Grouchy Training

[GrouchyUSMC]

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.

It’s been a long time since I’ve done them. At least 10 years or more. They really helped my squat and deadlift a lot. These felt just right for sinking my teeth back into them.

20200306:
Thrusters: 7 sets, worked up to 125x3.
Supine Ring Pull Ups: BW, feet on 24” box. 13, 8, 6.

AMRAP x15M of 24” box jumps and front squats with 125#. Total was 70 box jumps and 14 front squats.

[Payton1221]

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.

"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.

Thanks. I'm going to try the bench dips AND the "half Cindy." It looks like a great, fast workout.

And that's awesome that you're working out with your son. I have had so much fun working out with my son a the public gym. Even though he's doing the barbell stuff and I'm doing the dumbbells, we're in the same area and he supersets his chin-ups with his pressing set so we meet at the pull-up bar to challenge one another and/or goof/joke around.

[GrouchyUSMC]

It was a lot of fun. And it is great, both of my boys are active so it’s fun to work out with them.

20200307:
Cleans: Eight sets, worked up to 155x1.
Sumo Deadlifts: Eight sets, worked up to 300x1.
Squats: Five sets, worked up to 205x5.

Pull-Ups/Dips Superset: 14 and 21.

[Payton1221]

. . . both of my boys are active so it’s fun to work out with them.

There's a book that you might like by John Eldridge entitled "Wild at Heart." Eldridge uses scripture to describe what God intended men to be and how important it is to have a good role model in the life of boys and young men.

[GrouchyUSMC]

There's a book that you might like by John Eldridge entitled "Wild at Heart." Eldridge uses scripture to describe what God intended men to be and how important it is to have a good role model in the life of boys and young men.

I own it and the Field Manual, both are great reads. Point Man by Steve Farrar is a great book along those lines too if you haven't read it yet.

20200309:
Double METCON day.

AMRAP x15 minutes of 250m row, burpees x10, and 20kg kettlebell swings x10. 5 rounds total.

Rested 5 minutes, then AMRAP x10 minutes of thrusters x21 @ 65#, sit-ups x15, and 20m bear crawls. The thrusters crushed me, I only managed 2 rounds and barely finished the bear crawl on time.

Training run with my oldest later, and then some baseball practice with my youngest.

[Payton1221]

Point Man by Steve Farrar is a great book along those lines too if you haven't read it yet.

I'll definitely check that out!

[GrouchyUSMC]

20200310:
5x400m sprints, average time ~1:40. Rested 2 minutes between runs. Rucking a mile or two later on today.

[GrouchyUSMC]

20200311:
Snatch - 7 sets. Final work set 95 for a single, form better but still not full snatches. Did some overhead squats with the empty barbell after.
Bench - 7 sets. Final work set 175 for a single.
Press - 5 sets. Final work set 110x2, smoked.

No time for sumo deadlift high pulls and swings.

[GrouchyUSMC]

Due to all this craziness and a move to the night shift, my training took a bit of a 180.

20200316:
Rucksack Push-Ups - 8 sets of max reps.
Pull-Up Sprints - 5 sets.
V-Ups x2 minutes.
METCON - 16 minute circuit of 30 sec KB swings/30 sec off/30 sec KB goblet squats/30 sec off.

[GrouchyUSMC]

20200317:
30 minute elevation run after the night shift. Oddly I like working out as soon as I get home so far - everyone else is still sleeping and it helps me sleep better. So far. I covered over 2.5 miles on the hills. Did some static core work and mobility later on in the day.

20200318:
Rucksack Leg Circuit - 5 sets of 10 squats and 10 lunges per leg.
Handstand Holds - 5 times, max time.
Arm Haulers - x1 min.
Arm Circles - x1 min front, side, and overhead.
Flutterkicks - x1 min.
Hello Dollies - x1 min.
METCON - 10 minute AMRAP of burpee pull-ups. I managed 30 in 6 minutes before my pull up bar broke off the door frame. Dammit. Easy fix but ended that idea.

2020319:
Easy warm-up run then 4x400m sprints. Mobility work later on.

[GrouchyUSMC]

Today’s workout courtesy of Corps Strength and the Enhanced Physical Readiness System.

30 minutes of stairs with my ruck for just over a mile. Quick water break and then right into three sets of rucksack pull ups, three sets of hand release push-ups, three sets of kettlebell swings, three sets of brickyard man makers, and six sets of various abdominal exercises. Total time just over one hour.

[GrouchyUSMC]

20 minute run after the night shift, not a lot of fun. Later in the day, did a 30 minute interval run with my oldest as well.

