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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 8, Day 7

By Steve Balestrieri | January 5, 2019 Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, US SOCOM

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Saturday morning in the gym for shoulders and back work. Towel pull-ups are for those with no access to ropes. The only way to get better at pull-ups and climbing ropes….is to practice doing them until they are a strength.  Followed by a four-mile run in 32 minutes or less.

Log your numbers down in the workout notebook and remember to stretch well both before and after the workout.

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Training:

More Preparation for the UBRR:

3 x 10 Lat Pulldowns, rear

3 x 10 Barbell Dead Lift

3 x 10 Wide Grip Pull-ups

3 x 10 Towel Pull-ups

3 x 10 Dumbbell Side Raises

3 x 10 Seated Bent-Over Delt Raise

3 x 10 Dumbbell Shoulder Press

3 x 10 Arnold Dumbbell Press

4-mile run (32 minutes maximum)

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, long tab, MARSOC, navy seal, preparation, pt, pt prep, Selection, SFAS, socom, SOF, SOF PT, Special Operations Forces, train your body, training