test. Took a baseline today, not as good as I was last year but a decent baseline to work with.

    2 minutes push ups, max reps
    2 minutes sit ups, max reps
    Timed run (2 miles today)
    Chin-ups after run

    Core circuit and stretching later on, plus an easy interval run with my oldest.
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  10. #100
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    20200203:
    TB Fighter - 75%. Bench press, squats, weighted pull-ups, lightweight shoulder workout. Core circuit and stretching later. Might see if I can sucker my oldest into a training run.
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  11. #101
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    20200204:
    Tried this circuit, it was okay but felt a bit too easy for most exercises. Sticking with rep goals. 10 minute round, 3 rounds, max effort each round.

    Minute 1 - One arm kettlebell snatch (16kg), left hand
    Minute 2 - One arm kettlebell snatch (16kg), right hand
    Minute 3 - Rest
    Minute 4 - Burpees
    Minute 5 - Rest
    Minute 6 - Split squats, left leg
    Minute 7 - Split squats, right leg
    Minute 8 - Rest
    Minute 9 - Mountain climbers
    Minute 10 - Rest

    20200205:
    40 minute hill ruck in the morning, over 2 miles with 50#. Tired but had to do it. Boxing session this afternoon, maybe a short run with my son too if I can convince him.
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  12. #102
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    20200206:
    TB Fighter - 75%. Bench press, squats, weighted pull-ups, lightweight shoulder workout.

    20200207:
    METCON work. 60 one arm snatches with 16kg, 30 rucksack thrusters (45#), 60 rucksack reverse lunges to high knees (45#), 30 four count mountain climbers with ruck (45#). I then did a 1 mile ruck AFAP to round things off, 15:17.

    20200208:
    Super busy day but squeezed a comfortable 3 mile run in before dinner. 32:44.
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  13. #103
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    20200210:
    TB Fighter - 80%. Core circuit and stretching in evening.

    20200211:
    SE - 2x20. One arm KB snatches, ruck thrusters, ruck reverse lunge to high knees, ruck 4 count mountain climbers. 1 mile run AFAP after.

    20200212:
    Ex60M, running. 5.13 miles. Lots of dad duties and a church event in the evening so no boxing workout, but we squeezed in a family walk.

    20200213:
    TB Fighter - 80%. Core circuit and stretching in evening. Family run with my oldest planned for today also.
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  14. #104
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    20200214:
    SE - 3x20. 120 one arm KB snatches, 60 ruck thrusters, 120 ruck reverse lunge to high knees, 60 four count ruck mountain climbers. 16kg KB, 45# ruck. Finished with a 1 mile run AFAP, 9:35.

    20200215:
    Shorter ruck this AM due to leading a Cub Scout hike. Knocked out 4 miles in about 65 minutes, then lead a 2 mile hike in the cold which took almost 80 minutes. 45# ruck for both movements. Core and stretching later.
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  15. #105
    Registered User Payton1221's Avatar
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    Grouchy,

    I don't recall reading this in your journal, but have you heard of the Teddy Roosevelt / JFK Walk? TR created the challenge, and JFK "rediscovered" it and his brother, Bobby, supposedly completed it. From the Art of Manliness website:

    To get the military in fighting shape, Roosevelt issued a directive requiring that the officers of all branches be able to complete “a march of 50 miles, to be made in three consecutive days and in a total of 20 hours, including rests, the march on any one day to be during consecutive hours.”
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  16. #106
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by Payton1221 View Post
    Grouchy,

    I don't recall reading this in your journal, but have you heard of the Teddy Roosevelt / JFK Walk? TR created the challenge, and JFK "rediscovered" it and his brother, Bobby, supposedly completed it. From the Art of Manliness website:

    To get the military in fighting shape, Roosevelt issued a directive requiring that the officers of all branches be able to complete “a march of 50 miles, to be made in three consecutive days and in a total of 20 hours, including rests, the march on any one day to be during consecutive hours.”
    I have! The GORUCK events I like to do have even created their own version. They call it the Star Course and there is a 50 miles in under 20 hours event where I would have to carry 20# throughout. It's on my radar but I haven't had the opportunity to find one near me yet that fit my schedule. They have a marathon version in my town in the summer I will probably do.

    There's one near your neck of the woods this October.

    https://www.goruck.com/event-15577/
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  17. #107
    Registered User Payton1221's Avatar
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    Originally Posted by GrouchyUSMC View Post
    I have! The GORUCK events I like to do have even created their own version. They call it the Star Course and there is a 50 miles in under 20 hours event where I would have to carry 20# throughout. It's on my radar but I haven't had the opportunity to find one near me yet that fit my schedule. They have a marathon version in my town in the summer I will probably do.