[RT1957]

Checking in Grouchy great to see you keeping at it!!

[GrouchyUSMC]

Checking in Grouchy great to see you keeping at it!!

Long time no see! Thanks for dropping by. Trying to keep busy, you know how it is.

Today’s workout was a slow 30 minute run (legs are smoked still, barely got 2 miles) then 30 minutes of circuit training. 3 sets of pull ups, 3 sets of ruck push ups, 3 sets of kettlebell step up shrugs, 3 sets of ruck thrusters, and 6 different ab exercises (3 with the ruck).

[GrouchyUSMC]

I’m still grinding. I now work out when I get home from the night shift before I go to sleep. It’s working out well so far.

Yesterday was a 35 minute interval ruck, got in just over 2 miles with elevation. Afternoon was pull ups (back on Recon Ron) and core training.

This morning was sandbag PT. Warmed up with some side straddle hops, KB swings, and squats. Then three rounds of 8 sandbag overhead snatches and 6 lateral burpees. 6 min, rest 2 min, 4 min, rest 2 min, 2 min. 62, 34, and 18 reps with a 40# sandbag.

Rested 5 minutes then 3 rounds of sandbag push presses x30 sec, sandbag lateral lunges x30 sec, and high plank x30 sec. 1 min rest between rounds. 28, 24, 25 reps.

In the afternoon I plan on doing a walk/run interval session with my oldest and some more pull ups.

[GrouchyUSMC]

Wednesday - 1 mile ruck in the morning (dead tired), 1 mile ruck in the evening with the family.

Thursday - In the morning, I did a sandbag SE circuit. After the family went to bed, I hit a 4 mile ruck and some ruck PT after (mostly just a lot of push ups and squats).

Friday - Off.

Saturday - After the family went to bed, I hit a 4 mile ruck and some ruck PT after (thrusters, swings, and butterfly sit ups).

Sunday - Sandbag SE circuit.

[TM79]

Don't get me wrong, I knew you were a savage, but for a second I thought, "man, he is doing rucks in the middle of the night!" Then I read that you are working night shift. That makes sense. Keep it up my friend!

[GrouchyUSMC]

Don't get me wrong, I knew you were a savage, but for a second I thought, "man, he is doing rucks in the middle of the night!" Then I read that you are working night shift. That makes sense. Keep it up my friend!

I try to stay up until 3am even on my off days, so those rucks I started after midnight. In good news the only crazy running around was me. Trying to keep busy my friend.

[GrouchyUSMC]

Monday - Got home late and was beat, so I went right to sleep basically. Woke up in the afternoon and knocked out a 1 mile speed ruck in 11:54 (best time yet on my neighborhood hills) then a 1 mile ruck with the family later on.

Tuesday - Knocked out 2 ruck miles in the morning. In the afternoon, I did a sandbag workout that kicked my ass. Warm-up was 3 rounds of sandbag step taps, bodyweight lunges, sandbag push ups to lateral drags, and glute bridges. Then 6 rounds of single unders, sandbag bear hug squats, sandbag clean and presses, sandbag front hold alternating lunges, and burpees. This SUCKED. Total was 180 single unders, 48 bear hug squats, 48 clean and presses, 48 front hold alternating lunges, and 48 burpees with a 40# sandbag. Took over half an hour to complete. Then knocked out a 1 mile ruck with the family in the evening.

[GrouchyUSMC]

I'm still alive and kicking. Took on a challenge to ruck 100 miles in a month, by tonight I should have 70+. I also decided to look at Base Building through Tactical Barbell again starting next month with a major focus on calisthenics for two months and then reassess. I've been doing a lot more bodyweight stuff and a healthy dose of burpees. This guy right here is goals.

[Marius_Ursus]

Awesome stuff, Gy-rine. I started rucking last week. I went with a 45 pound ruck today, just a mile...a little too much for me at this point. Do you have any tips on building stamina other than just punish yourself and push through it? I'm hoping to be up to 3 miles with 50 pounds by mid July.

Thanks for mentioning Tactical Barbell. Back in the day they were brought up among the old kettlebell crew at DragonDoor in the early 2000s, and I'd completely forgotten about that.

Also, thought you might be interested to hear about a brief convo I had with my better half a few days ago where I was talking about ruck marching and wanting to get a new pair of combat boots. She tilted her head and asked, "You have a hard time letting go of that, don't you?"

I feel like that level of training we got in Basic/Boot Camp can't be shed...and I'm not sure if I even want to shed it if I could. My old man is 78 years old, a Vietnam vet, and he still talks to me about wanting to get back down in the shit.

Hang tough, brother.

