SpecialOperations.com

The Definitive Spec Ops Resource

  • Fitness
  • Selection Tips
  • US SOCOM
    • Air Force
    • Army
    • Navy
    • USMC
  • Coalition SOF
    • Austria
    • Croatia
    • Denmark
    • France
    • Germany
    • Norway
    • Poland
  • Weapons
  • History
  • Videos

THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 8, Day 6

By Steve Balestrieri | April 26, 2019 Fitness, Physical Fitness, Preparing for Selection, Rucking, SpecOps, UBRR Prep, US SOCOM

Friday means another Leg Day at the gym. Begin with some Squats – front, dumbbell goblet, and barbell to build up strength for carrying a rucksack. We’re going with a lighter weight and more reps here.

Then some lunges and after the weighted sled push/Fireman’s Carry, finish the workout off by breaking things up a bit with some sprints for cardio.

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 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

10 x 50-meter sprints

Stretch well after completion

Share this:

  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on LinkedIn (Opens in new window)
  • Click to share on Reddit (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on WhatsApp (Opens in new window)
  • Click to email a link to a friend (Opens in new window)

Related

Filed Under: Fitness, Physical Fitness, Preparing for Selection, Rucking, SpecOps, UBRR Prep, US SOCOM Tagged With: 75th Ranger Regiment, Air Force Special Operations, fitness, long tab, MARSOC, navy seal, preparation, pt, pt prep, rucking, Selection, SFAS, socom, SOF PT, Special Operations Forces, SpecialOperations.com, training, US Army Special Forces