Grouchy Training

[GrouchyUSMC]

Wednesday - Sandbag strict presses, pull-ups, TRX chest presses. KB swings were also on the menu, but I ran out of time.

[GrouchyUSMC]

Saturday - 6km ruck march, 30 minutes of PT (with and without ruck), finished with another 6km ruck, first 1 mile CASEVAC simulation (unilateral farmers walk with 20kg). Total time was just over 2 hours and 40 minutes.

[GrouchyUSMC]

Been off for a few days due to some funk my kids got, fortunately seem to be shaking it. Going to try to fit in a workout before turkey day.

[GrouchyUSMC]

Saturday - Some upper body work. Sandbag thrusters, pull-ups, TRX chest presses.

Sunday - 7 miles, ~30# rucksack, good elevation as I hit a lot of hills. Just wanted to get outside and blow the stink off.

[GrouchyUSMC]

Tuesday - Burpee Foundational Routine. 2 rounds, 10 reps of each. 1 pump burpees, 2 pump burpees, 3 pump burpees, navy seals, 5 pump burpees. Total of 100 burpees and 280 pumps.

[GrouchyUSMC]

Behind a bit on posting.

Sunday - 8km ruck with 35kg. Rest 4-6 hours. Then 1000m with 35kg ruck and one 20kg sandbag, unilateral farmers carry. Then 600m with 35kg ruck and 2x20kg sandbags. That sucked a lot.

EDIT: Forgot to mention I tested my 2 minutes of push-ups beforehand. 55, not the best I've done but not bad for not doing them much lately.

[GrouchyUSMC]

Some running the other day. Thursday - Heavy carry day. 2km of 35kg ruck + one 20kg sandbag, then 1km of 35kg ruck + two 20kg sandbags.

[GrouchyUSMC]

Took it easy for a few days just doing some baseline testing (push ups, sit ups, pull ups, run, ruck). Now starting a new block of training.

Monday - Lower body day. Lunges, squats, good mornings, and burpees. 60# sandbag.

[GrouchyUSMC]

Tuesday - Rest day.

Wednesday - Core session. Circuit of a few bodyweight core exercises, then some KB swings and orbits.

[GrouchyUSMC]

Friday - Push ups, arm work, sandbag high pulls, pull-ups.

[GrouchyUSMC]

Sunday - 30 minute sandbag AMRAP and a 1.5 mile run.

Monday - V-ups, KB swings, side bends, get ups, deadlifts, ruck overhead carry for distance.

[GrouchyUSMC]

Tuesday - Arm work, bench press, lateral KB swings, strict press, hang high pulls. Supposed to do a unilateral farmer's carry as a finisher but ran out of time.

[GrouchyUSMC]

Lower body session and some running last week. Nothing serious as it was Christmas.

Monday - Upper body session. Plank rotations, ruck push-ups, Z press, front raises, 10 minute METCON of sandbag work, 2 mile run.

[GrouchyUSMC]

Wednesday - 20 minute METCON of burpees, sandbag lifts, and rope skipping.

[GrouchyUSMC]

Thursday - Lower body session. Bodyweight lunges, paused sandbag back squats, ruck overhead lunges, ruck overhead squats.

[GrouchyUSMC]

Sarturday - Core session. Throws, sit-ups, shoulder to shoulder presses, get-ups.

Sunday - Short run in the morning. Short ruck movements in the evening (short heavy ruck, short ruck with sandbag overhead as you walk).

Monday - Upper session. Push-ups, burpees, run, and more burpees.

[GrouchyUSMC]

Last week.

Tuesday - Mobility day.

Wednesday - Sandbag and rucksack METCON of ground to shoulders, overhead presses, ruck push-ups, and sandbag sit-ups.

Thursday - Core session. Tempo sit-ups, hip hinges, butterfly sit-ups, burpees.

Friday - 3 mile hill run.

