What are you currently doing to prep for SFAS or SFRE

[Alpina]

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.

[Alpina]

6 mile ruck yesterday with 50lbs.

[Alpina]

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.

[Alpina]

7 mile ruck with 50lb today. 1:40:38 just walking, no running.

[Alpina]

Two mile run test yesterday at 14:09.

[Joker]

Work on getting your run time down. Then keep that same pace for 3 then 4 then 5 miles.

[Alpina]

Ugh I know. My running is a big weakness right now. It’s getting better though.

[Alpina]

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.

[Alpina]

10k - 52:50😐

[Joker]

Originally Posted by Alpina

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.

[Alpina]

Yesterday - upper body. Today just running. 1x2.5 miles then 5x400m.

[Tandem]

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

[Alpina]

7 mike ruck today. Rest day tomorrow.

[Alpina]

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.

[pmandal]

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.