Whiskey

1/4/2017

MTN Tactical Fitness

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LE Patrol/Detective Whiskey - Overview Back to Plan

This 6-week, 4-5 day/week, 24-30x Session Training Cycle combines gym-based strength for lower and total body, strength and hypertrophy for upper body, multi-modal and sprinting-focused work capacity, chassis integrity and Tactical Tactical Speed, Explosive Power and Agility in the same cycle. Here is the weekly schedule: Monday: Monday: Gym based strength (Total Body), Upper Body strength or hypertrophy and Chassis Integrity Tuesday: Tuesday: T Tactical actical Speed, Explosive Power or Agility Ag ility work, 5-15 minute multi-modal and/or sprinting focused work capacity Wednesday: Wednesday: Gym-based strength (Lower Body),Upper Body strength or hypertrophy and Chassis Integrity (low back focus) focus) Tactical actical Speed, Explosive Power or Agility work, 5-15 minute multi-modal and/or Thursday: Thursday: T sprinting focused work capacity Friday: Friday: Athlete’s Choice – Total Rest or 2-4 mile easy recovery run Saturday& Sunday: Total Rest Notes: Notes: – Monday-Thursday Training Sessions are designed to last 45-50 minutes. Work briskly through these efforts. – Tuesday & Thursday TAC TAC SEPA SEPA work rotates through speed, explosive power and agility. You’ll You’ll train one of these attributes each day. http://fitness.mtntactical.com/session.php?id=6418&page=1

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– Monday’s Chassis Integrity circuit combines a total body, body, anti-rotation and rotation core exercise. Wednesday’s Chassis Integrity work focuses on the low back/extension. – Monday and Wednesday’s Upper Body work alternates between strength (3-5 reps/set) and hypertrophy (10-15 reps/set). – Work Capacity efforts on Tuesday Tuesday and Thursday. Two Two formats are deployed, 5 + 10 and 15. 5+10 = 5 minute effort, short rest, then 10 minute effort. 15 = one 15-minute effort. Every other day one work capacity effort will focus on loaded sprinting of some type … i.e. sprints in a 25# weight vest or IBA. – Friday is athlete’s choice. If you’re feeling good and have the time, take and easy 2-4 mile recovery run. If not, total rest is fine. – Rob Shaul

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http://fitness.mtntactical.com/session.php?id=6418&page=1

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LE Patrol/Detective Whiskey - Week 1 Back to Plan

SESSION 1 Obj: Strength, Chassis Integrity Warm Up: 3 Rounds 5x Hang Squat Clean @ 45/65# 3x Scotty Bobs @ 15/25# Instep Stretch 3x Shoulder Dislocates Training: (1) 8 Rounds 2x Hang Squat Clean - increase load each round until 2x is hard, but doable Lat + Pec Stretch 3x Bench Press - increase load each round until 3x is hard, but doable Hip Flexor Stretch (2) 20 Minute Grind 6x Sandbag Getup @ 40/60# 6x Kneeling Plate Halfmoon @ 25/35# 6x Slashers @ 16/24kg ********************* SESSION 2 Obj: TAC SEPA, Work Capacity http://fitness.mtntactical.com/session.php?id=6417&page=1

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Warm up: 3 Rounds 10x Goblet Squats @ 8/12kg 10x Weighted Situps @ 25# 4x 40-foot shuttle Instep Stretch Training: (1) 4 Rounds 5 Yard Sprint Walk back to start 10 Yard Sprint Walk back to start 15 Yard Sprint Walk back to start (2) Repeat (1) in 25# Vest/IBA (3) 4 Rounds Down/Back/Down Sprint from Prone ****Rest 30-45 Seconds (4) Repeat (3) in Vest/IBA (5) 5 Rounds, Every 60 Seconds 6x Box Jumps @ 20” 6x Burpees ****Rest 1-2 Minutes (6) 5 Rounds for Time 10x Swings @ 16/20kg 5x Renegade Man Makers @ 15/25# 10x Sit Ups ********************* SESSION 3 Obj: Strength, Chassis Integrity http://fitness.mtntactical.com/session.php?id=6417&page=1

