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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 6, Day 5

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

Back to the gym on Thursday morning for a Chest and triceps workout to include some pushups, sit-ups. Then a 5-mile ruck march with 45-pounds minimum.

After some cold, wet mornings around here, the weather is supposed to warm up a bit but still dress accordingly and despite the cold, remember to hydrate.  And mark your progress down in your workout log book.

Training:

More Preparation for the UBRR:

3 x 12 Bench Press

3 x 10 Dumbbell Flies

3 x 10 Dumbbell Incline press

3 x 20 Pushups

3 x 10 Kip Ups

3 x 20 Sit-ups

3 x 20 Cable Push Downs (rope)

3 x 20 Dips or until muscle failure

5-mile rucksack march (45-pound minimum, 75-minutes minimum) over varied terrain, note your time

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