Fitness

Special Operations Forces Selection PT Preparation Week 7, Day 3

Merry Christmas, we’re expecting most everyone to forego the gym this morning. But for those of us, like here, who have a key to the gym, we’ll post it up anyway.

Tuesday is our favorite Leg Day at the gym, and we’ll begin with pull-ups, squats, and lunges to build up the strength in your lower body. That builds the muscles necessary for carrying a rucksack, which is the bread and butter of SOF.

Then a four-mile run in 32 minutes or less which is the standard. We aim to better that.

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Merry Christmas, we’re expecting most everyone to forego the gym this morning. But for those of us, like here, who have a key to the gym, we’ll post it up anyway.

Tuesday is our favorite Leg Day at the gym, and we’ll begin with pull-ups, squats, and lunges to build up the strength in your lower body. That builds the muscles necessary for carrying a rucksack, which is the bread and butter of SOF.

Then a four-mile run in 32 minutes or less which is the standard. We aim to better that.

UBRR Training:

Continue to prep for the UBRR

3 x Pullups 10 reps

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

3 x 10 Deadlifts reps

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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