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Warm Up: 3 Rounds 8x Back Squat @ 65/95# 2/3x Pull Ups Hip Flexor Stretch Foam Roll Upper Back Training: (1) 8 Rounds 3x Back Squat - increase load each round until 3x is hard, but doable 5x Dislocates 3x Weighted Pull Up - increase load each round until 3x is hard, but doable Pigeon Stretch (2) 4 Rounds 20/20 Standing Founder 20/20 Low Back Lunge 20/20 Kneeling Founder 10x Face Down Back Ext. ********************* SESSION 4 Obj: TAC SEPA, Work Capacity Warm up: 3 Rounds 10x Goblet Squats @ 8/12kg 10x Push Ups 10x Box Jumps @ 20” Instep Stretch 5x Dislocates Training: (1) 5 Rounds 3x Explosive Squat Jump @ 45/65# Barbell then … 3x Explosive Squat Jump Unloaded Lat + Pec Stretch http://fitness.mtntactical.com/session.php?id=6417&page=1

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(2) 5 Rounds 3x Explosive Bench Press @ 45/95# then immediately 3x Clapping Push Up Hip Flexor Stretch (3) 15 Minutes wearing 25# weight vest or IBA 3x Power Clean @ 55/95# 15m Sprint Walk back to Start ******************** SESSION 5 Obj: Recovery or Total Rest Training: (1) Run 2-4 miles, easy, recovery pace Or Total Rest ********************

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1/4/2017



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SESSION 6 Obj: Strength, Chassis Integrity Warm Up: 3 Rounds 5x Thruster @ 45/65# 2/3x Pull Ups Pigeon Stretch 3x Floor Slide Training: (1) 8 Rounds 2x Thruster - increase load each round until 2x is hard, but doable 3x Dislocates Rope Climb or 4/8x Chin ups Instep Stretch (2) 20 Minute Grind 5x Barbell Burpees @ 55/75# 3x Keg Lift @ 40/60# Sandbag 6x 1-Sided Dead Lift @ 20/30# ********************


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SESSION 7 Obj: TAC SEPA, Work Capacity Warm Up: 3 Rounds 5x Burpees Down/Back/Down Shuttle 10x Sit Ups Instep Stretch Training: (1) 4 Rounds Pro Agility Drill ****Rest 30-45 Seconds (2) Repeat (1) wearing 25# Weight Vest or IBA (3) 4 Rounds 1/2 Box Drill ****Rest 30 Seconds (4) Repeat (3) wearing 25# Weight Vest or IBA (5) 5 Rounds, Every 60 Seconds 6x Box Jumps @ 20” 6x Burpees ****Rest 1-2 Minutes (6) 5 Rounds for Time 10x Swings @ 16/20kg 5x Renegade Man Makers @ 15/25# 10x Sit Ups ******************** SESSION 8 Obj: Strength, Chassis Integrity


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Warm Up: 3 Rounds 8x Hinge Lift @ 65/95# 8x Dumbbell Military Press @ 15/25# 3/3/3 Toe Touch Complex Lat + Pec Stretch Training: (1) 8 Rounds 3x Hinge Lift - increase load each round until 3x is hard, but doable 3x Floor Slide 10x Kettlebell Floor Press - increase load each round until 10x is hard, but doable Pigeon Stretch (2) 4 Rounds 10x Ab Wheel 15/15 Standing Founder 10x Good Morning @ 45# 15/15 Kneeling Founder ******************** SESSION 9 Obj: TAC SEPA, Work Capacity Warm up: 3 Rounds 10x Goblet Squats @ 8/12kg 10x Weighted Situps @ 25# 4x 40-foot shuttle Instep Stretch Training: (1) 4 Rounds 5 Yard Sprint Walk back to start 10 Yard Sprint Walk back to start 15 Yard Sprint http://fitness.mtntactical.com/session.php?id=6416&page=1

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Walk back to start (2) Repeat (1) in 25# Vest/IBA (3) 4 Rounds Down/Back/Down Sprint from Prone ****Rest 30-45 Seconds (4) Repeat (3) in Vest/IBA (5) 15 Minutes wearing 25# weight vest or IBA 3x Power Clean @ 55/95# 15m Sprint Walk back to Start ******************** SESSION 10 Obj: Recovery or Total Rest Training: (1) Run 2-4 miles, easy, recovery pace Or Total Rest Obj: TAC SEPA Warm up: 3 Rounds 10x Goblet Squats @ 8/12kg 10x Weighted Situps @ 25# 4x 40-foot shuttle Instep Stretch Training: (1) 5 Rounds Pro Agility Drill ****Rest 30 Seconds (2) Repeat (1) in 25# Vest/ IBA


