Grouchy Training

[GrouchyUSMC]

1/3 - 8 count bodybuilders to warm up. 30 minute long steady state run. Did not get everything I wanted done but was meeting with a real estate agent and attending a viewing for a friend who passed so that was enough for the day.

[GrouchyUSMC]

1/3 - 8 count bodybuilders, long steady state run.

1/4 - Strength workout in the home gym. 8 count bodybuilders to warm up. Sandbag ground to shoulders (100#), 30 reps total. Rucksack push-ups (30# plate), 57 reps total. Pull-ups, 13 reps. One arm KB snatches and TRX side plank hip drops were also on the list, but no time for that today.

1/5 - 8 count bodybuilders, 400m run/200m walk intervals.

1/6 - Busy day, I was supposed to ruck but ended up doing a lot of manual labor around the house (our home is on the market so we are getting it ready). At night, knocked out some TRX inverted rows, 100 reps total.

1/7 - 10 minutes of burpees, max reps. Did this after 10pm after a long day of cleaning, a mere 71 reps.

1/8 - More cleaning, managed to squeeze in some lower body work though with the 100# sandbag.

[GrouchyUSMC]

1/9 - Indoor power intervals on the exercise bike.

1/10 - 30 minute run.

1/11 - Strength workout at the home gym. Sandbag bear hug good mornings (100#), 41 reps total. Pull-ups, 14 reps total. KB overhead lunges (16kg), 30 total reps per leg. Sandbag thrusters (50#), 32 reps total. TRX knee tucks, 30 reps total.

[GrouchyUSMC]

1/12 - Baseline testing. Max cadence dead hang pull-ups, max plank, Cooper Test, and 10 minutes of max burpees.

1/13 - 6 mile ruck intervals, 1:34:02, 35# dry ruck.

1/14 - Power out for 8 hours, squeezed in a short session to keep warm but that's it.

1/15 - Yoga.

1/16 - Indoor power intervals on exercise bike. 5 rounds of 2 minutes max effort, rest 4:30. Then threw on the 50# ruck and did 1 mile to cool down.

[GrouchyUSMC]

1/17 - Home strength workout. Sandbag bear hug squats + 35# rucksack (135# total), 100# sandbag floor presses, TRX inverted rows, TRX side planks.

1/18 - Incline treadmill walking. Got some bronchitis so I'm trying to knock it loose.

1/19 - Home strength workout. Sandbag ground to shoulders (100#), bodyweight pull-ups, TRX pistol squats, rucksack push-ups (35#), TRX rollouts.

1/20 - More incline treadmill walking.

1/21 - Mobility day.

1/22 - Hill repeats with 50# ruck. Cold as balls. Had to go slow as my usual speed made me start hacking up a lung. 100 four count flutter kicks in the evening.

1/23 - Home strength workout. Sandbag get-ups (100#), sandbag bear hug squats (100#), bodyweight pull-ups, ruck strict presses (50#), one arm KB snatches (16kg).

[GrouchyUSMC]

1/24 - 1.5 mile hill run, followed by 15 minutes of interval training on the exercise bike.

1/25 - Work got busy so I couldn't train at the work gym, just did some mobility work later on that day.

1/26 - 12 minute burpee drill.

1/27 - 3 mile hill ruck with 50#, 12 mile ride on the exercise bike.

1/28 - Yoga.

1/29 - 1.5 mile hill ruck in the morning with 50#. Supposed to run in the evening but too much work to do.

1/30 - Home strength workout. Sandbear bear hug good mornings (100#), sandbag bear hug timed holds (100#), bodyweight pull-ups, ruck overhead squats (35#), ruck push-ups (50#).

1/31 - 30 minute Zone 2 run around the neighborhood.

2/1 - Off/active rest.

[GrouchyUSMC]

Been slacking about posting my training. The primary goal was a GORUCK event in March in North Carolina but due to selling my old home and buying a new one, that's out as that will be the same weekend we close on both. So back to some foundational work for a while.

2/19 - Dumbbell clean and press, dumbbell Bulgarian split squats, lat pulldowns. Core work. LSS work on treadmill.

2/20 - 30 minute METCON of pull-ups, navy seals, and 2H swings. 8 rounds total. Core work. LSS work on treadmill.

[GrouchyUSMC]

3/4 - Tactical Barbell Operator - 75%, bench press/power clean/back squat. Lightweight shoulder workout. Incline treadmill walking later on today.

[GrouchyUSMC]

3/5 - 4 sets of pull-ups, 10 minutes of burpees, 20 minutes of hill sprints.

[GrouchyUSMC]

3/6 - TB Operator 75%. Power clean, back squat, and then DB bench because it was international bench day. Lightweight shoulder workout and incline treadmill walking later.

[GrouchyUSMC]

3/7 - 4 sets of pull-ups, 10 minutes of burpees, 20 minutes max distance run.

[GrouchyUSMC]

3/8 - TB Operator. Bench, power clean, squat. Lightweight shoulder workout. Side planks and several rounds on the heavy bag in the evening.