    There's one near your neck of the woods this October.

    https://www.goruck.com/event-15577/
    I've got a friend who runs a 200 mile Bourbon Chase Run in KY, but I never heard of a similar walking event. If someone had a few like minded individuals, that could be a bunch of fun!

    I'm tempted to try the one man, 3 day version perhaps over a 3-day weekend, but it is a huge investment of time. If I were to get serious, I know that I would need a dry run or two to make sure that I have the right shoes and socks. I live 8 miles from town, and if I were to try it, I think I'd walk into town, have a long break with coffee at McDonalds, and then walk back. Three consecutive days of that would put me near 50.
    Last edited by Payton1221; 02-22-2020 at 05:22 PM.
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  18. #108
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    50 miles?!?!? Shoot, I'd complain about having to drive 50 miles... Great work going on in Grouchy. Sorry for my absence lately.
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  19. #109
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    [QUOTE=Payton1221;1597898731]
    Originally Posted by GrouchyUSMC View Post
    I have! The GORUCK events I like to do have even created their own version. They call it the Star Course and there is a 50 miles in under 20 hours event where I would have to carry 20# throughout. It's on my radar but I haven't had the opportunity to find one near me yet that fit my schedule. They have a marathon version in my town in the summer I will probably do.

    There's one near your neck of the woods this October.

    https://www.goruck.com/event-15577/[/QUOTE
    I've got a friend who runs a 200 mile Bourbon Chase Run in KY, but I never heard of a similar walking event. If someone had a few like minded individuals, that could be a bunch of fun!

    I'm tempted to try the one man, 3 day version perhaps over a 3-day weekend, but it is a huge investment of time. If I were to get serious, I know that I would need a dry run or two to make sure that I have the right shoes and socks. I live 8 miles from town, and if I were to try it, I think I'd walk into town, have a long break with coffee at McDonalds, and then walk back. Three consecutive days of that would put me near 50.
    Oh yeah you would crush it if you did that regularly. My wife did the 50 last year, she knew she was ready when she did a marathon ruck in training and felt fine afterwards. They’re really fun!

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    TB Fighter - 90%. Bench press, squat, weighted pull-up. Core circuit and stretching after dinner.
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  20. #110
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    Originally Posted by GrouchyUSMC View Post
    Oh yeah you would crush it if you did that regularly. My wife did the 50 last year, she knew she was ready when she did a marathon ruck in training and felt fine afterwards. They’re really fun!
    I saved your comments of several months ago regarding socks, shoes, and the like regarding long hikes. I was reminded of your marathon ruck of 30 miles over 9 hours I need to embark on a 10 mile hike or so within the next few weeks. If I do . . . I mean WHEN I do . . . I'll let you know how it went.

    [Tuesday Edit: I'm reading a book about Teddy Roosevelt and his penchant for exercise. Interestingly, he associated exercise as curing him of asthma, when in reality, he really just outgrew it. Consequently, he kept exercising his whole life to--in his mind--"keep the asthma from coming back." There's a section in there about walking, and the author talks about Edward Payson Weston. If you've never read anything about Weston, you should. The amount of walking that he did in his lifetime is legendary!]
    Last edited by Payton1221; 02-18-2020 at 04:10 PM.
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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    I will have to check out Weston, thanks for the recommendation.

    20200219:
    APFT, pass but not first class.

    20200220:
    TB Fighter - 90%. 20 minute run with my oldest in PM.
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    20200222:
    MARSOC short card with 30# rucksack, finished in just over 41 minutes. Tired today. 4 mile ruck right after.

    Total reps - 120 push-ups (ruck on back), 30 squats (ruck on back), 90 crunches (ruck on chest), 40 burpees (ruck on back), 10 windmills (ruck on back), 30 mountain climbers (ruck on back), 30 flutter kicks (ruck overhead), 30 star jumpers (ruck on back), 30 back extensions (bodyweight), 30 lunge (ruck on back), 30 hello dollies (ruck overhead), 10 trunk twisters (bodyweight), 2 pull-ups (ruck on back).
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    20200224:
    Strength training. Snatches, some upper body work, KB swings.

    In the evening worked with my youngest on his baseball skills then did some hill sprints with my oldest.

