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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 7, Day 6

By Steve Balestrieri | May 11, 2018 Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, US SOCOM

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It is Friday, so yes, you know it also means Leg Day at the gym. Begin with some Squats – front, and barbell. This builds up the strength in your legs that will help propel the rucksack.

Then some lunges and after the weighted sled push or an alternative if your gym doesn’t have one. Then finish the workout off with a 4-mile run. Get out and enjoy the beautiful weather

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Remember to stretch well after the workout and to hydrate.

Training:

Continue to prep for the UBRR.

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

3 x 10 Deadlifts

3 x 10 Barbell Squats

3 x 10 Dumbbell Lunges

3 x 10 Romanian Lunges

3 x 10 Leg Extensions

3 x Weighted sled push or Fireman’s Carry

4-mile run (32 minutes maximum)

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, MARSOC, navy seal, preparation, pt, pt prep, Selection, SFAS, socom, SOF, SOF PT, sofrep, Special Operations Forces, train your body, training, US Army Special Forces