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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 4, Day 3

By Steve Balestrieri | August 14, 2018 Fitness, Physical Fitness, Preparing for Selection, Rucking, SOF, SpecOps, US SOCOM

We’ll continue to prep for the UBRR. Tuesday is Leg Day at the gym. We’ll begin with pull-ups, the hit the legs with squats, the sled push, and some other exercises. We’ll finish things off with a three-mile run at a good pace, faster than the standard.

Focus on strict form during the squats, you don’t want to hurt your back or knees in doing these. I like to super-set the Sit-ups and crunches but you can do them as you please. Stretch well and make sure you stay hydrated.

UBRR Training:

3 x Pullups 10 reps

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

3 x 10 Deadlifts

3 x 10 Leg Extensions

3 x 10 Sled push heavier weight or Fireman’s carry

3 x 10 reps Dumbbell Lunges

3 x 20 Sit-ups

3 x 25 Crunches

3-mile run (24-minutes maximum)

Stretch well after completion

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Filed Under: Fitness, Physical Fitness, Preparing for Selection, Rucking, 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