Fitness

Special Operations Forces Selection PT Preparation Week 3, Day 6

Friday is always a good day for Leg Day at the gym, we’ll go for the lighter weight in the squats but higher reps that will help with endurance. Weighted sled push builds up some explosion and strength. The leg work will bode well for you in Selection and in SOF units in your future if you are successful in your quest to get Selected.

Continue to prep for the UBRR.

UBRR Training:

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Friday is always a good day for Leg Day at the gym, we’ll go for the lighter weight in the squats but higher reps that will help with endurance. Weighted sled push builds up some explosion and strength. The leg work will bode well for you in Selection and in SOF units in your future if you are successful in your quest to get Selected.

Continue to prep for the UBRR.

UBRR Training:

3 x Pullups 10 reps

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

3 x Deadlifts 20-15-12 reps (lighter weight)

4 x Sled push (heavier weight) or Fireman’s Carry

3 x 12 Lying Leg Curls

3 x 20 Leg Extensions

4 x 12 Standing Calf Raises. 4 sets, 12 reps.

3 x 20 Shoulder touch planks

3-mile run

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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