Training: 2 min. Max Push-Ups Rest 5-10 Minutes Max Push-ups 60s 2 min. Max Sit-Ups Rest 5 Minutes Max Sit-ups 60s Max Pull ups 20 x Pull-ups, not for time. 2 Mile Run (timed) 4 rounds: Front Bridge, 45s Side bridge (each side) 20s
SOF Selection PT Preparation 3.2.2017
Training: Continue to prepare for the UBRR: 5 x 1 miles repeats with as much as rest as you need. Record your average mile time. 5 x 30 seconds of Pushups. 1 x As many push-ups as you can do in 60 seconds. 5 x 30 seconds of Sit-ups 1 x As many sit-ups as More »
SOF Selection PT Preparation (2.28.2017)
This week and month we’ll focus on the UBRR – the primary PT test used in SOF units along with the standard service branch PT test. The Upper Body Round Robin, or UBRR. The UBRR is commonly employed in SOF units to measure overall fitness. The UBRR consists of 9 events; I’ll follow up with another article More »
SOF Selection PT Preparation, 2.27.17
If you went out and rucked Sunday for ~ 5 miles, then make sure you drink lots of water, today. Equally important, I hope you slept well to recover from whatever abuse your body suffered. Tomorrow, let’s do what’s called the Upper Body Round Robin (UBRR). Today, we’ll log (for time) a 5-mile run. Training: More »
Unique and remarkable aspects of life as a Special Operator (Part One)
When I look back over a short career as a green beret – I’m left with some vignettes that stick out more than others. There are these lingering moments you can’t escape – and will stick in the back of your mind forever. They’re less specific and real moments and more sensations and feelings captured in More »
SOF PT SELECTION PREP (2.24.17)
Training: Head to the gym and… 1) 20 reps @ 75% 1 rep max Back Squat – take 2-3 breaths per rep. 2) Run 4 miles. moderate pace.
SOF SELECTION PT PREPARATION (2/22/2017)
Training: Run 6 miles – Strive for 10-minute miles doing the following fartlek – Run for 8 minutes and Walk for 2 minutes. 6 Rounds: 50 Push-ups, 15 Pull-ups, 20 Sit-ups.
SOF SELECTION PT PREP (2.21.16)
I hope everyone had a great long weekend, if you got it, for President’s day. I did little to nothing, so I count that as a win. Here is today’s workout: Training: Run 5 miles (miles 1-3 moderate pace, mile 3-5 fast but manageable pace) At the gym before or after: 5 rounds: 10 Pull-ups, More »
SOF SELECTION WEEKEND PT TRAINING (2/18/2017)
Training: Run 6-10 miles depending on your fitness level at a moderate pace. Tomorrow plan to ruck ~5 miles at as fast a pace as you can walk. Today, I’m going to go for an eight mile run as whatever pace I’d like and is comfortable. I’m not stressing time, today, but, instead, time on More »
SOF SELECTION PT PREPARATION, FRIDAY – 2/17/2017
Training: Today’s workout is centered around a 5-mile run under 45 minutes. If you have to take short breaks to maintain the pace, that’s fine. Do whatever you have to do – to make the time while you’re on the clock. Before the run knock out 50 Pull-ups and 100 Push-ups Then, Run 5 miles More »
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