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Special Operations Forces Selection PT Preparation Week 5, Day 6

Special Operations Forces Selection PT Preparation Week 5, Day 6

It’s Friday, which means our favorite, Leg Day at the gym this morning. Let’s get the weekend started off right with some squats and deadlifts. Mix in some lunges and the Weighted Sled Push and capped off with an 4-mile run.

Stretch well and ensure you stay hydrated. Finish with a 4-mile run in 32 minutes or less.

UBRR Training:

Continue to prep for the UBRR.

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

3 x 12 Deadlifts

3 x 10 Barbell Squats

3 x 10 Dumbbell Lunges

3 x Weighted sled push (heavy weight), or Fireman’s Carry

4-mile run (32 minutes maximum)

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 5, Day 5

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Back to the gym on Thursday morning for a Chest and triceps workout to include some pushups, sit-ups, and kip ups. Then a 5-mile ruck march with 45-pounds minimum. Remember to stay hydrated and mark your progress downin your workout log book.

UBRR 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 maximum) over varied terrain, note your time

Stretch well after completion