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(3) 4 Rounds Each @ 20” Box Box Jump Lap Facing Fwd Box Jump Lap Facing Right Box Jump Lap Facing Left ****Rest 30 Seconds

(4) Repeat Part (4) wearing 25# Weight Vest or IBA (5) 5 Rounds Half Box Sprint Walk Back to Start ********************

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1/4/2017



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SESSION 11 Obj: Strength, Chassis Integrity Warm Up: 3 Rounds Barbell Complex @ 45/65# Instep Stretch Lat + Pec Stretch Training: (1) 8 Rounds 2x Power Clean - increase load each round until 2x is hard, but doable 3x Dislocates 3x Arnold Press (Standing) -increase load each round until 3x is hard, but doable 3/3/3 Toe Touch Complex (2) 20 Minute Grind 5x Sandbag Toss + Chase @ 40/60# Sandbag 5x Standing Russian Twist @ 15/25# 5x Virtual Shovel @ 15/25# ******************** SESSION 12 Obj: TAC SEPA, Work Capacity http://fitness.mtntactical.com/session.php?id=6415&page=1

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Warm up: 3 Rounds 10x Goblet Squats @ 8/12kg 10x Push Ups 10x Box Jumps @ 20” Instep Stretch 5x Dislocates Training: (1) 5 Rounds 3x Explosive Squat Jump @ 45/65# Barbell then … 3x Explosive Squat Jump Unloaded Lat + Pec Stretch (2) 5 Rounds 3x Explosive Bench Press @ 45/95# then immediately 3x Clapping Push Up Hip Flexor Stretch (3) 15 Minutes wearing 25# weight vest or IBA 3x Power Clean @ 55/95# 15m Sprint Walk back to Start ******************** SESSION 13 Obj: Strength, Chassis Integrity Warm Up: 3 Rounds 8x Walking Lunge 3/6x Chin Ups Hip Flexor Stretch Lat + Pec Stretch http://fitness.mtntactical.com/session.php?id=6415&page=1

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Training: (1) 8 Rounds 3x Walking Lunge - increase load each round until 3x is hard, but doable 3x Dislocate Rope Climb or 3x Tarzan Pull Ups Instep Stretch (2) 4 Rounds 10x GHD Situps or Face Down Back Extension 15/15 Low Back Lunge 3x Sandbag Clean @ 60/80# 6x Standing Slasher to Halo 12/16kg ******************** SESSION 14 Obj: TAC SEPA, Work Capacity Warm Up: 3 Rounds 5x Burpees Down/Back/Down Shuttle 10x Sit Ups Instep Stretch Training: (1) 4 Rounds Pro Agility Drill ****Rest 30-45 Seconds (2) Repeat (1) wearing 25# Weight Vest or IBA (3) 4 Rounds 1/2 Box Drill ****Rest 30 Seconds (4) Repeat (3) wearing 25# Weight Vest or IBA (5) 5 Rounds, Every 60 Seconds http://fitness.mtntactical.com/session.php?id=6415&page=1

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6x Box Jumps @ 20” 6x Burpees ****Rest 1-2 Minutes (6) 5 Rounds for Time 10x Swings @ 16/20kg 5x Renegade Man Makers @ 15/25# 10x Sit Ups ******************** SESSION 15 Obj: Recovery or Total Rest Training: (1) Run 2-4 miles, easy, recovery pace Or Total Rest ********************

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1/4/2017



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SESSION 16 Obj: Strength, Chassis Integrity Warm Up: 3 Rounds 5x Thruster @ 45/65# 2/3x Pull Ups Pigeon Stretch 3x Floor Slide Training: (1) 8 Rounds 2x Thruster - increase load each round until 2x is hard, but doable 3x Dislocates Rope Climb or 4/8x Chin ups Instep Stretch (2) 20 Minute Grind 5x Barbell Burpees @ 55/75# 3x Keg Lift @ 40/60# Sandbag 6x 1-Sided Dead Lift @ 20/30# ********************


