Our last week of prep, Tuesday starts with Leg Day at the gym followed by a 4-mile run. Begin with pull-ups, then squats, lunges and the sled followed by a four-mile run. Leg Day is everyone’s least favorite day, make it your go-to day. Make sure you stretch well afterward and remember to hydrate. Training: Continue to prep for the UBRR 3 x Pullups 10 reps 3 x 10 Deadlifts 3 x Front Squat 20-15-12 reps (lighter weight) 3 x Goblet Squats 20-15-12 reps (lighter weight) 4 x Sled push heavier weight or Fireman's carry 3 x 10 reps Dumbbell Lunges 3 x 20 Planks with Shoulder Touches 4-Mile run Stretch well after completion
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Special Operations Forces Selection PT Preparation Week 17 Day 1
Sunday morning rucksack march. Do a quick warmup of pushups and crunches before heading out. Head out over varied terrain and try to go as fast as you can without running. Stretch well both before and after the event. Remember to still push water during the march. Especially with the summer weather is upon us now, the need for water increases. And ensure that second pair of boots are broken in for the Selection Course. Training: Warm up 1 x 20 Pushups 1 x 20 Crunches 6-mile Rucksack march over varied terrain with a 45-pound minimum. 90 minutes maximum. Exceed the standard without running and you’ll be in good shape. Stretch well after completion
