3-14 August A&S

[Ape_Hot]

This thread is for class 3-14 candidates. I plan on posting all of my prep work / progress here. Yesterday was Day 1 of the 10-week trainer. (I work the night shift, so my posts are going to come at weird times.) I welcome anyone to post insights, advice, tips, etc., that would help prepare 3-14 for A&S.

Day 1 (Before Work):
3-mile run: 20:53 (5-min rest)
Short Card: 15:42 (Not including deadhang, chinups, situps)
- DH: 10, 10, 10 (Strict)
- Chin-Ups: 8, 6 (Strict)
- 2-min Situps: 130

Notes: Didn't look very intimidating on paper. I couldn't be more wrong. Now I see where the mental preparation comes in. Even during the run, I found myself thinking, "take a break, just 5 seconds." Had to push myself the entire time. Dripping with sweat afterwards. Killer workout.

Weight Training - Chest / Tri (After work)
DB Bench Press: 12 x 60, 12 x 60, 6 x 85, 6 x 90, 6 x 95, 5 x 100
DB Fly: 10 x 35, 10 x 30, 10 x 25
Seated DB Tri Ext: 12 x 60, 10 x 70
Tri Pushdown: 12 x 115, 10 x 130, 8 x 140
Incline BB Press: 10 x 95, 6 x 105 -> 5 x 95, 8 x 95 ("->" = dropset)

Notes: Not going hard on the weights just yet.

There's a GoRuck Challenge in San Diego on June 20th. I need to justify to my wife why I plan on spending $140 on an 8-hour haze fest.

 

[Sandman3]

Don't neglect swimming, August is right around the corner.

 

[Ape_Hot]

I've been swimming in cammies at least once a week. Yesterday was actually swim day on the MARSOC prep. Here is my training for yesterday.

Cammies:
Survival Swim 300m: 9:17 (Breaststroke; previous times: 9:08, 9:03; much more difficult after chest/tri's a day prior)
Tread: 15 minutes
Crawl 50m: 1:38 (Pace: moderate)
Crawl 50m: 1:40 (Pace: moderate)

Boots/Uts:
Crawl 50m: 1:22 (Pace: moderate)
Crawl 50m: 1:30 (Pace: moderate)

Slick:
Crawl 50m: 0:57 (Pace: sprint)
Crawl 50m: 1:05 (Pace: sprint)

Notes: Need to work on bilateral breathing for the crawl, as well as ankle flexibility. Side stroke is weak. Trying to streamline my breaststroke. Goal for next week is 8:50. Tread goal next week will be 2 minutes with my hands above my head at some point during the 15 minutes.

Other: Starting to walk my dog around the neighborhood barefooted. Will slowly start to add weight and speed. Looking for a set of rat boots for next week's ruck. Utilizing assault pack for tomorrow's ruck filled with wrapped bricks (45lb). Next week, I'll use the packing list to fill my ruck.

Question: Dr. Scholls or SOF inserts?

 

[Hillclimb]

Bates lights, superfeet, and good socks should be fine for ruck running.

IMO I supplemented more pool work than the prep guide had, and it paid dividends. I probably swam every other day leading up to A&S.

 

[Ape_Hot]

I hate my Bates Lites. I only wear them for the CFT. I'm bitter because I bought them just a tad bit too small. Thanks for the swimming tip. Looks like I'm going to have to plan for the pool more than once a week.


I'm not happy with my times today. Garbage. I didn't hydrate properly, so I cramped up quick. That won't happen again. Started with weights, then intervals, and then the short card.

Day 3:
400m: 1:18 (60 sec rest)
400m: 1:26 (60 sec rest)
400m: 1:41 (60 sec rest)
400m: 1:33 (60 sec rest)
400m: 1:14

Short Card: 13:00 ( - 2:42 )
DH: 8

Weight Training - Back
Muscle-Ups: 8, 4
Lat Pulldown (W): 10 x 110, 6 x 120
Lat Pulldown (N): 6 x 130, 6 x 140, 6 x 150, 6 x 160, 5 x 170
Cable Row: 10 x 100, 6 x 150, 6 x 160, 6 x 170
Back Squat: 10 x 135, 10 x 135, 5 x 185, 5 x 185, 5 x 230, 3 x 285

 

[Sandman3]

Yeah, physically you're doing good from what you're saying but I will use this description again as far as your breast time is concerned: it is like being in a submerged mosh pit of dudes battling for position and then you get the side stroke guy who does a u-turn into your path. So with that being said 9:17 can easily be translated to 11 minutes +/-

I promise you, you need to swim faster than that. I spent 4-5 days a week in 2 hour sessions, sometimes twice a day, fuck man I even broke into pools at night to get my nights in(by no means am I advising you to do some risky things, but if you do, don't get caught). End state, it paid off. It by all means is you competing against everyone, so the better your scores, the better your chances are to goto phase 2. Do not be blinded by the minimum times and hard gates. The pool is where you will lose the majority of your class. So besides swimming, you should also work on anything that you can research on this site that you can use to induce stress while treading, probably in excess of 45 min. Prepare for the worse and if it doesn't happen then you will be in your comfort zone.

