Professional Soldiers ® - View Single Post - What are you currently doing to prep for SFAS or SFRE

FishOnHisHead · 06-03-2019, 20:41

I am lucky to have job where I am contracted for work 1-2 weeks out of a month doing physical labor every other month or so. It pays well enough that I can live and leaves plenty of time to train hard.

Today I started with a five mile run at an easy pace. My time was 47:05 which puts me at a mile pace of 9:24. I have just over three months to ship so I figure volume over speed at this point and push for 7:00 miles for the five mile run by my ship date.

After eating a generous helping of eggs, bacon, chopped onion, toast and fruits I studied for an hour then I set off for my second activity of the day. A three mile ruck in the foothills near my home. I have a run that I have done up there since I was young. It consists of a 280' climb out to an overlook and back. The trail is covered in softball sized rocks (some buried halfway, some free) and soft dirt. It provides a good quick difficult climb that allows you to push yourself both in ruck weight and your ability to navigate hazards in uphills and downhills. I ruck with a 60# pack. It doesn't hurt me but definitely pushes me (I make sure to pay attention to my body and my joints as I do this). For me, knowing that I am going heavy now will give me mental strength at SFAS. My time for the three miles was 45:13 which puts me at 15:04 mile pace.

When I got back from the ruck I was already running late for the gym so I hurried in, changed into gym shoes and headed to the gym.

The gym workout consisted of:
Superset:
3x
Barbell split squats 10 each leg @ 60#
Single leg Romanian deadlift 10 each leg @ 60#

Immediately into:

50 Dumbbell Box step ups @ 50#
50 Burpees
50 Dumbbell Snatches @ 50#
50 Box jumps

Ending with 100 Push-ups

I just finished dinner and am about to do a two mile recovery jog and a stretch/ rolling routine. Today was a good day.

On a less physical note I have been reading "Inside Delta Force" By Eric L. Haney. He goes into detail about the selection process and through his writing you can't help but recognize valuable mental strategies. I should be finished with it tonight and already have "The Mission, the Men, and Me" queued up on the nightstand.

Have a great week! Kick some ass guys!

06-03-2019, 20:41	#426
FishOnHisHead Asset Join Date: May 2019 Location: UT Posts: 10	Today's workout I am lucky to have job where I am contracted for work 1-2 weeks out of a month doing physical labor every other month or so. It pays well enough that I can live and leaves plenty of time to train hard. Today I started with a five mile run at an easy pace. My time was 47:05 which puts me at a mile pace of 9:24. I have just over three months to ship so I figure volume over speed at this point and push for 7:00 miles for the five mile run by my ship date. After eating a generous helping of eggs, bacon, chopped onion, toast and fruits I studied for an hour then I set off for my second activity of the day. A three mile ruck in the foothills near my home. I have a run that I have done up there since I was young. It consists of a 280' climb out to an overlook and back. The trail is covered in softball sized rocks (some buried halfway, some free) and soft dirt. It provides a good quick difficult climb that allows you to push yourself both in ruck weight and your ability to navigate hazards in uphills and downhills. I ruck with a 60# pack. It doesn't hurt me but definitely pushes me (I make sure to pay attention to my body and my joints as I do this). For me, knowing that I am going heavy now will give me mental strength at SFAS. My time for the three miles was 45:13 which puts me at 15:04 mile pace. When I got back from the ruck I was already running late for the gym so I hurried in, changed into gym shoes and headed to the gym. The gym workout consisted of: Superset: 3x Barbell split squats 10 each leg @ 60# Single leg Romanian deadlift 10 each leg @ 60# Immediately into: 50 Dumbbell Box step ups @ 50# 50 Burpees 50 Dumbbell Snatches @ 50# 50 Box jumps Ending with 100 Push-ups I just finished dinner and am about to do a two mile recovery jog and a stretch/ rolling routine. Today was a good day. On a less physical note I have been reading "Inside Delta Force" By Eric L. Haney. He goes into detail about the selection process and through his writing you can't help but recognize valuable mental strategies. I should be finished with it tonight and already have "The Mission, the Men, and Me" queued up on the nightstand. Have a great week! Kick some ass guys!
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