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Old 03-21-2019, 19:32   #391
Alpina
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Today:

Deadifts:
135x3
185x3
225x3
275x3
315x3
345x3
375x3x1

Back squat: 6x2@75% every :60

Goodmornings - 4x8

Alternating Barbell Reverse Lunges
4 sets of 20 working up in weight (8 per leg)

AMRAP - 15
10 Alt DB Snatches, 50#
12 Box Jump Overs, 20
14 Pull Ups
(4+27)

Hanging leg raises:
4x15

Have another tattoo removal session next week Saturday.
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Old 03-25-2019, 00:35   #392
Alpina
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6 mile ruck yesterday with 50lbs.
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Old 03-27-2019, 01:16   #393
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Yesterday was lower body lifting. Then running: 4x800m and 4x400m.

Today was upper body lifting. Then rowing: 10 Rounds of 2min hard/2min slow pace.

Tomorrow is 2 Rounds 1.5 mile with 10 minute rest in between.
Then,
100 push ups
100 dips
200 air squats
50 pull ups.
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Old 03-30-2019, 23:44   #394
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7 mile ruck with 50lb today. 1:40:38 just walking, no running.
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Old 04-04-2019, 09:32   #395
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Two mile run test yesterday at 14:09.
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Old 04-04-2019, 09:45   #396
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Work on getting your run time down. Then keep that same pace for 3 then 4 then 5 miles.
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Old 04-04-2019, 22:28   #397
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Ugh I know. My running is a big weakness right now. Its getting better though.
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Old 04-06-2019, 01:47   #398
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Yesterday was lower body lifting.
Today was upper body lifting, then a some rowing.
1500m
Rest 2:00
1500m
Rest 2:00
1000m
Rest 1:30
500m

Tomorrow is a 10k run test.

Currently listening to FieldCraft Survival podcast.
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Old 04-06-2019, 19:56   #399
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10k - 52:50😐
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Old 04-06-2019, 21:00   #400
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Quote:
Originally Posted by Alpina View Post
10k - 52:50😐
Work on getting your times down to around 6-6.5 a mile for 10K runs. The only way to do that is push yourself running. Do intervals - sprint for 1-2 telephone poles and normal pace for the same, repeat for 3-miles. Do lots of sprints.
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Old 04-11-2019, 01:51   #401
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Yesterday - upper body. Today just running. 1x2.5 miles then 5x400m.
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Old 04-13-2019, 14:52   #402
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Today is a light/off day.

In the RASP prep program there is a 40/30/20 routine, start 40 push ups, roll over 40 sit ups etc... I did a modified version of that today

40 push
40 sit
Max pull (12 today)
60 yard(ish) farmers carry with 45 lb plates (chose plates because grips are larger/harder to hold)
Did the same down to 10 push/sit (so four sets)

Superset tricep cable extensions with reverse grip fixed weight barbell curls (forearm work) (4 sets)

31:58 minutes on the bike (10 miles)

For mental prep I never workout/ruck etc with music. This is just a little tidbit but I want to train with just myself in my head. I never ruck with a watch on, I look at the time right as I hit the street, and will see the clock in my building right as I finish.

Keep grinding boys
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Old 04-14-2019, 01:00   #403
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7 mike ruck today. Rest day tomorrow.
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Old 04-23-2019, 00:03   #404
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Today was lower body lifting. Squats, sumo deadlift, split squats, single leg RDLs, and heavy sled drags.

Then 3x1 mile run with 7 minute rest in between.
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Old 05-02-2019, 09:54   #405
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Saturday: 5K Run with a few of the ROTC cadets at my school, Muay Thai, and MMA
Sunday: Conditioning, then No-gi Jiu Jitsu
Monday: Jiu Jitsu
Tuesday: Rest day
Wednesday: Muay Thai & BJJ

I've read through Get Selected! for Special Forces: How to Successfully Train for and Complete Special Forces Assessment & Selection a few times. It answered most of my questions.

Last edited by pmandal; 05-02-2019 at 10:04. Reason: I wanted to add something.
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