 

[Ape_Hot]

Yeah, physically you're doing good from what you're saying but I will use this description again as far as your breast time is concerned: it is like being in a submerged mosh pit of dudes battling for position and then you get the side stroke guy who does a u-turn into your path. So with that being said 9:17 can easily be translated to 11 minutes +/-

I promise you, you need to swim faster than that. I spent 4-5 days a week in 2 hour sessions, sometimes twice a day, fuck man I even broke into pools at night to get my nights in(by no means am I advising you to do some risky things, but if you do, don't get caught). End state, it paid off. It by all means is you competing against everyone, so the better your scores, the better your chances are to goto phase 2. Do not be blinded by the minimum times and hard gates. The pool is where you will lose the majority of your class. So besides swimming, you should also work on anything that you can research on this site that you can use to induce stress while treading, probably in excess of 45 min. Prepare for the worse and if it doesn't happen then you will be in your comfort zone.

Point taken. I'll work a little harder at it. I'll work on my technique this weekend to see if I can shave time. Treading for 45 minutes sounds insane!

Day 4:

3-mile Ruck, 45lb: 46:36

Notes: Okay, so I walked as fast as I could and could not get down to 15:00 / mile. It has occurred to me that there is some shuffling that needs to happen. I tried both shuffling and jogging. I felt the stress in my knees, so I didn't want to push it. I tried short, choppy steps. I tried long strides. I have short legs, so I may be at a disadvantage here. I felt like I could go on forever at the pace I was at, but I don't think my joints felt the same way. This ruck was just to test the waters. I'm going all out this weekend. My feet did well. I wore Bates Lites, Fox River socks, a pair of ankle socks over top, and Gold Bonded before I took off. Definitely need to invest in some new soles (SOF inserts). Also looking at Ijinji mid-weights.

Tomorrow: Pose running practice, some TF Black, and Chest/Arms.

Does anyone have any experience with the Pre-Sniper Land Navigation Course? It was mentioned somewhere in these forums. I'm interested in checking this out, but I'm not trying to look like a kid walking out of cash sales with a stuffed diddy bag asking around for this thing. Do they let anyone sign up for it, or is it only open to people pursuing that specific pipeline?

 

[Ape_Hot]

Day 5: Short Card: 12:38

Day 6:
4-Mile Ruck: 51:31
Avg Pace: 12:51 / mi
Max Pace: 7:11 / mi
Min Pace: 20:43 / mi
Elevation Gain: 293ft
1-Mi: 13:19
2-Mi: 14:16
3-Mi: 11:23
4-Mi: 12:06

Notes: Jogged most of this course. Wore a sweater to try and acclimate myself to NC's humidity. Watched some pose running videos

TF Black WOD:
Strict Press 5-5-5-5: 115lb
7 Rounds of 155lb (BW) Bench + 10 Toe-to-Bar: 13:08

Back/Bi's:
Muscle-ups: 8
Lat P/D: 12 x 115, 10 x 130, 6 x 145, 6 x 160, 6x175
One Arm DB Row: 10 x 80, 10 x 100, 10 x 120
Cable Row Wide: 10 x 85, 10 x 115, 10 x 120
Preacher Curl: 8 x 25, 8 x 35 (assist), 8 x 20
Bar Curl: 8 x 60, 8 x 70, 8 x 80

 

[Ape_Hot]

*watched some pose running videos and it helped out with the jogging.

 

[SkrewzLoose]

I'll preface my response: I am not SOF, so you can take my advice with a grain of salt.

Ditch the meathead style lifting and stick with something like TFB or SOFWOD or both (created by SOF guys who know what it takes to complete a pipeline). I wish I had done this. There are better ways to increase your overall strength than preacher curls and cable rows.

 

[Ape_Hot]

Good point- I'll make that adjustment. What are some other good WODs? SEALFIT has a good one. I just want to have backup WODs in case they're redundant with my 10-week trainer plan of the day. I'll cut down on the weight training a little bit, or weave it in somehow. I don't mind spending extra time at the gym.

 

[piratezookeeper]

Good point- I'll make that adjustment. What are some other good WODs? SEALFIT has a good one. I just want to have backup WODs in case they're redundant with my 10-week trainer plan of the day. I'll cut down on the weight training a little bit, or weave it in somehow. I don't mind spending extra time at the gym.

