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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 4, Day 6

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

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Friday is Leg Day at the gym which should become your favorite day of the week. The weighted Sled push and the squats help build up power and speed. The lighter weight dumbbell squats will also build up endurance.

A 3-mile run to finish the workout. Aim for a better time than the standard which is 24 minutes.  Continue to prep for the UBRR.

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UBRR Training:

3 x 10 Pullups

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

3 x 10 Leg Extensions

3 x 10 Deadlifts

3 x 10 Barbell Squats

3 x Weighted sled push or Fireman’s carry

30 x “V”-ups

3-mile run

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, NEWSREP, preparation, pt, pt prep, Selection, SFAS, socom, SOF, SOF PT, Special Operations Forces, train your body, training