TSpoon's Journey to CANSOF

Training Logs
1

Started up a new log to track progress towards my goal of eventually being employed with a high-speed unit in the Canadian Special Operations Forces(CANSOF). I’m currently in the reserves as a signaller ( radio operator) and am eligible to apply for selection in the new year, but will hold off for at least the next 2-3 years to ensure I’m good and ready.

Until then I plan on building a solid strength and aerobic base and focus more on selection-specific fitness as the date draws closer. Been playing around with the 8/6/3/ version on 5/3/1 recently, I’ll start the log off with tonight’s session.

DB Snatch - 3 x 3 /arm @ 60

  • Broad jump - 3 x 3 w/reset

Deadlift - 215 x 8, 245 x 6, 275 x 5

  • OHP - 105 x 8, 120 x 6, 135 x 5

V-bar pulldown - 5 x 10 @ stack

  • GHR - 5 x 6 @ BW

hanging leg raise - 4 x 8

  • Farmers walk - 4 x 20m

Conditioning : 3 x (tire flip x 10, SH strike x 10/side)

2

Also, I came up with the following goals for myself ; once I’ve achieved them, i’ll be submitting my application.

Deadlift - 425
Squat - 385
Front squat - 315
Bench - 265
OHP - 195
Deadhang pullups - 20 @ BW

5K run - sub 21 minutes
1600m run - sub 6:30 minutes

Complete GORUCK Selection

3

Hang muscle Snatch - worked up to 135 x 1

  • 1-leg box jumps

Front squat - 165 x 8, 190 x 6. 205 x 3
+CG Bench - 140 x 8, 160 x 6, 180 x 3

VBar pulldown - 5 x 12

  • 1-leg RDL - 5 x 5/leg

DB side bend - 5 x 20/side

  • fat bar curl - 5 x 10

Tire drags x 10 minutes

4

Sumo Deadlift - worked up to 365 x 1

3 RFT :
-Front squat x 8 @ 135
-Push press x 8 @ 135
-Pullup x 8

Tire drags - 3 x 80m (forwards/backwards)

5

DB Snatch + broad jumps - 3 x 2/arm + 3 x 3 jumps

Squat - 225 x 3, 245 x 3, 265 x 3, 225 x 6
CG bench - 155 x 3, 165 x 3, 185 x 3, 155 x 6

Overhead barbell walk - 5 x 20m @ 135

  • TBar row - 5 x 10

Abwheel - 5 x 12

Conditioning :

Tire flip x 10
Sledgehammer strike x 10/arm
Tire flip x 10
Sledgehammer strike x 10/side

6

Deadlift - 225 x 3, 275 x 3, 295 x 3, 225 x 10

OHP - 115 x 3, 135 x 3, 155 x 3, 135 x 6

Weighted Chinup - 5 x 3 @ BW 35#

  • Farmer’s walk - 5 x 40m

Goblet walk - 5 x 40m

  • Weighted situp - 5 x 10 @ 45# plate

Tire drags x 10 miuntes

7

-Front Squat - worked up to 260 x 1

-5 rounds for time of :

-Front squat x 8 @ 115
-Push press x 8 @ 115
-Pullup x 8 @ BW

-then did some tire drags for 10 - 15 minutes

8

3 Pos. Clean-3 sets @ 135

Squat - 245 x 3, 265 x 3, 275 x 3, 225 x 8
CG Bench - 155 x 3, 185 x 3, 195 x 3, 155 x 8

Barbell waiter walk x 20m @ 135

  • TBar row - 5 x 10, various grips

T2B - 5 x 8

  • DB Side bend - 5 x 20/side

3RFT :
-tire flip x10
SH strike x 10/side

9

DB Snatch - 4 x 2/arm
s/s Vert jump + broad jump - 4 x 1+1

Deadlift - 245 x 3, 275 x 3, 305 x 3, 225 x 12
OHP - 135 x 3, 155 x 3, 160 x 1, 160 x 1(F), 135 x 8

Weighted Chin - 5 x 3 @ BW + 45lbs
s/s Farmers walk - 5 x 20m

Abwheel - 5 x 15
s/s Goblet walk - 5 x 40m

Tire drags x 10 minutes(forwards and backwards)

