Fitness

Special Operations Forces Selection PT Preparation Week 10, Day 7

Back in the gym this Saturday morning for a shoulder and back workout. Pull-ups if you have no access to ropes, but use climbing ropes if they are available. Followed by a four-mile run in 32 minutes or less.

Log your numbers down in the workout notebook and prepare for a long ruck on Sunday morning. And as always, remember to stay hydrated.

Training:

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Back in the gym this Saturday morning for a shoulder and back workout. Pull-ups if you have no access to ropes, but use climbing ropes if they are available. Followed by a four-mile run in 32 minutes or less.

Log your numbers down in the workout notebook and prepare for a long ruck on Sunday morning. And as always, remember to stay hydrated.

Training:

More Preparation for the UBRR:

3 x 10 Lat Pulldowns, rear

3 x 10 Barbell Dead Lift

3 x 10 Wide Grip Pull-ups

3 x 10 Seated Rows

3 x 10 Dumbbell Side Raises

3 x 10 Seated Bent-Over Delt Raise

3 x 10 Dumbbell Shoulder Press

3 x 10 Arnold Dumbbell Press

4-mile run (32 minutes maximum)

Stretch well after completion

About Steve Balestrieri View All Posts

Steve is a SOFREP Senior Editor. He has served as a Special Forces NCO and Warrant Officer before injuries forced his early separation. He writes for SOFREP and covers the NFL for PatsFans.com and his work was regularly featured in the Millbury-Sutton Chronicle and Grafton News newspapers.

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