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Operator Achilles V2 Week 7

This document outlines a 7-day training program with daily workouts focused on strength, work capacity, and endurance. Monday's session involves max pushups and pullups to failure with recording of scores. Tuesday has 17 rounds of sandbag getups and burpees with rest breaks. Wednesday is a 6-mile run to record time. Thursday and Friday are rest days.

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John Rohrer
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Download as PDF, TXT or read online on Scribd
148 views

Operator Achilles V2 Week 7

This document outlines a 7-day training program with daily workouts focused on strength, work capacity, and endurance. Monday's session involves max pushups and pullups to failure with recording of scores. Tuesday has 17 rounds of sandbag getups and burpees with rest breaks. Wednesday is a 6-mile run to record time. Thursday and Friday are rest days.

Uploaded by

John Rohrer
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Operator Achilles - WEEK 7

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY


SESSION 31 SESSION 32 SESSION 33 SESSION 34 SESSION 35
Obj: Strength, Unload Obj: Work Capacity, Unload Obj: Endurance
TOTAL REST TOTAL REST
Warm Up: Warm Up: Warm Up:
3 Rounds 3 Rounds 4 Rounds
8x Walking Lunges 8x Goblet Squats @ 12kg 5x Walking Lunges
5x Hand Release Push Ups 8x Box Jumps @ 20” 5x Hand Release Push Ups
1x Pull Up 4x Prone to Sprint Run 50m
Instep Stretch Instep Stretch Instep Stretch

Training: Training: Training:


(1) Max Hand Release Push (1) 17 Rounds, Every Minute (1) Run 6 Miles for Time
Ups in 90 Seconds on the Minute ....
RECORD FINISH TIME &
You can rest in the down Rounds 1-5: COMPARE TO SESSION 3
position. Just keep working 3x Sandbag Getup @ 40/60#, & 18
for the full 90 seconds. then 6x Burpees

(2) Max Rep Pull Ups Rest Round 6

You can rest in the elbows Rounds 7-11:


extended dean hang 3x Sandbag Getup @ 40/60#,
position - but your feet then 6x Burpees
cannot touch. No time limit.
Go to failure Rest Round 12

RECORD YOUR SCORES & Rounds 13-17:


COMPARE TO SESSION 1 3x Sandbag Getup @ 40/60#,
&16 then 6x Burpees

(3) 4 Round Grind… (4) 2 Rounds


Leg Blaster Hip Flexor Stretch
30/5/30 Sean Special Pigeon Stretch
5x Shoulder Dislocate
(4) Foam Roll Legs, Low Back
Comments:
Note the increase to 4x
Sandbag Getups for part
(3)

Operator Achilles - WEEK 6 -->

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