Grouchy Training

[TM79]

Awesome looking sessions, as always. I've been meaning to stop in and tell you that I've been doing about 1 ruck per week for the last couple of weeks. I just did a 4-mile (30 lb) ruck this morning and thought I had a decent pace until I saw that you had a minute faster pace on your 6 mile (50 lb) ruck this weekend... That's truly amazing man. I don't know that I could walk much faster than a 17-minute mile pace....

[GrouchyUSMC]

Awesome looking sessions, as always. I've been meaning to stop in and tell you that I've been doing about 1 ruck per week for the last couple of weeks. I just did a 4-mile (30 lb) ruck this morning and thought I had a decent pace until I saw that you had a minute faster pace on your 6 mile (50 lb) ruck this weekend... That's truly amazing man. I don't know that I could walk much faster than a 17-minute mile pace....

I guarantee you can. If you focus on walking at a faster than normal pace and get a good arm motion going, you would get to sub-15 easily.

[GrouchyUSMC]

Wednesday - Sore today so just did a short mobility day.

[GrouchyUSMC]

Thursday -

Mini PFT test. 42 push-ups in 1 minute, 44 sit-ups in one minute, 2000m run in 11:06. Rested 10 minutes. Then another mini PFT but in reverse. 2000m run in 11:53, 40 sit-ups in 1 minute, and 28 push-ups in 1 minute. Pull-ups were also supposed to be done for max reps, but my shoulder didn't like them today so I did a finisher of 5x10 one arm rows per side.

[GrouchyUSMC]

Friday - Super busy day and exhausted, no training.

Saturday - 1/2 mile with 50# ruck and 60# sandbag, 1/4 mile with just ruck for 5 rounds then finished with ruck and sandbag for 1/4 mile. Total 4 miles, 3 with ruck and sandbag. Core work and stretching later.

[GrouchyUSMC]

Monday - 10kg ruck run, 3.6 miles in 41:31. I then did a 1-10-1 PT Pyramid of TRX Rows x1, Push Ups x2, and Leg Lifts x3. Finished in just over 30 minutes with 100 rows, 200 push ups, and 300 leg levers.

[GrouchyUSMC]

Tuesday - Really busy so just squeezed in a short one. Four rounds of 5 minutes of the Stairmaster, 20 air squats, and 10 lunges per leg. Total - 100 floors, 80 air squats, 80 lunges. I then finished with my core circuit (300 reps) and stretching.

[GrouchyUSMC]

Wednesday - Burpee/TRX row pyramid 1-10 then 10-1, but every 5 sets run 800m. Total 110 burpees, 110 TRX rows, 2 miles - all under an hour.

[GrouchyUSMC]

Off for a few days, just busy and not enough time.

Sunday - Half deck of cards. Draw two cards, pick the toughest of the two. Rucksack eight count bodybuilders, rucksack thrusters, rucksack overhead lunges, and rucksack four count flutterkicks. 40 minutes, total of 69 eight count bodybuilders, 64 thrusters, 64 overhead lunges, and 55 four count flutterkicks with ~35# rucksack.

[GrouchyUSMC]

Completed a GORUCK Tough event starting at 9pm Friday night and finishing at 10am Saturday morning. We covered over 22 miles carrying tons of heavy sandbags and including three parking spot bumpers which weighed around 250# each. My arms, traps, and ears are shredded from carrying those stupid things. Some good PT in the beginning then lots of heavy miles.

This was probably the event I felt the best prepared for and I really strived to always be trying to carry something. I got a lot of work in as I am walking like an old man now.

[HomeGymChains]

Completed a GORUCK Tough event starting at 9pm Friday night and finishing at 10am Saturday morning. We covered over 22 miles carrying tons of heavy sandbags and including three parking spot bumpers which weighed around 250# each. My arms, traps, and ears are shredded from carrying those stupid things. Some good PT in the beginning then lots of heavy miles.

This was probably the event I felt the best prepared for and I really strived to always be trying to carry something. I got a lot of work in as I am walking like an old man now.

