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THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 11, Day 3

By Steve Balestrieri | May 14, 2019 Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, UBRR Prep, US SOCOM

Tuesday is our Leg Day at the gym followed by a 4-mile run. Begin with pull-ups and then hit the squats, lunges and the sled or the Fireman’s Carry followed by a four-mile run in under 32 minutes, which is the standard.

As always, make sure you stretch well before and after as well as hydrate.

Training:

Continue to prep for the UBRR

3 x Pullups 10 reps

3 x Front Squat 20-15-12 reps (lighter weight)

3 x Goblet Squats 20-15-12 reps (lighter weight)

4 x Sled push heavier weight or Fireman’s Carry

3 x 10 reps Dumbbell Lunges

3 x 20 Spiderman Planks

4-Mile run (32 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, fitness, long tab, MARSOC, navy seal, preparation, pt, pt prep, Selection, SFAS, socom, SOF, SOF PT, Special Operations Forces, SpecialOperations.com, training, US Army Special Forces