Special Operations Forces Selection PT Preparation Week 8, Day 4

Shoulders and back day in the gym before heading off to do a 5-mile rucksack march. Conduct the ruck over varied terrain and remember to hydrate throughout. After the ongoing and heavy rains here and dealing with a muddy mess on the trail, your times may suffer as the ruck becomes a slog thru the mud. Get used to it, the weather is rarely perfect for Selection.

It is a good habit to get used to hydrating while rucking and a needed one for the time when you’re in the course.  Even in the rain. Mark your time down in your workout logbook.

UBRR Training:

More Preparation for the UBRR:

3 x 12 Lat Pull downs, behind the neck (go as heavy as possible)

3 x 12 Lat Pull downs, front

3 x 10 Seated Rows

3 x 10 Dumbbell Side Raises

3 x 10 Dumbbell Front Raises

3 x 10 Dumbbell Arnold Press

3 x 8 Shoulder Shrugs

5-mile Ruck sack march (45-lb minimum) over varied terrain, 75-minutes maximum

Stretch well after completion