Bravo! Always impressive!
(Reps still on spread.)

[GrouchyUSMC]

Bravo! Always impressive!
(Reps still on spread.)

Thank you! That one hurt. A lot.

Monday - Mobility day. Light walking and foam rolling/stretching.

Tuesday - Squat/run/stretch pyramid (55 air squats), then 5 rounds of circuit training. Total of 1.25 miles (12:12), 100 lunges, 100 squats, and 5 minutes of step ups. Then an easy 20 minute run with my oldest. Core circuit and stretching tonight.

[GrouchyUSMC]

Wednesday - Dynamic warm up and 5 minutes of stair running, then did two different circuits twice. Total reps - 30 TRX chest presses, 30 TRX inverted rows, 30 TRX squats, 40 TRX crunches, 2 minutes of TRX planks, 5 pull ups (hoping to see my PT this week over the pec minor issue), 60 push ups, 50 butterfly sit ups, 40 triceps extensions, 20 squat/curl/press/extension, 2 minutes of side planks, 2 mile run.

[GrouchyUSMC]

Thursday - Easy mobility day.

Friday - 10 mile speed ruck, 10kg. 2:02:25.

Saturday - Circuit training. Total reps - 100 jumping jacks, 85 push ups, 60 crunches, 60 air squats, 1:30 of side planks, 30 TRX atomic push-ups, 30 TRX face pulls, 117 sit-ups. Had to cut it a bit short due to dad duties.

[GrouchyUSMC]

Monday - Mock Army Physical Fitness Test. 69 push ups in 2 minutes, 75 sit ups in 2 minutes, 2 mile run in 15:39. 277/300, best score yet.

Tuesday - TRX row/push up pyramid 1 to 10 (55 reps each) then TRX row/push up pyramid 1 to 10 (55 reps of each). Then "50 of everything" - crunches, ruck push ups, ruck overhead 4 count flutter kicks, ruck overhead leg levers, ruck overhead 4 count hello dollies, ruck curls, ruck push presses, and ruck swings. 50# ruck, just under 30 minutes.

[GrouchyUSMC]

Wed and Thu were light days, worked overtime and had to rest my lower back a bit. One short nap on the couch and I'm all twisted up.

Friday - 2 mile hill ruck for speed, 31:26, 50#. Then 10 rounds of run x3M and either sandbag squats x10 on odd sets or sandbag lunges x5/leg on even sets. Total 3 miles, 50 sandbag squats, 50 sandbag lunges. 1 mile easy ruck with 50# as finisher.

[Payton1221]

. . . worked overtime and had to rest my lower back a bit.

Do you have a physical job? I ride the desk for most of 40 hours every week which is why I feel the need to walk or ride for exercise (in addition to the weight training that I do).

[GrouchyUSMC]

Do you have a physical job? I ride the desk for most of 40 hours every week which is why I feel the need to walk or ride for exercise (in addition to the weight training that I do).

It depends. Sometimes I'll be behind a desk for most of my shift. Other times I'll hit the ground running and I won't stop until the end. Today was definitely one of those days, I'm beat.

[GrouchyUSMC]

Saturday - 9/11 Heroes Ruck for the Travis Manion Foundation. 5K with the family, about 54 minutes, 50# ruck.

Monday - 3000m timed run for a challenge I'm doing (it sucked, 18:20, definitely still sore). Then a run/burpee circuit and a chin up/burpee circuit. Total work - 3.6 miles ran, 80 burpees, 14 chin ups. Lightweight shoulder workout and stretching in evening.

[GrouchyUSMC]

One of my coworkers tested positive for the 'rona so I'm quarantined for a while. Fortunately my test results are negative.

Tuesday - Jumping jacks/squat/stretch pyramid to warm up, 1 to 10. Stairs/squat pyramid 1 to 10. 2 mile ruck/leg workout with 50# (up before the sun so I was the only person out on the street, didn't want to risk it just in case I was infected). Every 10 minutes stop and do 10 squats and 10 lunges per leg with the rucksack on your back. Clock keeps running the whole time. Total work - 100 jumping jacks, 150 squats (40 with ruck), 80 ruck lunges. Finished with core circuit (300 reps) and stretching.

