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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 8, Day 3

By Steve Balestrieri | May 15, 2018 Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, US SOCOM

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Tuesday is Leg Day, time for building strength and endurance, begin with pull-ups and. then squats, lunges and the sled followed by a four-mile run in under 32 minutes which is the standard.

If your gym has no sled, you can substitute a Fireman’s Carry with a training partner.

Training:

Continue to prep for the UBRR

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3 x Pull-ups 10 reps

3 x 10 reps Deadlifts

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

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

4 x Sled push heavier weight or Fireman’s Carry

3 x 10 reps Dumbbell Lunges

3 x 20 Side planks

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, long tab, 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