Back in the gym this morning before heading out for a run. But first today it is a back, and shoulders workout. Go heavy with the pulldowns and keep it under control, slowly pulling the weight up and lowering it back to the rack. Use strict form on the dumbbell raises and presses as well. […]
Continue to prep for the UBRR and focus on some speed work today with some short runs for time. Speed work will help with your endurance and explosion. Work on using perfect form when doing your exercises. The cadre members at Selection are meticulous at grading form, especially with pushups. The time to get it right […]
We’re going to do a smoker this morning of pushups, sit-ups, and crunches that you can either do at the gym or on the ground and then head back out on the rucking trails. Let’s pump these out as quickly as possible, understanding that there isn’t a time limit but to build up your endurance. […]
Back to the gym today, with our Monday work out and then practice our shuttle run to build up some explosion and lateral quickness in our lower bodies. Try to limit the time between sets to 30 seconds or less UBRR Training: More Preparation for the UBRR: 3 x 12 Flat Bench Presses 3 x 12 […]
How did everyone do on their UBRR Test from yesterday? If you passed but have some weak points, you now know what needs to be worked on. If you failed any portion of it, then you have a lot of work to do. Happy Veterans Day. Now it is time for our Sunday Ruckmarch. What […]
Today we’re going to see where our fitness level is at by using a test using the new Special Operations Upper Body Round Robin (UBRR) Fitness Test. It measures functional fitness for the Special Operators much better than the traditional PT test. This will mark the end of our 16-week Preparation PT Program. Judge where […]
With a physical fitness test on Saturday (tomorrow), today is kind of a day off, with just some light stretching and nice easy run just to stretch your legs and to keep loose. Mark your progress down in your workout log book and stretch well both before and after the run. Training: Continue to prep […]
Yesterday in a post we spoke about giving back to our people and community by getting involved in many of our Veterans Day events locally. Here is a way everyone regardless of whether they served or not can give to some great and needy veterans organizations. While searching for local events on Veterans Day, I […]
Thursday is a Chest and Triceps workout in the gym and then hit the road for a 4-mile run. Remember to stretch well before and after and to stay hydrated. Mark your progress down in your workout log book. UBRR Training: More Preparation for the UBRR: 3 x 12 Bench Press 3 x 10 Dumbbell […]
Wednesday is a back and shoulder day at the gym followed by a 6-mile rucksack march. Look to better the time that is the standard (90 minutes) and remember to hydrate throughout the march. Don’t forget to mark your progress in the workout log book UBRR Training: More Preparation for the UBRR: 3 x 12 […]
Tuesday means Leg Day at the gym followed by sprints to build up speed and explosion. Begin with pull-ups and then squats, lunges and the sled followed by some sprint work. Sprints will help with the times of your distance runs and your rucking. UBRR Training: Continue to prep for the UBRR 3 x Pullups […]
Monday starts a new week, and we’ll continue with UBRR preparation. Start off with a mini-UBRR test of pushups, sit-ups, and crunches, then to the bar for V-ups, pull-ups, and dips before a 5-mile run. Remember to stay hydrated and mark your progress in your workout log book. UBRR Training: More preparation for the UBRR […]
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