Wednesday - 45 minute yoga session (ROMWOD Warrior Series). Needed some good stretching and recovery work.

Thursday - 2 mile ruck with 50# (again, bright and early so nobody out on the street). 3 rounds of run/pull/push/crunch. Total work 3 miles ran, 14 chin ups, 30 TRX inverted rows, 30 one arm KB throws, 86 push ups, 145 crunches. No time for the last mile, too many dad duties.

Friday - 8 mile run on the treadmill, 1:39:28. I've done a lot of boring things in my life - this was pretty close to being one of them. Core circuit (300 reps) and stretching later.

[GrouchyUSMC]

Saturday - "Iron Curtain" WOD. AMRAP 10 minutes of 15 push ups, 15 sit ups, 15 half burpees, and 15 burpees. I only managed three rounds and six push-ups. I then did 45 minutes of stairs outside wearing a 50# ruck (just over a mile).

[GrouchyUSMC]

Monday - Circuit training, full body. 3 rounds of run/push, 3 rounds of pull, 3 rounds of run/legs. Total work - 3 miles ran, 30 TRX chest presses, 30 KB presses per arm, 50 push ups, 12 chin ups, 30 ruck plate curls, 30 KB rows per arm, 95 air squats, 45 sandbag squats, 30 sandbag lunges per leg. Core circuit (300 reps) and stretching later.

[GrouchyUSMC]

Tuesday - Mobility day.

Wednesday - Ruck Burpee Pyramid. 80m ruck in between each rep. 1-10 then 10-1. Every fifth set: max bodyweight pull ups, max feet elevated bodyweight push ups, 25m bear crawl with ruck.

59 minutes, 40# ruck. Total work - 1 mile rucked, 110 ruck burpees, 17 pull ups, 75 feet elevated push ups, 100m bear crawl. Core circuit (300 reps) and stretching later.

[GrouchyUSMC]

Friday - 20 mile overnight training ruck starting at 8pm. Total moving time 6:19, 50# ruck. Grabbed a few hours and am up for the day. Quads and traps sore as they would be, otherwise I feel fine.

[Payton1221]

Friday - 20 mile overnight training ruck starting at 8pm. Total moving time 6:19, 50# ruck. Grabbed a few hours and am up for the day. Quads and traps sore as they would be, otherwise I feel fine.

WOW. Well done!!!

[TM79]

WOW. Well done!!!

+1. That is impressive Grouchy!

[GrouchyUSMC]

WOW. Well done!!!

+1. That is impressive Grouchy!

Thanks gents! I have learned that these are one of the key training assessments for GORUCK events because it is similar to what you will be doing at an event. This was 20# heavier than event weight and I feel pretty good. After my first one I was sore for a few days. Now I feel like I can definitely work out Monday. So the training is progressing well.

[GrouchyUSMC]

Monday - Circuit training. Total work - 1.5 miles ran, 100 jumping jacks, 100 push-ups, 100 air squats, 60 neutral grip pull ups, 45 TRX squat rows, 45 TRX chest press, 30 thrusters with 70# SB. 15 min walk/jog with sons and stretching later.

[GrouchyUSMC]

Tuesday - 10 mile speed march with 15kg, 2:25:15. Not a whole lot of speed with it. Great pace for the first seven miles but the last three miles were rough.

Wednesday - 49 minute yoga session.

Thursday - Circuit training but had to cut it a bit short. Total work - 60 jumping jacks, 60 push ups, 46 pull ups, 30 TRX squat rows, 30 one arm rows per arm, 30 KB curls per arm, 30 TRX squat wide rows.

Friday - 12.43 mile (20K) run, 2:41:46. Core circuit (300 reps) and stretching later.

[TM79]

Tons of good work going on in here, as usual. I always love the combo of rucking and circuit training. You seem to crush all of the above. Yoga is probably a good balance too. Excellent work my friend!