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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 16, Day 3

By Steve Balestrieri | March 13, 2018 Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, US SOCOM

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Tuesday means Leg Day at the gym followed by sprints to build up speed and explosion. Begin with pull-ups and then squats, lunges and the sled followed by some sprint work.

Sprints will help with the times of your distance runs and your rucking.

Training:

Continue to prep for the UBRR

3 x Pullups 10 reps

3 x Towel pull-ups 10 reps

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

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3 x Body Weight Wall Squats with a stability ball, 20-15-12 reps

4 x Sled push heavier weight or Fire Man’s Carry

3 x 10 reps Dumbbell Lunges

3 x 20 Caterpillar Planks

40-yard sprint

50-yard sprint

60-yard sprint

80-yard sprint

100-yard sprint (after each sprint, walk back to the starting point and go again)

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, Selection, SFAS, socom, SOF, SOF PT, sofrep, Special Operations Forces, training, US Army Special Forces