Special Operations Forces Selection PT Preparation Week 9, Day 4

Time to head over to the gym for some shoulder and back work. As we mentioned in another post, these shoulder workouts help in rucking, especially once in Selection. Be sure to log the progress down in your workout log book.

And because Wednesday is one of our rucking days, strap on a 45-pound minimum weight ruck and conduct a 6-miler over varied terrain. Wear your second pair of boots to ensure that they’re well broken-in for the course as well. Strive to better the time that is the standard (90-minutes) and remember to hydrate throughout the march.

Training:

More Preparation for the UBRR:

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

3 x 12 Lat Pulldowns, front

3 x 10 Dumbbell Side Raises

3 x 10 Dumbbell Front Raises

3 x 10 Dumbbell Arnold Press

3 x 8 Shoulder Shrugs

6-mile Rucksack march (45-pound minimum, 90-minutes maximum)

Stretch well after completion