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SOF Selection PT Preparation 5.13.2017

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 x 10 Wide Grip Pullups

3 x 10 Towel Pullups

3 x 10 Dumbbell Side Raises

3 x 10 Seated Bent-Over Delt Raise

3 x 10 Dumbbell Shoulder Press

3 x 10 Arnold Dumbbell Press

4 x 25-meter Shuttle Run

10 x 50-meter sprints

Stretch well after completion

Courtesy of Special Operations.com and written by STEVE BALESTRIERI

SOF Selection PT Preparation 5.12.2017

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 Front Squat 20-15-12 reps (lighter weight)

3 x Goblet Dumbbell Squats 20-15-12 reps (lighter weight)

3 x 10 Barbell Squats

3 x 10 Dumbbell Lunges

3 x 10 Romanian Lunges

3 x Weighted sled push

4-mile run

Stretch well after completion

Courtesy of Special Operations.com and written by STEVE BALESTRIERI

SOF Selection PT Preparation 5.11.2017

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 Flies

3 x 10 Dumbbell Incline press

3 x 20 Pushups (alternate sets with wide, narrow and shoulder width)

3 x 10 Kip Ups

3 x 20 Sit ups

3 x 20 Cable Push Downs (rope)

3 x 20 Dips or until muscle failure

5-mile rucksack march (45-pound minimum) over varied terrain, note your time

Stretch well after completion

Courtesy of Special Operations.com and written by STEVE BALESTRIERI

SOF Selection PT Preparation 5.10.2017

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 as possible)

3 x 12 Lat Pulldowns, front

3 x 10 Deadlift

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 Rucksack march (45lb minimum)

Stretch well after completion

Courtesy of Special Operations.com and written by STEVE BALESTRIERI

SOF Selection PT Preparation 5.9.2017

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

3 x Pullups 10 reps

3 x Towel pullups 10 reps

3 x Front Squat 20-15-12 reps (lighter weight)

3 x Goblet Squats 20-15-12 reps (lighter weight)

4 x Sled push heavier weight

3 x 10 reps Dumbbell lunges

3 x 20 Side planks

4 x 25 Meter Shuttle

5 x 50 Meter Sprints

Stretch well after completion

Courtesy of Special Operations.com and written by STEVE BALESTRIERI

SOF Selection PT Preparation 5.8.2017

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 run as fast as you can. Mark the time in your workout logbook

Training:

More preparation for the UBRR

2 x 1-minute Pushups

2 x 1-minute Sit-ups

2 x 1-minute, Crunches

2 x 1-minute, V-ups

2 x Dips as many as possible to muscle failure

2 x Pullups as many as possible or to muscle failure

3-mile run

Stretch well after completion

Courtesy of Special Operations.com and written by STEVE BALESTRIERI