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    Operator Achilles V2 Week 7

    Uploaded by

    John Rohrer
    This document outlines a 7-day training program with daily workouts focused on strength, work capacity, and endurance. Monday's session involves max pushups and pullups to failure with recording of scores. Tuesday has 17 rounds of sandbag getups and burpees with rest breaks. Wednesday is a 6-mile run to record time. Thursday and Friday are rest days.

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

    Operator Achilles V2 Week 7

    Uploaded by

    John Rohrer
    120 views1 page
    This document outlines a 7-day training program with daily workouts focused on strength, work capacity, and endurance. Monday's session involves max pushups and pullups to failure with recording of scores. Tuesday has 17 rounds of sandbag getups and burpees with rest breaks. Wednesday is a 6-mile run to record time. Thursday and Friday are rest days.

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    © © All Rights Reserved

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    This document outlines a 7-day training program with daily workouts focused on strength, work capacity, and endurance. Monday's session involves max pushups and pullups to failure with recording of scores. Tuesday has 17 rounds of sandbag getups and burpees with rest breaks. Wednesday is a 6-mile run to record time. Thursday and Friday are rest days.

    Copyright:

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

    Operator Achilles V2 Week 7

    Uploaded by

    John Rohrer
    This document outlines a 7-day training program with daily workouts focused on strength, work capacity, and endurance. Monday's session involves max pushups and pullups to failure with recording of scores. Tuesday has 17 rounds of sandbag getups and burpees with rest breaks. Wednesday is a 6-mile run to record time. Thursday and Friday are rest days.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    Plans & Subscriptions Courses / Manage Subscriptions Account Center Logout MTI Home

    < Back to Plan VIEW EXERCISES

    Operator Achilles - WEEK 7

    MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY


    SESSION 31 SESSION 32 SESSION 33 SESSION 34 SESSION 35
    Obj: Strength, Unload Obj: Work Capacity, Unload Obj: Endurance
    TOTAL REST TOTAL REST
    Warm Up: Warm Up: Warm Up:
    3 Rounds 3 Rounds 4 Rounds
    8x Walking Lunges 8x Goblet Squats @ 12kg 5x Walking Lunges
    5x Hand Release Push Ups 8x Box Jumps @ 20” 5x Hand Release Push Ups
    1x Pull Up 4x Prone to Sprint Run 50m
    Instep Stretch Instep Stretch Instep Stretch

    Training: Training: Training:


    (1) Max Hand Release Push (1) 17 Rounds, Every Minute (1) Run 6 Miles for Time
    Ups in 90 Seconds on the Minute ....
    RECORD FINISH TIME &
    You can rest in the down Rounds 1-5: COMPARE TO SESSION 3
    position. Just keep working 3x Sandbag Getup @ 40/60#, & 18
    for the full 90 seconds. then 6x Burpees

    (2) Max Rep Pull Ups Rest Round 6

    You can rest in the elbows Rounds 7-11:


    extended dean hang 3x Sandbag Getup @ 40/60#,
    position - but your feet then 6x Burpees
    cannot touch. No time limit.
    Go to failure Rest Round 12

    RECORD YOUR SCORES & Rounds 13-17:


    COMPARE TO SESSION 1 3x Sandbag Getup @ 40/60#,
    &16 then 6x Burpees

    (3) 4 Round Grind… (4) 2 Rounds


    Leg Blaster Hip Flexor Stretch
    30/5/30 Sean Special Pigeon Stretch
    5x Shoulder Dislocate
    (4) Foam Roll Legs, Low Back
    Comments:
    Note the increase to 4x
    Sandbag Getups for part
    (3)

    Operator Achilles - WEEK 6 -->

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