Weight: 34.7lbs
Time: 2 hours
Distance: 7.25 miles

Rucked for 2 hours straight.  Not trying to set a distance record, just get time under the ruck.

5 rounds of 5 Pull-ups
5 rounds of 10 Push-ups
5 rounds of TRX Low Rows: 10 reps
5 rounds of TRX Dips: 5 reps

That's all folks...

 Caught up with two of my friends who wanted to go ruck yesterday but were unable.

Weight: 40lbs
Time: 1hr and 15 mins
Distance: 5.5 miles

We were moving today.  Nothing fancy, just quick work.
(This is what I get for letting a former Army SF take point on the ruck! Ouch!)

   TRX Chest Flys: 4 rounds of 12 reps
   TRX Low Rows: 4 rounds of 15
   TRX Single Leg Squats: 4 rounds 12 reps/side
   TRX Hamstring Curls: 4 rounds 12 reps each

Light day after two days of rucking...Taking the weekend easy. 

   Incline TRX Chest Presses: 12
  1.25pood KB Snatches/side: 8
4 rounds

  45lbs Farmers Walk: 50 meters
  Pull-ups: 15 reps
3 rounds

Stair Climber: 15 mins, Level 12

  Movement Prep: 10 mins

Ruck: 35lbs

Time: 2 hours
Distance: 7.5 miles

Pull-ups: 5 reps
Dips: 5 reps
5 rounds

  Movement Prep: 8 mins

Run: 7.5 mph
5 mins
(superset)
Bench Press: 135lbs
12 reps
- 5 rounds

Stair Climber: Level 7
5 mins
(superset)
135lbs Deadlift: 8 reps
- 5 rounds

   Movement Prep: 4 mins
Room Prep: 2 mins

(TACT Class)

Decending Ladders
3 mins Run with 20lbs
-Jump Lunges: 10 -0 (lateral shuffle between each set)
=3 min Run with 20lbs
-Push ups: 10 -0 (lateral shuffle between each set)
=3 min run with 20bls
-KB two handed swings: 10 - 0 (lateral shuffle between each set)
=3 min run with 20bls
- Plyo Box Jumps: 10 -0 (lateral shuffle between each set)

2 rounds:
100 Jumps
Partner Pushes: (push your partner across the room as they resist you)

 Movement Prep: 8 mins

Max Day:

Bench Press: 185lbs
6 rounds of 4 reps each

Front Squat: 205lbs
6 rounds of 5 reps each

Romanian Deadlift: 225lbs
6 rounds of 5 reps

Weighted Pull-ups: 30lbs
6 rounds of 8 reps

Barbell Turkish Get-ups: 70lbs
4 rounds of 3 reps/side

  Movement Prep: 8 mins

HS Plate Rows:
Reps: 12, 12, 6, 6, 4, 2
LBS: 90, 90, 135, 135, 135/side

TRX Low Rows:6 rounds
12, 14, 16, 14, 12, 10

Barbell Shoulder Press:

115lbs 8 reps, 2 rounds
135lbs 4 reps, 3 rounds
145lbs 2 reps 1 round

Barbell Bench Press: 135lbs - 12, 10, 8, 6, 4, 2
(Super-set)
TRX Push Ups: 8, 10, 12, 14,16,18

Movment Prep: 10 mins

4 mile run:  22 mins

 Movement Prep: 8 mins

 Ruck back: 25lbs

Stair climber: 200 flights
Level: 10
Time: 12mins

(legs hurt)

Pull-ups: 10 reps 5 rounds
Dips: 10 reps 5 rounds

Alternating Step-ups for 5 mins on 28 inch box.

Pull-ups: 5 reps for 5 rounds
Chin-ups: 6 reps for 4 rounds
Push-ups: 10 reps for 8 rounds

Short and sweet.

 Movement Prep: 8 mins

2 mile timed run

13:23 mins

 As a former Marine (14 years), I have an appreciation for your workouts.  Dazzlingly impressive!

But where is all this effort leading you?  And when?  And how will you know when you've reached it?

The Gunny

 Thanks Gunny for replying to my post and reading the information I have been writting down.  This effort is to give me an advantage when I begin basic and then immediately following into INDOC training.  A sort of selection process the USAF has for their special operations.  I am slated after speaking to my Master Sergent, my date for leaving is this coming January 16th.  I know when I have arrived at my goal is when the board gives me the green light to get on "the pipeline" when the real training can begin...

thanks

PAS

 After fighting some food poisoning this past weekend, today was the first day back to physical training again.  Here was a bit of what I attempted.

Movement Prep: 8 mins

Weighted Plate Pull downs: 10 reps for 6 rounds
Weighted Plate Rows:  8 reps for 6 rounds

Bent Over Dumbbell Rows: 60lbs, 8 reps for 3 rounds
Wide Grip Pull-ups: 5 reps for 4 rounds

Cable rows: 180lbs 10 reps for 4 rounds

Zercher Deadlifts: 85lbs 5 reps for 5 rounds

Movement Prep: 8 mins