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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 9, Day

By Steve Balestrieri | January 11, 2019 Coalition SOF, Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, UBRR Prep, US SOCOM

Friday morning gym day and what better way to kick the weekend off than with Leg Day. Starting with Squats – front, dumbbell goblet, and barbell, then some lunges and after the weighted sled push. This will build up the strength and endurance to carry the rucksack.  And we’ll finish the workout off with a five-mile run in 40 minutes or less.

UBRR Training:

Continue to prep for the UBRR.

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

3 x Goblet Dumbbell Squats 20-15-12 reps (lighter weight)

3 x 10 Barbell Rear Squats

3 x 10 Deadlifts

3 x 10 Dumbbell Lunges

3 x 10 Romanian Lunges

3 x Weighted sled push (heavier weight) or Fireman’s Carry

5-mile run (40 minutes maximum)

Stretch well after completion

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Filed Under: Coalition SOF, 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