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Special Operations Forces Selection PT Preparation 9.29.2017

By | Fitness, Preparing for Selection, SOF, SpecOps, US SOCOM

Friday morning gym day and what better way to prepare for is homecoming weekend in a lot of places this week than to kick it off with Leg Day. Starting with Squats – front, dumbbell goblet, and barbell, then some lunges and after the weighted sled push. This will build up the strength and endurance to carry the rucksack.  And we’ll finish the workout off with a five-mile run

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)

5-mile run

Stretch well after completion

 

Did You Know?

All Green Berets participate in a final unconventional warfare course called Robin Sage, the MARSOC equivalent is called Derna Bridge.

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