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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 11, Day 5

By Steve Balestrieri | June 7, 2018 Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, US SOCOM

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Thursday morning is a Chest and Triceps workout at the gym before heading out for a 5-mile run. Flat and Incline Bench Presses as well as Flies, Pushups, Pushdowns, and Dips ought to have your triceps feeling the pump. Then a 5-mile run over varied terrain in 40 minutes or less. (Be safe out there today, conditions are far from ideal)

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UBRR Preparation Training:

More Preparation for the UBRR:

3 x 12 Bench Press

3 x 10 Dumbbell Flies

3 x 10 Dumbbell Incline press

3 x 20 Pushups (alternate sets with wide, narrow and shoulder width)

3 x 10 V Ups

3 x 20 Sit-ups

3 x 20 Cable Push Downs (rope)

3 x 20 Dips or until muscle failure

5-mile run (40 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