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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 10, Day 4

By Steve Balestrieri | January 16, 2019 Fitness, Opinion, Physical Fitness, Preparing for Selection, Rucking, SOF, SpecOps, UBRR Prep, US SOCOM

Wednesday is a back and shoulder day at the gym followed by a 6-mile rucksack march. Look to better the time that is the standard (90-minutes).

And remember to hydrate throughout the march. Don’t forget to mark your progress in the workout log book, it would also be a good day to wear those second pair of boots.

UBRR Training:

More Preparation for the UBRR:

3 x 12 Lat Pulldowns, behind the neck (go as heavy as possible)

3 x 12 Lat Pulldowns, front

3 x 12 Seated Rows

3 x 10 Dumbbell Side Raises

3 x 10 Dumbbell Front Raises

3 x 10 Dumbbell Arnold Press

3 x 8 Shoulder Shrugs

6-mile Rucksack march (45-pound minimum, 90-minutes maximum)

Stretch well after completion

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Filed Under: Fitness, Opinion, Physical Fitness, Preparing for Selection, Rucking, 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, ruckers, rucking, Selection, SFAS, socom, SOF, SOF PT, Special Operations Forces, training, US Army Special Forces