Special Operations Forces Selection PT Preparation 8.8.2017

Tuesday is a leg day at the gym. These exercises build strength and explosion in your lower body and you’ll need both in Selection. These leg workouts will also help your times with both running and in carrying a rucksack. We’ll mix in some squats, front squats and goblet squats, around the sled push and 3-mile run.

Make sure you are hydrating enough during the workout and do a good stretch before and after. No one likes Leg Day but learn to embrace it and drive through. Eventually, it will become one of your favorite days.

Training – Prep for UBRR:

3 x Pullups 10 reps

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

Special Operations Forces Selection PT Preparation 10.6.2017

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3 x Goblet Squats 20-15-12 reps (lighter dumbbell)

3 x 10 Leg Extensions

3 x Sled Push

3 x 10 reps Standing Arnold Press

3 x 20 Push ups

30 x “V” ups

3-mile run

Stretch well after completion


Courtesy of Special Operations.com and written by