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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 8, Day 3

By Steve Balestrieri | January 1, 2019 Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, UBRR Prep, US SOCOM

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Tuesday is Leg Day, time for building strength and endurance, begin with pull-ups and. then squats, lunges and the sled followed by a four-mile run in under 32 minutes which is the standard.

If your gym has no sled, you can substitute a Fireman’s Carry with a training partner.

How is your head after New Year’s Eve? Leg Day and a good run in the cold will fix that.

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Training:

Continue to prep for the UBRR

3 x Pullups 10 reps

3 x 10 reps 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 Leg Extensions

3 x 20 Side planks

4-Mile run (32 minutes maximum)

Stretch well after completion

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Filed Under: Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, UBRR Prep, 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