[GrouchyUSMC]

Awesome stuff, Gy-rine. I started rucking last week. I went with a 45 pound ruck today, just a mile...a little too much for me at this point. Do you have any tips on building stamina other than just punish yourself and push through it? I'm hoping to be up to 3 miles with 50 pounds by mid July.

Thanks for mentioning Tactical Barbell. Back in the day they were brought up among the old kettlebell crew at DragonDoor in the early 2000s, and I'd completely forgotten about that.

Also, thought you might be interested to hear about a brief convo I had with my better half a few days ago where I was talking about ruck marching and wanting to get a new pair of combat boots. She tilted her head and asked, "You have a hard time letting go of that, don't you?"

I feel like that level of training we got in Basic/Boot Camp can't be shed...and I'm not sure if I even want to shed it if I could. My old man is 78 years old, a Vietnam vet, and he still talks to me about wanting to get back down in the shit.

Hang tough, brother.

I always recommend starting light and slowly building it up over time. Here’s what I personally recommend when getting started.

HOW DO I PROGRAM IN A RUCK WORKOUT?
For most folks, rucking once a week is plenty. Obviously make sure you are doing conditioning on other days, but unless you're preparing for a long distance ruck march (like say a GORUCK event) or looking at a military selection course once a week is plenty. I recommend walking with a purpose for 60 minutes tops at first. Don't worry about distance, just get used to moving under the weight.

Once you get comfortable, try to get 4 miles in in under an hour. That's a 15 minute pace, which is military standard. You will occasionally see people with paces in the 13-14 range if they are really stepping it out or shuffling, but unless a timed event stick with 15 minutes as your ideal. DON'T run with a ruck on as part of your regular training, it's way too hard on the body for the long term. You shouldn't feel wrecked after it, you should feel like you did some work but still feel fine. That's what we want.

From here I would repeat the workout again, this time with 25#/15#. Same standard as before (4 miles in under an hour). Once you hit that go to 5 and then 6 miles, finishing each ruck twice at the same pace (75/90 minutes). Repeat 6 again, this time with 30#/20#. If you can finish 6 in under 90 minutes with that weight, you have a solid foundation of rucking and can look at doing longer ones. I'd cap it at 12 for the average Joe or Jane, and I wouldn't do that every weekend. Maybe every other or every third weekend. Go longer before you go heavier. If you can hit 12 in under 3 hours with 30#, then you can ultimately progress to 45#/30# with the same standard. Reduce miles when you add weight (add no more than 5-10 pounds at a time), then slowly build back up. At this point you don't have to ruck every weekend either - you can choose to do every other if you wish.

TB is great for strength work and especially how to program your conditioning work alongside your strength work. To me their conditioning book was solid gold.

And trust me! I am right there with you. That’s why I keep doing all this stuff.

[Marius_Ursus]

Thanks a million for that advice. I am definitely doing too much too soon, weight-wise. I need to slow myself down a little.

[GrouchyUSMC]

It’s just like strength training in my opinion. Progressive increases.

I rucked 15 miles overnight last night, took forever and in the pouring rain the whole time. It sucked.

[GrouchyUSMC]

Saturday - Pull up/burpee pyramid for a total of 30 pull ups and 60 burpees, then overnight I rucked 8 miles.

[GrouchyUSMC]

Finished my 100 miles rucked in 30 day challenge, took a few days off, then started up some Base Building.

Run + SE. Total of 21 pull-ups, 78 hand release push-ups, 30 burpees, 60 air squats, 60 leg raises, and 90 Gracie neck nods. Band pull aparts and block weight holds in the PM.

[GrouchyUSMC]

Today was a 1 mile movement with a 30# ruck and a 40# sandbag (no drops), then some core work and mobility work.

[GrouchyUSMC]

Wednesday - 15 minutes of pre-fatigue training, 30 minutes of calisthenics. Chin Ups 16, Diamond Push Ups 34, Tyson Squat Workout 125, Eight Count Bodybuilders 30, Mountain Climbers 120, Flutterkicks 120, Hello Dollies 120. That pre fatigue beforehand kicks my butt.

[GrouchyUSMC]

Yesterday - 3 mile recovery run.

Today - 15 minutes pre fatigue training, 30 minutes mission. Commando Pull Ups 12, Elevated Pike Push Ups 17, Juarez Valley Burpees 52, Bulgarian Split Squats 60, Plank Walk Ups 30, Bicycles 120, Gracie Neck Nods 90. Not bad for a 1am workout.

[GrouchyUSMC]

Today - 6 mile ruck, 30# plate, 1100 feet of elevation. Total time 1 hour 47 minutes.