Grouchy Training

[GrouchyUSMC]

Thanks Trent. I'm trying to keep busy.

Monday - Had to cut this one a little bit short today. Jumping jack/push-up/stretch pyramid to warm up. Three rounds of push/pull circuit training. Pull-up/burpee pyramid. Total work - 100 jumping jacks, 55 push-ups, 30 machine bench presses, 41 pull-ups, 30 curl/press/extends with dumbbells, 30 lat pulldowns, 30 burpees, and 15 minutes of the elliptical. Short run and some stretching later.

[GrouchyUSMC]

Tuesday - Too much snow for what I had planned, so Plan B. "Leg and Lungs Pain Pyramid" courtesy of the Iron Wolf on Youtube. 1 to 10 to 1 of two pump burpees, squats, and lunges per leg. Go up and down the pyramid as many times as you can in 30 minutes. Managed one full round and up to 3 before the time was up. Total work - 106 two pump burpees (212 push ups), 106 squats, 212 lunges (106 per leg).

[GrouchyUSMC]

Slept on my wrist funny and it was really sore (it sucks getting old) so I took a few days off.

Saturday - 5 mile hill run, 1:04:09. Just something to blow the stink off.

Monday - Push/jumping jack/stretch pyramid to warm up. 3 rounds of running and PT. 3 rounds of PT. Total work - 3 miles ran, 100 jumping jacks, 130 push ups (75 TRX push ups), 20 chin ups, 103 sit ups, 30 TRX chest presses, 30 TRX rows, 30 curl/press/extends.

[TM79]

That pain pyramid was aptly named. Anytime you are doing 100+ burpees that is some serious suckage. Couldn't help but laugh about your sleeping on your wrist comment. Man, I've slept on my knee wrong and ended up in a knee brace for a few weeks afterwards... Way to get after it my friend!

[GrouchyUSMC]

That pain pyramid was aptly named. Anytime you are doing 100+ burpees that is some serious suckage. Couldn't help but laugh about your sleeping on your wrist comment. Man, I've slept on my knee wrong and ended up in a knee brace for a few weeks afterwards... Way to get after it my friend!

I stole it off of this guy Iron Wolf on Youtube, he is a burpee machine. He has a 30 day challenge I'm starting Monday.

Saturday - 20.8 mile trail run with ~3000 feet of elevation in a Ohio state park. 5:21:03. Super muddy and hilly but a lot of fun.

[GrouchyUSMC]

Today I'm starting a 4-week block of high repetition calisthenics programmed by Iron Wolf. I can already tell it's going to be a tough four weeks.

Monday - 250 burpees, 250 air squats, and 250 jumping jacks in under 86 minutes. I then ran a dirt slow 1.5 miles in under 20 minutes.

[GrouchyUSMC]

Tuesday - Pull up/TRX chest press pyramid, 55 and 110. Short one today.

Wednesday - 70 eight count bodybuilders, 70 four count mountain climbers, 70 burpees, 70 jumping jacks, all within 30 minutes. 1.5 mile run to finish things off.

[GrouchyUSMC]

Thursday - 140 TRX chest presses, 70 pull ups, 105 air squats, 140 sit ups, 1.5 mile run.

[GrouchyUSMC]

Friday - Iron Wolf 12 minute burpee drill. As many burpees as possible in 12 minutes, rest 90 seconds, and then repeat. 96 and 81 burpees, 177 total. That sucked a lot.

[GrouchyUSMC]

Saturday - Iron Wolf Short Card today in 22:30. 80 jumping jacks, 80 push ups, 20 squats, 20 jump squats, 40 forward lunges, 40 back lunges, 40 sit ups, 40 leg raises, 40 mountain climbers, 40 flutter kicks, and 40 two pump burpees (80 push ups). I then ran 1.5 miles in 16:09. Legs felt like wood, couldn't go fast for long at all.

Total volume for this week - 537 burpees, 727 push-ups (he counts these as part of burpees and eight counts), 395 squats, 400 jumping jacks, 125 pull-ups, 250 TRX chest presses (subbed for dips), 70 eight count bodybuilders, 180 mountain climbers, 180 sit-ups, 80 lunges, 40 leg raises, 40 flutter kicks, 6 miles ran. Damn.

[GrouchyUSMC]

Monday - 250 eight count bodybuilders and 250 four count flutter kicks in 62 minutes. Then a very hilly 1.5 mile run.

[TM79]

Amazing work going on in here Grouchy! Thought I already commended you on the trail run but man, great job on that! I used to be "a runner" and never ran a race of that distance, especially not on a muddy trail. Way to get after it! That is one heck of an accomplishment! Great work after that as well. Lots of burpees going on. That is some serious commitment, but I expect nothing less from you.

[GrouchyUSMC]

Amazing work going on in here Grouchy! Thought I already commended you on the trail run but man, great job on that! I used to be "a runner" and never ran a race of that distance, especially not on a muddy trail. Way to get after it! That is one heck of an accomplishment! Great work after that as well. Lots of burpees going on. That is some serious commitment, but I expect nothing less from you.

You are a much stronger runner than I am so I know you could do it. I highly recommend doing a trail race like that though - one of the best days I've had in a long time.

This program is no joke and I'm only doing the Beginner version. The final workout of the 30 day challenge is 500 burpees - definitely not looking forward to that.

