Training: Head to the gym and… 1) 20 reps @ 75% 1 rep max Back Squat – take 2-3 breaths per rep. 2) Run 4 miles. moderate pace.
Training: Since we’re planning to run Friday, Saturday, and Sunday I think it’s best to use today as a rest day. If you want to go to the gym and lift weights, that’s fine (just don’t overdo it on the legs).
Training: Run 6 miles. Drinks lots of water. Break down of 6 miles run: Moderate pace out to 3 miles – and return like someone is chasing you and/or you’re late for the most important interview of your life!
Training: (Assuming you went for a longer ruck Sunday) 5-mile repeats – equal rest to mile time. Then, go to Gym… 1) Find 1RM Back Squat 2) 1 round: 20 x 70% Back Squat 1rm (2-3 long and deep breaths in between) 3) 5 rounds: Bench Press x 6 Bent-Over Row x 5 4) 5 More »
Training: REST DAY Use today to get to bed early, get some sleep and drink lots of water.
Yesterday, I squeezed in a very short two-mile ruck to walk my dog. Here, on the east coast, and particularly in D.C., it was a beautiful and warm day. Today, we’ll continue with bodyweight exercises and long distance running. But, we’ll take a break from the pavement, tomorrow, and hit the gym. Training: 50 pullups, More »
Maintaining fitness in SOF isn’t easy and not for the faint of heart. Your schedule is going to a complete mess and your stability the same. You aren’t always going to be able to work out at a gym. In fact, you might end up confined to a hotel room. There is consistent chaos to your More »
Hey, Everyone, My name is Norwood and I’ll be contributing to this site. I’m an ex-Green Beret and write at SOFREP.com. There we began a SOF Selection PT Prep program but felt that it might be best to host those workouts, here. So, I’ll be focusing on a few things in my writing. – Selection More »
U.S. Army 7th Special Forces Group Captain Roger Donlon arrived in South Vietnam in May 1964, to lead detachment A–726, assigned to a small camp called Nam Dong, in the northern part of the country designated as I Corps. Under his command were 11 fellow Green Berets, and one Australian Army advisor, in addition to More »
Situated in the northwestern portion of South Vietnam, along the border with Laos, lies the A Shau Valley. At 25 miles long and one mile wide, A Shau the valley consists of tall and thick elephant grass flanked on either side by steep mountain ranges, dense with jungle, that rise between 3,000 and 6,000 feet. More »