1/8/2018 MTN Tactical Fitness

TLU Strength - Week 5

MONDAY  TUESDAY WEDNESDAY THURSDAY FRIDAY

SESSION 21 SESSION 22 SESSION 23 SESSION 24 SESSION 25
Obj: Strength Obj: Work Capacity, Chassis Obj: Strength Obj: Endurance, Chassis Obj: Strength
Integrity Integrity
Warm Up: Warm Up: Warm Up:
3 Rounds Warm up: 3 Rounds Training:  3 Rounds
5x Power Clean + Push Press 4 Rounds 8x Back Squat @ 65/95# (1) Run 4 Miles at an Easy 8x Bench Press Squat @
@ 45/65# 3x Scotty Bobs @ 15/25# 4x Scotty Bob @ 15/25# Pace  45/95#
5x Walking Lunge 10x Squats Instep Stretch 8x Box Jumps @ 20”
10x Hand Release Push Ups 15x Step Ups @ 20” 5x Shoulder Dislocate Easy = you can speak in full 4x Walking Lunge
Instep Stretch Instep Stretch sentences Instep Stretch
5x Shoulder Dislocate Training: 5x Shoulder Dislocate
Training: (1) Work up to 1RM Back Squat (2) 15 Minute Grind
Training: (1) 10 Minute AMRAP 15/15 Standing Founder Training:
(1) Work up to 1RM Power 3x Renegade Man Maker @ RECORD 1RM & Compare to 10x Hinge Lift @ 55/75# (1) Work up to 1RM Bench
Clean + Push Press 15/25# Session 3 & 13 15/15 Kneeling Founder Press
20x Step Ups @ 20” 10x Swings @ 16/20kg
RECORD 1RM & Compare to (2) 6 Rounds RECORD 1RM & Compare to
Session 1 & 11 RECORD ROUNDS & 2x Back Squat @ 85% 1RM (3) Foam Roll Legs, Low Back Session 5 & 15
Compare to Session 7 Hip Flexor Stretch
(2) 5 Rounds (2) 6 Rounds
2x Power Clean + Push Press (1) 20 Minute Grind (3) 6 Rounds 2x Bench Press @ 85% 1RM
@ 85% 1RM 5x 1-Sided Hinge Lift @ 15/25# 5x Weighted Pull Up - Increase Pigeon Stretch
Foam Roll Low Back 5x Slasher @ 16/20kg load rapidly each round until
5x Sandbag Getup @ 40/60# - 5x is Hard, but Doable, then (3) 6 Rounds
(3) 6 Rounds Alternate shoulders each immediately 3x Clean Grip Snatch -
5x Walking Lunge - Increase round 3x Ball Slam @ 20# Increase load rapidly each
load rapidly each round until Lat + Pec Stretch round until 3x is Hard, but
5x is Hard, but Doable, then (2) Foam Roll Legs, Low Back Doable, then immediately
immediately (4) 6 Rounds 2x Seated Box Jump @ 20/24”
4x Jingle Jangles 4x Thruster - Increase load Hip Flexor Stretch
Hip Flexor Stretch rapidly each round until 4x
his hard, but doable, then (4) 6 Rounds
(4) 6 Rounds immediately … 8x Front Squat - Increase load
2/3x Weighted Tarzan Pull Up - 2x Burpee - Be Explosive!  rapidly each round until 8x
Increase load rapidly each Foam Roll Low Back his hard, but doable
round until 2/3x his hard, but Rope Climb or 3x Tarzan Pull
doable Ups 
8x Kettlebell Floor Press - Foam Roll Low Back
Increase load rapidly each
round until 8x his hard, but
doable
Lat +Pec Stretch

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