Army

Special Operations Forces Selection PT Preparation Week 6, Day 6

Friday morning at the gym means that it is Leg Day our favorite day of the week. Start off with some Squats – front, dumbbell goblet, and barbell. After the weighted sled push, and some lunges mixed in there as well, we’ll finish off with a 4-mile run.

The leg training is very important as it will help your strength and endurance during the ruck marches and will prepare you for life in the operational units where the rucks and gear get heavier.

UBRR Training:

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Friday morning at the gym means that it is Leg Day our favorite day of the week. Start off with some Squats – front, dumbbell goblet, and barbell. After the weighted sled push, and some lunges mixed in there as well, we’ll finish off with a 4-mile run.

The leg training is very important as it will help your strength and endurance during the ruck marches and will prepare you for life in the operational units where the rucks and gear get heavier.

UBRR Training:

Continue to prep for the UBRR.

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

3 x 10 Deadlifts

3 x 10 Barbell Squats

3 x 10 Dumbbell Lunges

3 x 10 Leg Extensions

3 x Weighted sled push of substitute Fireman’s Carry

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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