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SESSION 17 Obj: TAC SEPA, Work Capacity Warm up: 3 Rounds 10x Goblet Squats @ 8/12kg 10x Weighted Situps @ 25# 4x 40-foot shuttle Instep Stretch Training: (1) 4 Rounds 25 Yard Sprint from Prone Walk back to start (2) Repeat (1) in 25# Vest/ IBA (3) 4 Rounds Down/Back Sprint from Prone ****Rest 30-45 Seconds (4) Repeat (3) in Vest/IBA (5) 15 Minutes AMRAP 3x Mr. Spectacular @ 12/16kg 20x Step Ups @ 20” 3x Ankles to Bar ******************** SESSION 18 Obj: Strength, Chassis Integrity Warm Up: 3 Rounds 8x Back Squat @ 65/95# 8x Push Ups Hip Flexor Stretch Foam Roll Upper Back


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Training: (1) 8 Rounds 3x Back Squat - increase load each round until 3x is hard, but doable 5x Dislocates 10x Dumbbell Fly - increase load each round until 10x is hard, but doable Pigeon Stretch (2) 4 Rounds 20/20 Standing Founder 20/20 Low Back Lunge 20/20 Kneeling Founder 10x Face Down Back Ext. ******************** SESSION 19 Obj: TAC SEPA, Work Capacity Warm up: 3 Rounds 8x Hinge @ 65/95# 8x Dumbbell Push Press @ 15/25# 8x Box Jump @ 20” 3/3/3 Toe Touch Complex 5x Dislocates Training: (1) 5 Rounds 3x Hinge Lift @ 115/165# then … 3x Broad Jump Lat + Pec Stretch (2) 5 Rounds 3x Push Press @ 65/105# then immediately


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3x Burpees Hip Flexor Stretch (3) 15-10-5 for Time Power Clean + Push Press @ 65/95# Hippity Hops (each jump = 1x rep) ****Rest 1-2 Minutes (4) 20 Rounds every 30 Seconds wearing 25# Weight Vest/IBA 25m Sprint ******************** SESSION 20 Obj: Recovery or Total Rest Training: (1) Run 2-4 miles, easy, recovery pace Or Total Rest ********************

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1/4/2017



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SESSION 21 Obj: Strength, Chassis Integrity Warm Up: 3 Rounds 5x Hang Squat Clean @ 45/65# 3x Scotty Bobs @ 15/25# Instep Stretch 3x Shoulder Dislocates Training: (1) 8 Rounds 2x Hang Squat Clean - increase load each round until 2x is hard, but doable Lat + Pec Stretch 3x Bench Press - increase load each round until 3x is hard, but doable Hip Flexor Stretch (2) 20 Minute Grind 6x Sandbag Getup @ 40/60# 6x Kneeling Plate Halfmoon @ 25/35# 6x Slashers @ 16/24kg ********************


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SESSION 22 Obj: TAC SEPA, Work Capacity Warm Up: 3 Rounds 5x Burpees Down/Back/Down Shuttle 10x Sit Ups Instep Stretch Training: (1) 4 Rounds Tactical Pro Agility Drill ****Rest 30-45 Seconds (2) Repeat (1) wearing 25# Weight Vest or IBA (3) 4 Rounds 1/2 Box Plus Drill ****Rest 30 Seconds (4) Repeat (3) wearing 25# Weight Vest or IBA (3) 15-10-5 for Time Power Clean + Push Press @ 65/95# Hippity Hops (each jump = 1x rep) ****Rest 1-2 Minutes (4) 20 Rounds every 30 Seconds wearing 25# Weight Vest/IBA 25m Sprint ******************** SESSION 23 Obj: Strength, Chassis Integrity Warm Up: 3 Rounds http://fitness.mtntactical.com/session.php?id=6413&page=1

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8x Hinge Lift @ 65/95# 8x Dumbbell Military Press @ 15/25# 3/3/3 Toe Touch Complex Lat + Pec Stretch Training: (1) 8 Rounds 3x Hinge Lift - increase load each round until 3x is hard, but doable 3x Floor Slide 3x Weighted Pull Up - increase load each round until 3x is hard, but doable Pigeon Stretch (2) 4 Rounds 10x Ab Wheel 15/15 Standing Founder 10x Good Morning @ 45# 15/15 Kneeling Founder ******************** SESSION 24 Obj: TAC SEPA, Work Capacity Warm up: 3 Rounds 10x Goblet Squats @ 8/12kg 10x Weighted Situps @ 25# 4x 40-foot shuttle Instep Stretch Training: (1) 4 Rounds 25 Yard Sprint from Prone Walk back to start (2) Repeat (1) in 25# Vest/ IBA (3) 4 Rounds Down/Back Sprint from Prone


