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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 9, Day 3

By Steve Balestrieri | January 8, 2019 Coalition SOF, Fitness, Physical Fitness, Preparing for Selection, SOF, SOFREP News, SpecOps, US SOCOM

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Tuesday is Leg Day at the gym, and a perfect way to shake off those snowy doldrums. Begin with pull-ups and towel pull-ups for those who don’t have access to climbing ropes. Then squats with lighter weights with more reps, lunges and the sled followed by a three-mile run

Training:

Continue to prep for the UBRR

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3 x Pull-ups 10 reps

3 x Towel pull-ups 10 reps

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

3 x 10 Deadlifts

4 x Sled push heavier weight

3 x 10 reps Dumbbell Lunges

3 x 20 Side planks

3-Mile run (24 minutes or less) ***if conditions allow***

Stretch well after completion

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Filed Under: Coalition SOF, Fitness, Physical Fitness, Preparing for Selection, SOF, SOFREP News, 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