Fitness

Special Operations Forces Selection PT Preparation Week 11, Day 3

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.

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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 Side Planks

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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