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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 10, Day 3

By Steve Balestrieri | September 25, 2018 Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, US SOCOM

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So, a good way to begin Tuesday is head to the gym for Leg Day. Begin with pull-ups and towel pull-ups for those who don’t have access to climbing ropes. Then squats, lunges, deadlifts and the sled followed by a three-mile run.

Build up the legs to help tote that rucksack.

UBRR Training:

Continue to prep for the UBRR

3 x Pullups 10 reps

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3 x Towel pull-ups 10 reps

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

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

3 x 10 Deadlifts

4 x Sled push with a heavier weight or substitute a Fireman’s Carry

3 x 10 reps Dumbbell Lunges

3 x 20 Side Planks

3-Mile run (24 minutes or less)

Stretch well after completion

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Filed Under: Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, US SOCOM Tagged With: 75th Ranger Regiment, Air Force Special Operations, fitness, long tab, MARSOC, navy seal, preparation, pt, pt prep, Selection, SFAS, socom, SOF, SOF PT, sofrep, Special Operations Forces, training, US Army Special Forces