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****Rest 30-45 Seconds (4) Repeat (3) in Vest/IBA (5) 15 Minutes AMRAP 3x Mr. Spectacular @ 12/16kg 20x Step Ups @ 20” 3x Ankles to Bar ******************** SESSION 25 Obj: Recovery or Total Rest Training: (1) Run 2-4 miles, easy, recovery pace Or Total Rest CI 1 (3) 15 Minute Grind … 3x Sandbag Clean @ 60/80# 6x Band Press Out 6x Slasher to Halo @ 16/20kg CI 2 (3) 15 Minute Grind … 3x Sandbag Toss & Chase @ 40/60# 3x Standing Keg Lift @ 40/60# Sandbag 12x Swings @ 16/20kg CI3 (3) 15 Minute Grind … Sandbag Pickup and Carry @ 60/80# 5x Standing Russian Twist @ 15/25# 5x Virtual Shovel @ Barbell + 15/25# ********************


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SESSION 26 Obj: Strength, Chassis Integrity Warm Up: 3 Rounds Barbell Complex @ 45/65# Instep Stretch Lat + Pec Stretch Training: (1) 8 Rounds 2x Power Clean - increase load each round until 2x is hard, but doable 3x Dislocates 3x Weighted Mixed Grip Pull Ups - increase load each round until 3x is hard, but doable 3/3/3 Toe Touch Complex (2) 20 Minute Grind 5x Sandbag Toss + Chase @ 40/60# Sandbag 5x Standing Russian Twist @15/25# 5x Virtual Shovel @ 15/25# ******************** SESSION 27 Obj: TAC SEPA, Work Capacity http://fitness.mtntactical.com/session.php?id=6412&page=1

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Warm up: 3 Rounds 8x Hinge @ 65/95# 8x Dumbbell Push Press @ 15/25# 8x Box Jump @ 20” 3/3/3 Toe Touch Complex 5x Dislocates Training: (1) 5 Rounds 3x Hinge Lift @ 115/165# then … 3x Broad Jump Lat + Pec Stretch (2) 5 Rounds 3x Push Press @ 65/105# then immediately... 3x Burpees Hip Flexor Stretch (3) 15-10-5 for Time Power Clean + Push Press @65/95# Hippity Hops (each jump = 1x rep) ****Rest 1-2 Minutes (4) 20 Rounds every 30 Seconds wearing 25# Weight Vest/IBA 25m Sprint ******************** SESSION 28 Obj: Strength, Chassis Integrity


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Warm Up: 3 Rounds 8x Walking Lunge 8x Push Ups Hip Flexor Stretch Lat + Pec Stretch Training: (1) 8 Rounds 3x Walking Lunge - increase load each round until 3x is hard, but doable 3x Dislocate 10x Incline Bench Press -increase load each round until 10x is hard, but doable Instep Stretch (2) 4 Rounds 10x GHD Situps or Face Down Back Extension 15/15 Low Back Lunge 3x Sandbag Clean @ 60/80# 6x Standing Slasher to Halo to 12/16kg ******************** SESSION 29 Obj: TAC SEPA, Work Capacity Warm Up: 3 Rounds 5x Burpees Down/Back/Down Shuttle 10x Sit Ups Instep Stretch Training: (1) 4 Rounds Tactical Pro Agility Drill Rest 30-45 Seconds (2) Repeat (1) wearing 25# Weight Vest or IBA (3) 4 Rounds http://fitness.mtntactical.com/session.php?id=6412&page=1

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1/2 Box Plus Drill ****Rest 30 Seconds (4) Repeat (3) wearing 25# Weight Vest or IBA (5) 15 Minutes AMRAP 3x Mr. Spectacular @ 12/16kg 20x Step Ups @ 20” 3x Ankles to Bar ******************** SESSION 30 Obj: Recovery or Total Rest Training: (1) Run 2-4 miles, easy, recovery pace Or Total Rest ********************

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