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Operator Achilles V2 Week 3

The document outlines an operator's training plan for week 3, consisting of 5 sessions from Monday to Friday. Each session focuses on different objectives like strength, agility, endurance and includes warm-up exercises followed by various training circuits involving bodyweight exercises, weighted lifts, and conditioning drills done for set times or rounds. Rest periods are prescribed between efforts to allow for recovery. Stretches and foam rolling are also included at the end of sessions.

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John Rohrer
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© © All Rights Reserved
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Download as PDF, TXT or read online on Scribd
254 views

Operator Achilles V2 Week 3

The document outlines an operator's training plan for week 3, consisting of 5 sessions from Monday to Friday. Each session focuses on different objectives like strength, agility, endurance and includes warm-up exercises followed by various training circuits involving bodyweight exercises, weighted lifts, and conditioning drills done for set times or rounds. Rest periods are prescribed between efforts to allow for recovery. Stretches and foam rolling are also included at the end of sessions.

Uploaded by

John Rohrer
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Plans & Subscriptions Courses / Manage Subscriptions Account Center Logout MTI Home

< Back to Plan VIEW EXERCISES

Operator Achilles - WEEK 3

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY


SESSION 11 SESSION 12 SESSION 13 SESSION 14 SESSION 15
Obj: Strength, Chassis Obj: Tactical Agility, Work Obj: Endurance Obj: Work Capacity,
Integrity Capacity Warm Up: Endurance
Warm Up: 3 Rounds
Warm Up: Warm Up: 4 Rounds 8x Walking Lunges Warm Up:
3 Rounds 3 Rounds 5x Walking Lunges 5x Hand Release Push Ups 3 Rounds
8x Walking Lunges 8x Goblet Squats @ 12kg 5x Hand Release Push Ups 1x Pull Up 10x Hinge Lift @ 65/95#
5x Hand Release Push Ups 8x Box Jumps @ 20” Run 50m Instep Stretch 5x Box Jumps @ 20”
1x Pull Up 4x Prone to Sprint Instep Stretch 5x Hand Release Push Ups
Instep Stretch Instep Stretch Training: Instep Stretch
Training: (1) 25 Minute Grind …
Training: Training: (1) 2 Rounds 3x Push Ups Training:
(1) 3 Round Grind… (1) 4 Rounds Run 2 Miles at your “2 Mile 3x Hand Release Push Ups (1) 6 Rounds for Time
Leg Blaster TAC SEPA - Tactical Pro Interval Pace” using your 3x Clapping Push Ups, then… 8x Hinge Lift @ 95/135#
50% Max Rep Hand Release Agility + Stacked Box Drill SESSION 3 6-Mile Run 8x Box Jumps @ 20/24”
Push Ups 30 Second Rest Time and the MTI Run 1/2x Pull Ups 8x Weighted Sit Up @ 35/45#
50% Max Rep Pull Ups Interval Calculator 1/2x Mixed Grip Pull Ups
(2) Repeat (1) wearing 25# Rest 6 Minutes Between 1/2x Chin Ups, then … (2) Ruck 2 Miles @ 65# Ruck
(2) 4 Round Grind… weight vest, IBA or Efforts plus a 10# Rubber Rifle,
Mini Leg Blaster backpack 3x In-Place Lunges dumbbell or sledge
40% Max Rep Hand Release 3x Walking Lunges hammer
Push Ups (3) 17 Rounds, Every Minute 3x Jumping Lunges
40% Max Rep Pull Ups on the Minute .... “Moderate” = comfortable but
(2) 20 Minute Grind … not easy
Use SESSION 1 Max Rep Rounds 1-5: 5x 1-Sided Dead Lift @
Results to Calculate your 6x Power Clean @ 65/105#, 15/25#
Reps for Part (1) & (2) then 7x Burpees 5x Slasher @ 16/20kg
2x Sandbag Clean & Run @
Grind = Work Steadily, not Rest Round 6 60/80#
Frantically. 15/15 Low Back Lunge
Rounds 7-11:
(3) 20 Minute Grind … 6x Power Clean @ 65/105#, Grind = Work Steadily, not
5x 1-Sided Dead Lift @ then 7x Burpees Frantically.
15/25#
5x Slasher @ 16/20kg Rest Round 12 (3) Foam Roll Legs, Low Back
2x Sandbag Clean & Run @
60/80# Rounds 13-17:
15/15 Low Back Lunge 6x Power Clean @ 65/105#,
then 7x Burpees
Grind = Work Steadily, not
Frantically. (4) 2 Rounds
Hip Flexor Stretch
(3) Foam Roll Legs, Low Back Pigeon Stretch
5x Shoulder Dislocate

Comments:
Note the increase to 7x
Burpees for Part (3)

<-- Operator Achilles - WEEK 4 Operator Achilles - WEEK 2 -->

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