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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 5, Day 4

By Steve Balestrieri | April 3, 2019 Fitness, Physical Fitness, Preparing for Selection, Rucking, SOF, SpecOps, UBRR Prep, US SOCOM

Wednesday is Hump Day of the week, so we’ll head to the gym for a back and shoulders workout and then head out for a 5-mile ruck march. Remember to stay hydrated while on the march and mark your progress in the workout log book.

UBRR Training:

More Preparation for the UBRR:

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

3 x 12 Seated Rows

3 x 10 Deadlift

3 x 10 Dumbbell Side Raises

3 x 10 Dumbbell Front Raises

3 x 10 Dumbbell Arnold Press

3 x 8 Shoulder Shrugs

5-mile Rucksack march (45lb minimum) the standard is 75 minutes. We’ll be aiming to do better than that.

Stretch well after completion

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Filed Under: Fitness, 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, preparation, pt, pt prep, ruckers, rucking, Selection, SFAS, socom, SOF, SOF PT, Special Operations Forces, SpecialOperations.com, train your body, training, US Army Special Forces