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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation 9.22.2017

By Steve Balestrieri | September 22, 2017 Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, US SOCOM

Friday means another Leg Day at the gym. Begin with some Squats – front, dumbbell goblet, and barbell to build up strength for carrying a ruck. We’re going with a lighter weight and more reps here.  Then some lunges and after the weighted sled push, finish the workout off by breaking things up a bit with some sprints for cardio.

Training:

Continue to prep for the UBRR.

3 x Front Squat 20-15-12 reps (lighter weight)

3 x Goblet Dumbbell Squats 20-15-12 reps (lighter weight)

3 x 10 Barbell Squats

3 x 10 Dumbbell Lunges

3 x 10 Romanian Lunges

3 x Weighted sled push (heavier weight)

10 x 50-meter sprints

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, SOF, SOF PT, sofrep, Special Operations Forces, train your body, training, US Army Special Forces