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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 14, Day 3

By Steve Balestrieri | October 23, 2018 Coalition SOF, Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, US SOCOM

Tuesday means it is Leg Day at the gym followed by a 4-mile run. Start off with pull-ups, then squats, lunges and the Sled push/Fireman’s carry followed by a four-mile run.

Remember to stretch well and hydrate well during and after your workout.

UBRR Training:

Continue to prep for the UBRR

3 x Pullups 10 reps

3 x Front 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 heavier weight/ Fireman’s carry

3 x 10 reps Dumbbell Lunges

3 x 20 Spider-Man Planks

4-Mile run (32 minutes maximum)

Stretch well after completion

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Filed Under: Coalition SOF, 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, train your body, training