Tuesday - 30 minute AMRAP workout. Total work - 80 pull ups, 80 sit-ups, 120 jumping jacks, 135 air squats, 150 lunges.

[GrouchyUSMC]

Wednesday - This meat grinder for 30 minutes. Managed 5 full rounds. Navy SEAL burpees are rough.

I then ran a hilly 1.5 miles in 15:54.

[GrouchyUSMC]

Thursday - 91 pull ups, 325 air squats.

Friday - Did this around 1am before heading to bed. Wanted to get it in early so I could enjoy Christmas. 150 burpees (330 push ups) in 39:15. Might fit a 1.5 mile run in later. Merry Christmas everybody.

[GrouchyUSMC]

Saturday - Rough one today, just wasn't feeling it. 100 jumping jacks, 200 burpees, 50 lunges per leg, 25 back lunges per leg, 25 crunches, 25 leg raises, 25 four count flutterkicks, 25 four count hello dollies. I had two more rounds but I was just drained and exhausted so I did the smart thing and stopped while I was ahead.

Weekly total - 300 eight count bodybuilders, 325 four count flutter kicks, 171 pull ups, 80 sit ups, 270 jumping jacks, 460 air squats, 200 lunges, 400 burpees, 50 four count mountain climbers, and about 100 reps of random ab work.

[GrouchyUSMC]

Monday - Iron Wolf military full body circuit. 7 rounds in 38:57. Total work - 35 pull ups, 70 hand release push ups, 140 four count flutter kicks, 35 chin ups, 70 eight count bodybuilders, 70 four count mountain climbers. Finished with 1.5 mile run.

[GrouchyUSMC]

Tuesday - 12 sets of 15 burpees, every odd set was one pumps, every even set was progressively more pumps. Total of 180 burpees and 435 push ups in less than 58 minutes.

[GrouchyUSMC]

Wednesday - "Cardiovascular Punishment III." 30 minute AMRAP of 5 pull-ups, 10 push-ups, 15 air squats, 5 chin-ups, 10 eight count bodybuilders, and 20 lunges. I managed 8 full rounds with just a few seconds to spare. Total work - 40 pull-ups, 80 push-ups, 120 air squats, 40 chin-ups, 80 eight count bodybuilders, 160 lunges. My phone was dead so no outside running today - just 1.5 miles for 15 boring ass minutes as I stared at my steps. I tried reading my book but it wasn't happening.

[GrouchyUSMC]

Thursday - More burpees. Navy seals, 5 pump burpees, and regular burpees. 225 burpees and 475 push-ups in 59:17. This one hurt today. That is the most push-ups I have done in a single session now.

[GrouchyUSMC]

Friday - Pull up/TRX chest press ladder, 55 and 110. 1.5 mile ruck with 45#.

Saturday - Legs and Lungs Pyramid. 30 minute AMRAP of 2 pump burpees, air squats, and lunges per leg. Total 106 burpees, 212 push ups, 106 air squats, and 212 lunges.

Total volume for the week - 130 pull-ups, 1422 push-ups (damn - included burpees and eight counts with this), 511 burpees, 226 air squats, 372 lunges, 150 eight count bodybuilders, 75 chin-ups, 140 flutter kicks, 140 mountain climbers, 110 TRX chest presses.

[GrouchyUSMC]

Rucking at least a mile every day this month with 45#, not going to add it in every day though.

Monday - Burpee Foundational Routine. 25 one pumps, 25 two pumps, 25 three pumps, 25 navy seals, 25 five pumps. Total - 125 burpees, 350 push-ups. Finished in 29:37.

[GrouchyUSMC]

Tuesday - Quick one today. Total work - 60 pull ups, 60 drop squats, 60 TRX chest presses, and 60 jumping lunges in about 20 minutes, then a quick 1 mile ruck with 45#.

Wednesday - Grinder today. Dueling pyramids of burpees and navy seal burpees with jumping jacks after the burpees and air squats after the navy seals. Took me just over an hour, I was sore today. Total work - 110 burpees, 110 navy seals, 100 air squats, 100 jumping jacks (430 push-ups between the burpees and navy seals).

[GrouchyUSMC]

Thursday - Pulled something in my upper back at work last night, didn't think much about it but I ended up waking up halfway through my sleep in a lot of pain. It feels like my lat is strained. Lots of foam rolling and lax ball work. Going to try some light pulldowns at the work gym tonight.

[TM79]

Impressive work going on in here, as always. Sorry to hear about your lat. If it makes you feel any better I've been dealing with something like that for about 5 years now. Lol. That video was something else. Leave it to the Navy SEALs to find a way to make burpees worse. Ha ha.....

[GrouchyUSMC]

Lat almost better, giving it a few more days before I go back at it. I'm keeping busy with rucking and running, plus lower body PT when I can.

[GrouchyUSMC]

Saturday - Mobility day.

Sunday - Robbie Miller WOD.
**3 mile ruck with 40#, neighborhood hills - 51 minutes.
**12 rounds of 6 sandbag rows (40# - too light), 6 ruck burpee squats, 6 ruck four count mountain climbers, 6 ruck get ups. Total time - 37 minutes.
**3 mile ruck with 40#, treadmill - just under 51 minutes.