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SOF Selection PT Preparation 5.17.2017 Shoulders and back day in the gym before heading off to do the classic SOF (Special Operations Forces) Triathlon. A run, a rucksack march, and a swim with fatigues and boots. If you can do all three of these things well, you will have the physical aspect for most of […]
SOF Selection PT Preparation 5.13.2017 Back to the gym on Saturday for some shoulders and back work. Followed by some speed (sprints and shuttle run) work for cardio. Log your numbers down in the workout notebook. Training: More Preparation for the UBRR: 3 x 10 Lat Pulldowns, rear 3 x 10 Barbell Dead Lift 3 […]
SOF Selection PT Preparation 5.12.2017 Leg Day our favorite day of the week at the gym. This must mean it is Friday morning. Start off with some Squats – front, dumbbell goblet, and barbell. After the weighted sled push, we’ll finish off with a 4-mile run. Training: Continue to prep for the UBRR. 3 x […]
SOF Selection PT Preparation 5.11.2017 Chest and Triceps day at the gym today to build upper body strength. Then a 5-mile ruck march with 45-pounds minimum. Remember to stay hydrated and mark your progress down in your workout log book. Training: More Preparation for the UBRR: 3 x 12 Bench Press 3 x 10 Dumbbell […]
SOF Selection PT Preparation 5.10.2017 Happy Hump Day, it is back and shoulders day at the gym. Then a 5-miler ruck march. Remember to stay hydrated during the ruck and mark your progress in the workout log book. Training: More Preparation for the UBRR: 3 x 12 Lat Pulldowns, behind the neck (go as heavy […]
SOF Selection PT Preparation 5.9.2017 Tuesday is Leg Day but we’ll begin with pull-ups and towel pullups for those who don’t have access to ropes for climbing. Then we’ll do some shuttle runs and sprints to work on our cardio to break things up a bit this week. Training: Continue to prep for the UBRR […]
SOF Selection PT Preparation 5.8.2017 Some good work for the Upper Body Round Robin (UBRR) with many of the exercises that will be tested. Always go for perfect form when doing the pushups, it will be an area that is always looked at hard during the PT tests in Selection. After the exercises a three-mile […]
I’ve been in a corporate environment for almost 10 years now and not a day goes by where I hit that proverbial wall mid afternoon. All I want to do is put my head down on my desk and take a nap. Sometimes I find myself going for a walk to help re-energize or grabbing […]
SOF Selection PT Preparation 5.5.2017 It’s Friday, which means Leg Day [our favorite] at the gym this morning. Start off with some front, Goblet dumbbell and rear squats. Mix in some lunges and the weighted sled push and capped off with a 4-mile run. Training: Continue to prep for the UBRR. 3 x Front Squat […]
SOF Selection PT Preparation 5.4.2017 Back to the gym for a Chest and triceps workout to include some pushups, sit-ups and kip ups. Then a 5-mile ruck march with 45-pounds minimum. Remember to stay hydrated and mark your progress down in your workout log book. Training: More Preparation for the UBRR: 3 x 12 Bench […]
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