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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation 9.14.2017

By Steve Balestrieri | September 14, 2017 Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, US SOCOM

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Thursday is Chest and Triceps day at the gym today to build upper body strength. Then a 4-mile ruck march with 45-pounds minimum. Have you broken in your second pair of boots yet? Remember to stay hydrated and mark your progress down in your workout log book.

Training:

More Preparation for the UBRR:

3 x 12 Bench Press

3 x 10 Dumbbell Flies

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3 x 10 Dumbbell Incline press

3 x 20 Pushups (alternate sets with wide, narrow and shoulder width)

3 x 10 Kip Ups

3 x 20 Sit ups

3 x 20 Cable Push Downs (rope)

3 x 20 Dips or until muscle failure

4-mile rucksack march (45-pound minimum) over varied terrain, note your time in your workout log book

Stretch well after completion

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Filed Under: Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, US SOCOM Tagged With: Air Force Special Operations, fitness, long tab, MARSOC, navy seal, preparation, pt, pt prep, ruckers, rucking, Selection, SFAS, socom, SOF, SOF PT, sofrep, Special Operations Forces, train your body, training, US Army Special Forces