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Continue to prep for the UBRR. Friday is a Leg Day and we’ll work them out good today in the gym. We are going to break up the 3-mile run into one-mile segments. Take only a minute’s rest in between runs and then do the best you can. Make note of your times in the […]
Continue to prep for the UBRR and focus on some speed work today with the runs. Speed work will help with your endurance and explosion. Work on perfecting your form when doing your exercises. The cadre members at Selection are meticulous at grading form. The time to get it right is now. Then the graded […]
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. […]
Tuesday is our leg day at the gym. These exercises build strength and explosion in your lower body and you’ll need both in Selection. These will also help your times with both running and carrying a rucksack. We’re going to go for heavier squats today with fewer reps, at other times we’ll go lighter and […]
After the rucksack march of Sunday, we go back to the gym with some prep for the Upper Body Round Robin (UBRR) followed by a 3-mile run. Set the pace for as fast you can and try to better the standard and the time of your last run. When doing the pushups, don’t worry about […]
After a lengthy investigation, the U.S. Department of Defense (DOD) concluded its review on America’s Special Operations Forces (SOF) ethics and professionalism. The results are rather ambivalent. The Pentagon didn’t find any systemic or structural reasons for the numerous high-profile incidents that negatively rocked the spec ops community over the past few months. Nonetheless, the […]
Time for our Sunday morning rucksack march, we’ll warm up with quick exercises and a stretch and then hit the trail for a 5-mile march over varied or uneven terrain. Make sure that ruck fits correctly and the same for your boots and socks. You can reference some of our earlier pieces for any information […]
In an interesting development in the murder trial of Special Forces Staff Sgt. Logan Melgar, two of the four accused special operators are negotiating plea deals with the government in exchange for information about the murder. According to the Military Times and the Daily Beast, these men are Navy SEAL Chief Special Warfare Operator Adam […]
Let’s kick off this Saturday morning right and head back to the gym for a shoulder and back workout. Pull-ups, Rows, Deadlifts, and Shoulder work. Followed by a three-mile run. Be careful out there, there are still some icy spots on the road. Log your numbers down in the workout notebook UBRR Training: More Preparation […]
The somewhat forgotten conflict in Ukraine hasn’t gone away and in fact, may be heating up again. With the United States announcing that they are moving away from the counter-terror focus to the older style of conventional conflict with large adversaries such as Russia and China, brings recent developments in Ukraine into larger focus. Back […]
Friday, that must mean its Leg Day at the gym but instead of a run at the finish of that, we’ll substitute the Shuttle run in there, to work on your speed today. If you have a sled at your disposal use that, if not carry your training partner in a Fireman’s carry. Some of […]
In January 2019, the U.S. Special Operations Command (USSOCOM) inducted 20 special operators and Medal of Honor recipients into its prestigious Commando Hall of Honor. The honorees represent military personnel from all branches except the U.S. Coast Guard. The actions that led to their induction span across decades of American small and large military engagements. […]
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