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  • Operator Achilles V2 Week 2

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    John Rohrer
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    This document outlines a 2-week training program for an operator named Achilles. The first week focuses on strength, chassis integrity, tactical agility, work capacity, and endurance. It includes exercises like walking lunges, push ups, pull ups, box jumps, burpees, and runs. Sessions gradually increase in difficulty by adding weight vests, increasing reps and rounds, and incorporating exercises like kettlebell lifts, sandbag work, and loaded carries. The second week follows a similar format but at a higher level of difficulty. Rest periods are prescribed between efforts to allow for recovery.

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    This document outlines a 2-week training program for an operator named Achilles. The first week focuses on strength, chassis integrity, tactical agility, work capacity, and endurance. It includes exercises like walking lunges, push ups, pull ups, box jumps, burpees, and runs. Sessions gradually increase in difficulty by adding weight vests, increasing reps and rounds, and incorporating exercises like kettlebell lifts, sandbag work, and loaded carries. The second week follows a similar format but at a higher level of difficulty. Rest periods are prescribed between efforts to allow for recovery.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    252 views1 page

    Operator Achilles V2 Week 2

    Uploaded by

    John Rohrer
    This document outlines a 2-week training program for an operator named Achilles. The first week focuses on strength, chassis integrity, tactical agility, work capacity, and endurance. It includes exercises like walking lunges, push ups, pull ups, box jumps, burpees, and runs. Sessions gradually increase in difficulty by adding weight vests, increasing reps and rounds, and incorporating exercises like kettlebell lifts, sandbag work, and loaded carries. The second week follows a similar format but at a higher level of difficulty. Rest periods are prescribed between efforts to allow for recovery.

    Copyright:

    © All Rights Reserved
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    Plans & Subscriptions Courses / Manage Subscriptions Account Center Logout MTI Home

    < Back to Plan VIEW EXERCISES

    Operator Achilles - WEEK 2

    MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY


    SESSION 6 SESSION 7 SESSION 8 SESSION 9 SESSION 10
    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 4 Rounds
    8x Walking Lunges 8x Goblet Squats @ 12kg 5x Hand Release Push Ups 8x Walking Lunges 5x Burpees
    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 2x Prone to Sprint
    Instep Stretch Instep Stretch Instep Stretch Instep Stretch
    Training:
    Training: Training: (1) 2 Rounds Training: Training:
    (1) 4 Rounds Run 2 Miles at your “2 Mile (1) 20 Minute Grind … (1) 15 Minutes …
    1. 2 Round Grind… TAC SEPA - Tactical Pro Interval Pace” using your 3x Push Ups TAC SEPA - Tactical Burpee
    Agility + Stacked Box Drill SESSION 3 6-Mile Run 3x Hand Release Push Ups Box Jump Drill
    Leg Blaster
    30 Second Rest Time and the MTI Run 3x Clapping Push Ups, then… Walk Back to Start
    40% Max Rep Hand Release
    Interval Calculator
    Push Ups
    (2) Repeat (1) wearing 25# Rest 6 Minutes Between 1/2x Pull Ups (2) Ruck 2 Miles @ 65# Ruck
    40% Max Rep Pull Ups
    weight vest, IBA or Efforts 1/2x Mixed Grip Pull Ups plus a 10# Rubber Rifle,
    backpack 1/2x Chin Ups, then … dumbbell or sledge
    (3) 6 Round Grind…
    hammer
    Mini Leg Blaster
    (3) 17 Rounds, Every Minute 3x In-Place Lunges
    30% Max Rep Hand Release
    on the Minute .... 3x Walking Lunges “Moderate” = comfortable but
    Push Ups
    3x Jumping Lunges not easy
    30% Max Rep Pull Ups
    Rounds 1-5:
    6x Power Clean @ 65/105#, (2) 20 Minute Grind …
    Use SESSION 1 Max Rep
    then 6x Burpees 5x Kneeling Plate Half Moon
    Results to Calculate your
    @ 35/45#
    Reps for Part (1) & (2)
    Rest Round 6 5x Keg Lift @ 40/60#
    Sandbag
    Grind = Work Steadily, not
    Rounds 7-11: 4x Sandbag Getup and Run
    Frantically.
    6x Power Clean @ 65/105#, @ 60/80#
    then 6x Burpees 10x Hinge @ 65/95#
    (4) 20 Minute Grind …
    5x Kneeling Plate Half Moon
    Rest Round 12 Grind = Work Steadily, not
    @ 35/45#
    Frantically
    5x Keg Lift @ 40/60#
    Rounds 13-17:
    Sandbag
    6x Power Clean @ 65/105#, (4) Foam Roll Legs, Low Back
    4x Sandbag Getup and Run
    then 6x Burpees
    @ 60/80#
    10x Hinge @ 65/95#
    (4) 2 Rounds
    Hip Flexor Stretch
    Grind = Work Steadily, not
    Pigeon Stretch
    Frantically
    5x Shoulder Dislocate

    (4) Foam Roll Legs, Low Back


    Comments:
    Note the increase to 6x Power
    Cleans and 6x burpees for
    Part (3)

    <-- Operator Achilles - WEEK 3 Operator Achilles - WEEK 1 -->

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