You should be able to access SEALFIT's archive WODs. They go a couple years back so there is plenty to choose from. Most of them don't stray too far from running and calisthenics though so you won't get as much variety unless you decide to do the OPWODs.

 

[tc1989]

Is anyone here particularly familiar with the Advanced Operator Training portion of SEALFIT and if so; what are your thoughts on using that program as a prep for A & S? (in addition to or in place of the recommended 10 week plan)

 

[Ape_Hot]

I think it depends on your fitness level, really. I thought I was pretty fit until I started doing WODs in addition to the 10-week guide. If you can handle it, go for it.

 

[turminal_lance]

Hey Ape I also have orders to August 3-14 A&S, I hope to see you there, As for my Sit reps. I am lacking because I never keep record. I can tell progress is being made but I can't prove it because I dont record it, if you know what I mean. That will change as of tomorrow, I feel like this Page will be a great way to keep track of my progress but it does look like our numbers are similar. I've been doing the same as you. Lifting in the gym and the 10 week prep guide, but Starting Monday. I'm going to keep doing the guide and work on my "SEALFIT" fitness and swimming of course. I feel like my weakness is trying to move weight fast. HITT type workouts. hope to hear from all you guys daily and good luck with training for all the candidates

 

[pardus]

Hey Ape I also have orders to August 3-14 A&S, I hope to see you there, As for my Sit reps. I am lacking because I never keep record. I can tell progress is being made but I can't prove it because I dont record it, if you know what I mean. That will change as of tomorrow, I feel like this Page will be a great way to keep track of my progress but it does look like our numbers are similar. I've been doing the same as you. Lifting in the gym and the 10 week prep guide, but Starting Monday. I'm going to keep doing the guide and work on my "SEALFIT" fitness and swimming of course. I feel like my weakness is trying to move weight fast. HITT type workouts. hope to hear from all you guys daily and good luck with training for all the candidates

Do not post again until you have posted an intro. You agreed to this in the rules you signed off on.

Do you think this kind of oversight will look good during A&S?

 

[Ape_Hot]

Hey Ape I also have orders to August 3-14 A&S, I hope to see you there, As for my Sit reps. I am lacking because I never keep record. I can tell progress is being made but I can't prove it because I dont record it, if you know what I mean. That will change as of tomorrow, I feel like this Page will be a great way to keep track of my progress but it does look like our numbers are similar. I've been doing the same as you. Lifting in the gym and the 10 week prep guide, but Starting Monday. I'm going to keep doing the guide and work on my "SEALFIT" fitness and swimming of course. I feel like my weakness is trying to move weight fast. HITT type workouts. hope to hear from all you guys daily and good luck with training for all the candidates

Hell yeah! See you there. Do what you can to post your progress and training notes here!

 

[Ape_Hot]

Week 2 Summary:

I had some good workouts this week. This week was the first time I tried to mix WODs into my training. I didn't do the two rucks this week, because I participated in the GoRuck Challenge in San Diego yesterday night to this morning. It was hands down the hardest thing I've done in my life. It was 12.5 hrs long, and we ended up rucking at least a good 15 miles. My body is hurting really good right now.

 

[turminal_lance]

This week I'm going to start Mixing in the SEALFIT WODs with the guide along with swimming every day. anyone here familiar with the SEALFIT WODs I get confused on some of the layouts.
IE
Todays WOD is

Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds – Run 200m, 15x KB swing (35#/26#), 10x 8-count body builders.

Work Capacity: “Helton” Complete 3 rounds for time:

Run 800m
30x DB squat clean (50#/30#)
30x burpees
Durability: SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes. Journal post training session SOP.

is the Baseline like a warm-up or is everything supposed be done as one long workout ?

 

[turminal_lance]

About what Ape said

"Point taken. I'll work a little harder at it. I'll work on my technique this weekend to see if I can shave time. Treading for 45 minutes sounds insane!

Day 4:

3-mile Ruck, 45lb: 46:36

Notes: Okay, so I walked as fast as I could and could not get down to 15:00 / mile. It has occurred to me that there is some shuffling that needs to happen. I tried both shuffling and jogging. I felt the stress in my knees, so I didn't want to push it. I tried short, choppy steps. I tried long strides. I have short legs, so I may be at a disadvantage here. "

I can't walk at that pace either. at least not 12 miles, I think you're right. Some shuffling has to occur in order to make those times. Try taking fish oils for your joints. they help me a lot, I barely feel any joint pain at all after doing a 6 miles ruck shuffling the whole time.