The document outlines a 4-week training program for an operator named Achilles. The week 4 program includes 5 training sessions from Monday to Friday. Each session focuses on different objectives like strength, tactical agility, endurance, and work capacity. The sessions consist of warmups, skills and conditioning circuits, and strength exercises like pushups, pullups, squats and carries. They incorporate equipment like sandbags, weighted vests, and rucksacks. The goal is to steadily improve performance and record results over time.
The document outlines a 4-week training program for an operator named Achilles. The week 4 program includes 5 training sessions from Monday to Friday. Each session focuses on different objectives like strength, tactical agility, endurance, and work capacity. The sessions consist of warmups, skills and conditioning circuits, and strength exercises like pushups, pullups, squats and carries. They incorporate equipment like sandbags, weighted vests, and rucksacks. The goal is to steadily improve performance and record results over time.
The document outlines a 4-week training program for an operator named Achilles. The week 4 program includes 5 training sessions from Monday to Friday. Each session focuses on different objectives like strength, tactical agility, endurance, and work capacity. The sessions consist of warmups, skills and conditioning circuits, and strength exercises like pushups, pullups, squats and carries. They incorporate equipment like sandbags, weighted vests, and rucksacks. The goal is to steadily improve performance and record results over time.
The document outlines a 4-week training program for an operator named Achilles. The week 4 program includes 5 training sessions from Monday to Friday. Each session focuses on different objectives like strength, tactical agility, endurance, and work capacity. The sessions consist of warmups, skills and conditioning circuits, and strength exercises like pushups, pullups, squats and carries. They incorporate equipment like sandbags, weighted vests, and rucksacks. The goal is to steadily improve performance and record results over time.
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Operator Achilles - WEEK 4
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
SESSION 16 SESSION 17 SESSION 18 SESSION 19 SESSION 20 Obj: Strength, Chassis Obj: Tactical Agility, Work Obj: Endurance Obj: Strength, Chassis Obj: Work Capacity, Integrity Capacity Integrity Endurance Warm Up: Warm Up: Warm Up: 4 Rounds Warm Up: Warm Up: 3 Rounds 3 Rounds 5x Walking Lunges 3 Rounds 3 Rounds 8x Walking Lunges 8x Goblet Squats @ 12kg 5x Hand Release Push Ups 8x Walking Lunges 10x Hinge Lift @ 65/95# 5x Hand Release Push Ups 8x Box Jumps @ 20” Run 50m 5x Hand Release Push Ups 5x Box Jumps @ 20” 1x Pull Up 4x Prone to Sprint Instep Stretch 1x Pull Up 5x Hand Release Push Ups Instep Stretch Instep Stretch Instep Stretch Instep Stretch Training: Training: Training: (1) Run 6 Miles for Time Training: Training: (1) Max Hand Release Push (1) 4 Rounds (1) 25 Minute Grind … (1) 6 Rounds for Time Ups in 90 Seconds TAC SEPA - RECORD FINISH TIME & 4x Hand Release Push Ups 8x Hinge Lift @ 95/135# Under/Over/Under Drill COMPARE TO SESSION 3 4x Alligator Push Ups 8x Box Jumps @ 20/24” You can rest in the down 30 Second Rest 4x Clapping Push Ups, then… 8x Weighted Sit Up @ 35/45# position. Just keep working for the full 90 seconds. (2) Repeat (1) wearing 25# 5x Backwards Sandbag Drag (2) Ruck 2 Miles @ 65# Ruck weight vest, IBA or @ 40/60# plus a 10# Rubber Rifle, (2) Max Rep Pull Ups backpack dumbbell or sledge 6x Squat hammer You can rest in the elbows (3) 17 Rounds, Every Minute 3x Squat Jump extended dean hang on the Minute .... 3x Broad Jump “Moderate” = comfortable but position - but your feet not easy cannot touch. No time limit. Rounds 1-5: (2) 20 Minute Grind … Go to failure 3x Sandbag Getup @ 40/60#, 5x 1-Sided Dead Lift @ then 6x Burpees 15/25# RECORD YOUR SCORES & 5x Slasher @ 16/20kg COMPARE TO SESSION 1 Rest Round 6 2x Sandbag Clean & Run @ 60/80# (3) 4 Round Grind… Rounds 7-11: 15/15 Low Back Lunge Leg Blaster 3x Sandbag Getup @ 40/60#, 40% Max Rep Hand Release then 6x Burpees Grind = Work Steadily, not Push Ups Frantically. 40% Max Rep Pull Ups Rest Round 12 (3) Foam Roll Legs, Low Back (4) 2 Round Grind… Rounds 13-17: Mini Leg Blaster 3x Sandbag Getup @ 40/60#, 30% Max Rep Hand Release then 6x Burpees Push Ups 30% Max Rep Pull Ups (4) 2 Rounds Hip Flexor Stretch Use SESSION 16 Max Rep Pigeon Stretch Results to Calculate your 5x Shoulder Dislocate Reps for Part (3) & (4)
Grind = Work Steadily, not
Frantically.
(5) 20 Minute Grind …
5x 1-Sided Dead Lift @ 15/25# 5x Slasher @ 16/20kg 2x Sandbag Clean & Run @ 60/80# 15/15 Low Back Lunge
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