Fitness

Special Operations Forces Selection PT Preparation Week 16, Day 3

Tuesday is our Leg Day at the gym followed by sprints to build up speed and explosion. Begin with pull-ups and then squats, lunges and the sled followed by some sprint work.

Sprints will help with the times of your distance runs and your rucking.

UBRR Training:

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Tuesday is our Leg Day at the gym followed by sprints to build up speed and explosion. Begin with pull-ups and then squats, lunges and the sled followed by some sprint work.

Sprints will help with the times of your distance runs and your rucking.

UBRR Training:

Continue to prep for the UBRR

3 x Pullups 10 reps

3 x Towel pullups 10 reps

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

3 x Body Weight Wall Squats with a stability ball, 20-15-12 reps

4 x Sled push heavier weight or Fire Man’s Carry

3 x 10 reps Dumbbell lunges

3 x 20 Caterpillar Planks

40-yard sprint

50-yard sprint

60-yard sprint

80-yard sprint

100-yard sprint (after each sprint, walk back to the starting point and go again)

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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