1/8/2018 MTN Tactical Fitness

TLU Strength - Week 4

MONDAY  TUESDAY WEDNESDAY THURSDAY FRIDAY

SESSION 16 SESSION 17 SESSION 18 SESSION 19 SESSION 20
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
8x Hang Squat Clean @ 45/65# 3 Rounds 8x Hinge Lift @ 65/95# (1) Run 3.5 Miles at an Easy 5x Military Press @ 45/75#
5x Walking Lunge 10x Squats 4x Scotty Bob @ 15/25# Pace  8x Box Jumps @ 20”
10x Hand Release Push Ups 10x Push Ups 8x Squats 4x Walking Lunge
Instep Stretch 10x Sit Ups Instep Stretch Easy = you can speak in full Instep Stretch
5x Shoulder Dislocate 4x 40-Foot Shuttles 5x Shoulder Dislocate sentences 5x Shoulder Dislocate
Instep Stretch
Training: Training: (2) 12 Minute Grind Training:
(1) Work up to 1RM Hang Squat Training: (1) Work up to 1RM Hinge Lift 15/15 Standing Founder (1) Work up to 1RM Military
Clean (1) 20 Rounds 10x Good Morning @ 45/65# Press
Suicide Sprint every 30 RECORD 1RM & Compare to 15/15 Low Back Lunge
RECORD 1RM & Compare to Seconds Session 8 10x Ab Wheel or Barbell Roll RECORD 1RM & Compare to
Session 6 Out Session 10
(1) 17 Minute Grind (2) 6 Rounds
(2) 5 Rounds 5x Kneeling Plate Half Moon @ 2x Hinge Lift @ 85% 1RM (3) Foam Roll Legs, Low Back (2) 6 Rounds
2x Hang Squat Clean @ 85% 25/35# Hip Flexor Stretch 2x Military Press @ 85% 1RM
1RM 5x Standing Russian Twist @ Pigeon Stretch
Hip Flexor Stretch 15# (3) 6 Rounds
5x Sandbag Toss & Chase @ 5x Bench Press - Increase load (3) 6 Rounds
(3) 6 Rounds 40/60# rapidly each round until 5x is 3x Hang Power Clean -
5x Shoulder Hold Lunge - Hard, but Doable, then Increase load rapidly each
Increase load rapidly each (2) Foam Roll Legs, Low Back immediately round until 3x is Hard, but
round until 5x is Hard, but 3x Clapping Push Ups Doable, then immediately
Doable, then immediately Lat + Pec Stretch 2x Broad Jump
2x Jumping Lunge - Be Hip Flexor Stretch
Explosive! (4) 6 Rounds
Lat + Pec Stretch 4x Power Clean + Push Press - (4) 6 Rounds
Increase load rapidly each 8x Box Squat - Increase load
(4) 6 Rounds round until 4x his hard, but rapidly each round until 8x
8x Kneeling Curl to Press - doable, then immediately … his hard, but doable
Increase load rapidly each Rope Climb or 3x Tarzan Pull 8x Renegade Row - Increase
round until 8x his hard, but Ups  load rapidly each round until
doable Foam Roll Low Back 8x his hard, but doable
5/10x Chin Up Foam Roll Low Back
Pigeon Stretch

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