Special Operations Forces Selection PT Preparation Week 5, Day 3
Tuesday morning is time to go back to the gym to work on pull-ups and rope climbing preparation as well as Leg Day.
Go heavier with the sled push to build up explosion which will definitely help with the rucksack marches. If you don’t have access to climbing ropes, (which my gym doesn’t) then do the towel pull-ups.
Continue to prep for the UBRR
3 x Pullups 10 reps
3 x Towel pull-ups 10 reps
3 x Front Squat 20-15-12 reps (lighter weight)
3 x Goblet Squats 20-15-12 reps (lighter weight)
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
Originally published on Special Operations.com and written by