    20200225:
    Endurance session. Alternated sets of hard running with total rest on my usual hilly route near my house. I ended up doing 1.68 miles at an average 9:31 pace, about 30 second better than my best on these hills so far.

    Might try to ruck a mile or two later.
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    20200226:
    Modified "9/11 Tribute workout". Row distance was half and weights were Rxed. Total time 31:07.

    Row 1000m.
    Box Jumps x11 @ 24" height.
    Thrusters x11 @ 85#.
    Burpee Pull-Ups x11.
    Power Cleans x11 @ 125#.
    Elevated Pike Push-Ups x11.
    Kettlebell Swings x11 @ 24kg.
    Hanging Knee Raises x11.
    Sumo Deadlift x11 @ 125#.
    Push Jerks x11 @ 75#.
    Row 1000m.
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    20200228:
    Cleans - Worked up to a single with 140#.
    Sumo Deadlifts - Worked up to a single with 295#.
    Squats - Worked up to 200x5.

    Pull-Up/Dip Superset - 9 and 17.

    20200229:
    AMRAP in 5 minutes: 24kg kettlebell swings x10 and burpees x5. Made it almost 6 rounds. 60 swings and 29 burpees.

    Rested a few minutes.

    21-15-9-6-3 of sumo deadlift high pulls and push presses, both done with a 45# rucksack. Completed in about 8:17.

    I then did a 5 mile ruck march with some friends, and we got into the cold water by the marina at the end to cool off. It was about 26 degrees out, so cool off we did.
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    Originally Posted by GrouchyUSMC View Post
    Pull-Up/Dip Superset - 9 and 17.
    I'm so jealous of your dips. I haven't done a set of dips in literally 10 years or so. I'm going to do lots of broomstick/towel dislocates during the whole month of March in hopes that maybe I'll be able to start doing dips again in April.

    For your long walks, do you use a "normal" gait as opposed to one of those race walking gaits? I'm just starting to read the book about Edward Payson Weston and he walked 50 miles in 10 hours . . . that had to have been done with a racing gait.
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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    Originally Posted by Payton1221 View Post
    I'm so jealous of your dips. I haven't done a set of dips in literally 10 years or so. I'm going to do lots of broomstick/towel dislocates during the whole month of March in hopes that maybe I'll be able to start doing dips again in April.
    Bench dips and crab walk holds helped me get my shoulders to where they felt comfortable doing dips once again.

    For your long walks, do you use a "normal" gait as opposed to one of those race walking gaits? I'm just starting to read the book about Edward Payson Weston and he walked 50 miles in 10 hours . . . that had to have been done with a racing gait.
    Oh yeah, definitely. That's like a steady 12 minute pace with no breaks. That's about the fastest I go with a rucksack on when I really need to step it out. I usually aim for sub-15 minutes on flat ground and sub-17 on hills.

    20200302:
    3 mile run with my oldest son, his first 3 miler. 47:06, he did well.

    20200303:
    Snatch - 7 sets. Final work set 95# for a single, form better but still not full snatches.
    Bench - 7 sets. Final work set 170# for a single.
    Press - 5 sets. Final work set 110x5.

    Finished with 2 rounds of a superset of sumo deadlift high pulls (100#) and one arm KB swings (20kg).
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    Originally Posted by GrouchyUSMC View Post
    Bench dips . . . helped me get my shoulders to where they felt comfortable doing dips once again.
    That's interesting. I was reluctant to do bench dips for fear of it exacerbating my shoulders. I need to give these a try.
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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    Originally Posted by Payton1221 View Post
    That's interesting. I was reluctant to do bench dips for fear of it exacerbating my shoulders. I need to give these a try.
    Instead of being on your heels, be flat on your feet with your knees bent and do slow reps. I even paused at the bottom for a count of 5. It took a bit but it helped a lot. I probably should do them again for a while, as crab walking has always bothered my shoulder and this could help overcome that.



    20200304:
    Good Mornings - 8 sets, worked up to 145x3. Taking it slow with these, it's been years since I've done them.

    "Half Cindy" - 10 minute AMRAP of 5 pull-ups, 10 push-ups, and 15 air squats. I managed 6 rounds and 2 pull-ups for a total of 32 pull-ups, 60 push-ups, and 75 air squats.

    Going to do an interval run with my son this afternoon.
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    Looking good in here Grouchy. Nice job on the run with your son. Also, the half Cindy is also a quick and deadly metcon. On the good mornings, glad it's your back and not mine.
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    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Cindy: 27 Rounds
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