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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 1, Day 5

By Steve Balestrieri | March 7, 2019 Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, UBRR Prep, US SOCOM

Back in the gym this morning before heading out for a run. But first today it is a back, and shoulders workout. Go heavy with the pulldowns and keep it under control, slowly pulling the weight up and lowering it back to the rack. Use strict form on the dumbbell raises and presses as well. Then head out for the run.

Training:

More Preparation for the UBRR:

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

3 x 12 Bent Over Barbell Deadlift

3 x 10 Seated Rows

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

3-mile run (24 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, long tab, MARSOC, navy seal, NEWSREP, preparation, pt, pt prep, Selection, SFAS, socom, SOF, SOF PT, Special Operations Forces, train your body, training