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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 17, Day 3

By Steve Balestrieri | July 17, 2018 Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, US SOCOM

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Our last week of prep, Tuesday starts with Leg Day at the gym followed by a 4-mile run. Begin with pull-ups, then squats, lunges and the sled followed by a four-mile run.

Leg Day is everyone’s least favorite day, make it your go-to day. Make sure you stretch well afterward and remember to hydrate.

Training:

Continue to prep for the UBRR

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3 x Pullups 10 reps

3 x 10 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 Planks with Shoulder Touches

4-Mile run

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