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I’m taking about 12 weeks to develop a solid base before diving into more specific programming for SFAS.
Morning PT: 3 Mile Last Man Up Run- Ran at about a nine minute pace and did about 8 to 10 sprints of 50-100 meters. Felt pretty good afterwards.

Evening PT: Pull-ups-3X7, Bench Press-3X5@195#, Trap Bar DL-3X5@355#.
Finished off the session with a strongman type circuit. 10 min AMRAP: 10X Tire Flip@300#, 50 meter Sled Drag@220#, 50 meter farmers walk with 100# db’s. Made it completely through the circuit 4 times and started the tire flips for the fifth round. Felt good, I’ll probably increase the time and/or weight as the cycle goes on.

Welcome!

Good luck!

Barkadion wrote:Good luck!

Thanks!

Morning PT: 3 rounds- 10X Deadlift@95#(don’t know what the purpose of this was), 10X Box Jump, 10X KB Swing@35#, 20Meter 5 Gallon Water Jug Carry(One in each hand), 20Meter Walking Lunge. We finished it off with a mile run at a pretty easy pace and 100 4 count Jumping Jacks.

Evening Workout: 5 minute warmup@10 min pace then 5x[2 minutes at 7:03 pace/3 minutes at 8:30 pace] 5 minute cool down. Overall 35 minutes of running and 4.13 miles covered.

Morning PT: 2 mile formation run at the slowest pace I think I’ve ever run, then a 2 mile release run back. Didn’t have my gps watch on so I don’t know what my pace was, but I felt like I was moving pretty good and came back in first place by a solid two to three minutes.

Evening PT: Needed to take a break from lower body impact so I did the SkiErg. Workout was 500M moderate speed, 500M Hard, 400M Moderate, 400M Hard, all the way to 100M then back up. First time on this piece of equipment and it kicked my butt, but in a good way. Will definitely be using this in the future.