Saturday - Lower body. Tempo sandbag front squats, sandbag forward lunges with twist, sandbag squat cleans for a few AMRAP sets.

Sunday - Sandbag burpees, short face paced ruck march with 45#, burpees.

Monday - Off day. Just walked the dog and stretched.

[GrouchyUSMC]

Tuesday - Just a short run in the morning, not much time for anything else.

[GrouchyUSMC]

Wednesday - Lower body session. Sandbag crossover lunges, then a METCON of sandbag back squats and good mornings, with no dropping the sandbag during rests.

[GrouchyUSMC]

Thursday - Core workout. Sandbag slams, sandbag deadlifts, KB torso twists, one arm KB swings, sandbag one legged clean to overhead press.

Friday - BJJ. One hour of working the knee shield, about 15 minutes of rolling after.

Saturday - Camping all day, no PT.

Sunday - 30 minute recovery walk.

[GrouchyUSMC]

Monday - Another light exercise day, feeling a bit ill.

Tuesday - Feeling slightly better, so just some light calisthenics to blow the stink off. 2 minutes timed push-ups by Army standards, a sorry 47. 2 minutes timed sit-ups by Army standards, 65 which is the minimum I aim for. Could be better, but for being sick could be worse. Then some light cardio.

Wednesday - Core training session. Sandbag shoulder to shoulders, butterfly sit-ups, sandbag get-ups, sandbag sit-ups.

Thursday - Upper body session. Front raises, lat raises, kneeling curls to overhead press, and lots of push-ups (conventional style and hand release).

[GrouchyUSMC]

Friday - Mobility day.

Saturday - 30 minute sandbag AMRAP of back squats, presses, sit-ups, cleans, and slams. 334 total reps.

[GrouchyUSMC]

Sunday - Just some rucking.

Monday - Mobility/recovery day.

Tuesday - Upper body session. Sandbag strict presses, pull-ups, TRX chest press, short run after.

[GrouchyUSMC]

Wednesday - Exercise bike pyramid (that sucked), core circuit.

[GrouchyUSMC]

Thursday - Sandbag front squats, sandbag single leg deadlifts, TRX inverted rows.

Friday - Meat Eater II. 10 rounds of 10 two hand KB swings, 10 burpees.

[GrouchyUSMC]

Saturday - 45 minute Zone 2 run, core circuit.

[GrouchyUSMC]

Sunday - Tactical Barbell SE circuit. 3 rounds of navy seals, TRX rows, TRX single leg squats, TRX rollouts, and 4 count mountain climbers.

[GrouchyUSMC]

Monday - Mobility and stretching.

Tuesday - Sandbag and rucksack circuit. 60# sandbag, wore a ruck with a 30# plate for all movements. 55 reps of sandbag cleans, sandbag presses, sandbag front squats, and ruck burpees. Finished in under 40 minutes. Then I knocked out my rep goal of pull-ups in two sets.

[GrouchyUSMC]

Wednesday - 100 two hand swings and an exercise bike pyramid, 1-16-1 this time. Man that pyramid sucks.

Thursday - Feeling a bit under the weather so just a quick one today. EOMOM of sandbag devil presses for 20 minutes.

[GrouchyUSMC]

Friday - Busy day, no time to train.

Saturday - Spent several hours at the Klondike Derby. I wore a weighted backpack the whole time - not a lot of miles, but a lot of time under the pack.

Sunday - 60 reps each of navy seal burpees, TRX rows, TRX rollouts, and 4 count mountain climbers.

Monday - My mandatory off day.

Tuesday - Sandbag ladder, 1-10 planned but I started with 80# and had to drop down to 60#, and then only got to 7. Wore 30# ruck for all of it. Only 28 reps each of sandbag cleans, sandbag push presses, sandbag front squats, and ruck burpees.

Wednesday - Exercise bike pyramid, 1-18-1 this time. 100 two hand KB swings and core work to finish things off.