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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. […]
Opinion: The recent comments by the commander of United States troops in the Africa Command (AFRICOM), MG Marcus Hicks are very sobering yet not really surprising. “I would tell you at this time, we are not winning,” Hicks said last week during interviews with Voice of America. The general’s comments came during the large military […]
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 […]
The United States is turning up the heat on al-Qaeda and Hamza bin Laden, the son of Osama bin Laden who along with his son Khaled was killed by US Navy SEALs in 2011. The U.S. is offering $1 million dollars under the “Rewards for Justice” program for information leading to the arrest of the […]
We’re going to do a smoker this morning of pushups, sit-ups, and/or 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. […]
Special Operations Forces (SOF) are known for their physically and mentally tough selection and assessment processes. However, for those few who can make the cut and enter into the vaunted ranks of a special operations unit, the benefits are significant. Special operators get to train and play with the most advanced military toys available. They […]
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 still have a lot of work to do. And know exactly what needs to get worked on. What we’re […]
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. Pushups: (1min) 40 minimum +2 points for each additional rep. Sit-ups: (1min) 40 […]
Special Operations units are famous for their arduous selection and assessment programs. All four service components of the U.S. Special Operations Command (SOCOM) boast that they offer the toughest challenge to those aspiring to join their units’ elite ranks. In an attempt to increase the success rate of its selection programs, SOCOM has released a […]
Friday, that must mean its Leg Day at the gym but with the UBRR (Upper Body Round Robin) Test on Saturday, we’re scaling back our workout today. Just a light stretch and a very short ruck march to get the kinks out. Training: Warm up Stretch well and hydrate 2-mile Rucksack march with a leisurely […]
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 […]
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