Grouchyjarhead Training

[grouchyjarhead]

Next schedule up to mid-March. Basically Green protocol with an extra week of SE, MS work basically Fighter Bangkok.

MON - Off/recovery day.
TUE - Max strength (6 weeks) + swings, ruck strength-endurance circuit (4 weeks).
WED - Endurance (short ruck march, coupon ruck march, or ruck-run combo).
THU - Max strength (6 weeks) + swings, ruck strength-endurance circuit (4 weeks).
FRI - Off/recovery day.
SAT - Endurance (long ruck march or timed 12 mile ruck march).
SUN - Strength-endurance (sandbag PT or ruck PT), endurance (short run).

[grouchyjarhead]

20180102:
Max strength, 75%. 3 sets of BW pull-ups, 3 sets of BW dips, 1 work set of 2" axle sumo deadlifts (200#). Tonight - 2H swings with 28kg, 70 total is the goal.

[grouchyjarhead]

20180103:
Short ruck march this AM. Goal was 4 miles, but between the late start and the terrible conditions of the roads, I only managed 2 miles before having to get ready for work. 45# ruck plus water. -7 degrees out with the wind chill, it was stupid cold. Core circuit tonight.

Gear notes - Definitely need a face mask or neck gaiter for this winter. Thicker hiking pants or similar. Hose for water bladder froze initially but tucked it inside my jacket for a while and that solved the problem.

[grouchyjarhead]

20180104:
Max strength, 75%. 3 sets of BW pull-ups, 3 sets of BW dips, 1 work set of 2" axle sumo deadlifts (200#). Tonight - 70 2H swings with 28kg.

[grouchyjarhead]

20180106:
6 mile ruck with ~50# ruck in 1:44. Bitter cold this AM, with wind chill it was -15 degrees.

Once I got home, I dropped the ruck and cashed out with 40 quick push ups and sit ups. ROMWOD tonight.

[grouchyjarhead]

20180107:
Partner ruck workout. Warmed up with a series of unweighted calisthenics then we threw the rucks on to get the party started. Several rounds of partner drags, firemens carries, and wheelbarrows - each round was for 20m (training inside on turf). Fun workout. Core circuit before bed. 45# ruck plates as usual.

[grouchyjarhead]

20180109:
Max strength session, 80%. 3 work sets of bodyweight pull-ups, bodyweight dips, and 1 work set of axle sumo deadlifts (215#). Still just using double overhand for the grip.

80 swings with 28kg later on today.

[grouchyjarhead]

20180110:
Jerry can ruck march today. I carried a 45# Jerry can filled with water along with my ~50# ruck. 1 mile in 33:57. This was really tough but I liked it. Figuring out the best place to put it in my program is going to be crucial - I think it needs to move from the day after a max strength session as I felt a bit of unnecessary strain on my back. Core circuit tonight.

[grouchyjarhead]

20180111:
Max strength session, 80%. Same as Tuesday. 3 work sets of bodyweight pull-ups, bodyweight dips, and 1 work set of axle sumo deadlifts (215#), double overhand.

80 swings with 28kg later on today followed by some ROMWOD.

[grouchyjarhead]

20180113:
Total of 6 miles rucking, split up into two sessions due to familial obligations. 45# ruck plate, did both in about 1:45, nothing speedy. A lot of snow. Cashed out at the end with 50 push-ups and 50 sit-ups.

20180114:
Quick ruck PT session in the afternoon. SE 3x10 with the following exercises: thrusters, bag of body parts, cleans, and get ups (ruck on front).

Core circuit and ROMWOD in the evening.