10

-3 posn. Power clean - 3 x 3 @ 135

  • broad jump - 3 x 2
    (in between these sets I did some reverse planks and thoracic bridges)

-Squat cluster - 1 front squat + 5 back squats : worked up to 225 x 1+5
then did 2 x 20 sec front rack holds with 225

-OHP - worked up to 145 x 5
then did 3 sets of BW dips

-TBar row - 5 x 10

  • farmers walk -5 x 40m

-L-Sit hold + hand stand hold - 5 sets of each

-10-8-5 of :
Tire flip
Sledgehammer strike (each side)

11

I think im coming down with the flu or something, reflected in the numbers I put up this session

DB snatch - 3 x 2/arm
+vert/broad jump combo - 3 x 2+2

Sumo deadlift - 315 x 3
Paused bench - 205 x 1

Weighted chin -3 x 3@ BW + 45

  • BB overhead walk - 3 x 20m @ 135

Abwheel - 3 x 15
DB side bend - 3 x 20/side

Tire drags - 10 minutes

12

Pistol + Planche practice - 5 minutes each

Clean + press - 3 x 5 @ 135

Ring dip - 5 x 5
Ring pullup - 5 x 5

Incline DB bench - 5 x 10
Tbar row - 5 x 10

Lsit on rings - 5 x max

Tire drags - 10 minutes

13

Pistol + Planche practice - 10 minutes total

DB Snatch - 3 x 2/arm

  • Broad jump - 3 x 3

Squat cluster (2 front + 4 back) - worked up to 225

  • sets of 5 ring dips and 5 ring pullups between sets

5 rounds :
Suitcase walk x 20m/side
Handstand hold against wall - 10 sec w/ left foot only, 10 sec with right foot only
L-sit on rings - max hold

Tire drags - 10 minutes

14

Planche + pistol practice - 5 minutes each (finally got a couple un-assisted reps each leg for the pistols)

DB Clean + Press - 3 x 3 @ 60/arm

  • vert jump - 3 x 3

CG Bench - 5 x 5 @ 155
GHR - 5 x 6
Barbell lunge - 5 x 6 @ 135

5 rounds :
Gobles walk x 40m
L-sit on rings x 10 sec.
KB slasher + halo x 6/side

15

Pistol + un-assisted handstand practice x 5 minutes each

Power clean - 3 x 3 @ 135

  • 1-leg box jumps

Sumo deadlift - 5 x 3 @ 275

  • DB incline - 5 x 10

BB waiter walk - 5 x 20m @ 135

  • TBar - 5 x 10

Abwheel - 2 x 20

16

Pistol + Planche practice

Snatch high pull - 3 x 3

  • Broad jump - 3 x 1

OHP - 5 x 3 @ 135
Pull through - 5 x 10
Goblet squat - 5 x 10

3 rounds :
Plate OH walking lunge x 5/leg
Strict T2B x 8
reverse plank x 30 sec.

17

Practice for 20 minutes :
Planche, pistol, L-sit on rings, Handstand hold

For time, 15-12-9 of :
DB Thruster @ 45lbs/hand
Chinups
Burpees

Band circuit : curls, tri exts, crunches, hammy curls

18

Practice human flag and planche x 10 minutes

Squat cluster - 2 front + 4 back - 4 sets at 225

  • ring dips and ring pullups - 20 each

5 rounds :
Farmers walk x 40m
L-sit on rings x max
Handstand with 1 foot on wall x 10sec each leg

19

Practice - Human flag, Planche, Front lever x 10 minutes

DB clean + press - 3 x 1/arm

CG Bench - Singles @ 185(3)-195(1)-205(1)
+GHR - 5 x 8, Pistol x 5 x 2/leg (alternating)

5 rounds :
1-arm rack walk x 20m/arm
Front lever tuck hold x 10 sec
KB Halfmoon x 5/side

20

Practice - Human flag, Planche, Front lever x 15 minutes

Power Clean - worked up in singles to 3 x 1 @ 175

3 rounds:
Turkish getup to waiter walk - 1 + 20m each arm
DB Bench x 8
Tbar x 10

Abwheel - 2 x 10 with pause @ top