If you went out and rucked Sunday for ~ 5 miles, then make sure you drink lots of water, today. Equally important, I hope you slept well to recover from whatever abuse your body suffered. Tomorrow, let’s do what’s called the Upper Body Round Robin (UBRR). Today, we’ll log (for time) a 5-mile run. Training: More »
I hope everyone had a great long weekend, if you got it, for President’s day. I did little to nothing, so I count that as a win. Here is today’s workout: Training: Run 5 miles (miles 1-3 moderate pace, mile 3-5 fast but manageable pace) At the gym before or after: 5 rounds: 10 Pull-ups, More »
Training: 1) Row 1000m on a Concept 2 Rower 2) Run 2 miles, casual pace 3) Work up to 1 rep max Back Squat 4) 5 rounds: 3 x 70% 1RM Back Squat (take time to breath 2-3 times between reps) 5) Row 500m – as fast as possible
Training: REST DAY Use today to get to bed early, get some sleep and drink lots of water.
Training: Find 1 rep max Back Squat 1 round: 20 x 65% 1 rep max Back Squat – take 2-3 full and relaxing breaths between Back Squats. Keep your back straight, your chest out and squat deep. 4 x 400m Sprints
SOF Selection Fitness preparation program by specialoperations.com for January 3rd, 2017. We’re focusing on longer runs and will make pit stops at the gym to work on strength training. But, the focus will remain on endurance to develop a base before move inside for gym based endurance. Ironically, it might so hot that it’s more More »
I feel tired after yesterday’s ruck, and I caught some abrasions on my shoulders and traps this morning. Feels good to be back in the swing of things! Training: Work up to 1 rep max Back Squat Then, 1 round 20 x Back Squat @ 65% 1RM (take 2-3 breaths between squat, maintain good form) More »
Training: Ruck Run 5 miles. Record your time. Work on this effort and work as hard as you can. If possible, try to maintain a 11:00 – 13:30-minute miles pace.
SOF Selection PT Prep for January 30th, 2017. Here at specialopations.com, we’ll focus on gym and out of the gym training for general health as a teammate and Selection. The goal is for the sessions to range from 45 minutes to an hour and a half on average. But, the longer movements and rucks will More »