Panther Week 2 PDF

Panther Week 2 SESSION 5 Obj: Work Capacity, TAC SEPA

SESSION 6 Obj: Strength, Chassis Integrity

SESSION 7 Obj: Work Capacity, TAC SEPA

SESSION 8 Obj: Strength, Chassis Integrity

Warm Up: 4 Rounds 10x Squats 10x Push Ups Run 100m Instep Stretch

Warm up: 3 Rounds 10x Squats 5x Hand Release Push Ups 10x Sit Ups 1x Pull Up 5x Shoulder Dislocate Instep Stretch

Training: (1) 4 Rounds 300m Shuttle every 2:20

Warm up: 3 Rounds 10x Squats 5x Hand Release Push Ups 10x Sit Ups 1x Pull Up 5x Shoulder Dislocate Instep Stretch

Training: (1) 3 Rounds Run 800m at your interval pace using your SESSION 1 1.5 Mile Run Assessment time and the MTI Running Calculator Rest 2 Minutes between runs

Training: (1) 5 Rounds 40% Hand Release Push Ups 40% Pull Up Bar Heel Tap Hip Flexor Stretch

(2) 5 Rounds TAC SEPA - 4-Corner Plus Drill Rest 45 Seconds

(2) 2 Rounds Full Leg Blaster 40% Pull Ups

(3) Repeat (2) wearing SCBA, 25# Weight Vest or 25# Back Pack

(3) 6 Rounds Mini Leg Blaster 30% Max Rep Pull Ups

(4) Foam Roll Legs/Low Back (4) 15 Minute Grind 6x Sandbag Get Up @ 40/60# 3x Standing Keg Lift @ 40/60# 10x Good Mornings @ 45#

Click HERE for the MTI Running Calculator.

(2) 5 Rounds TAC SEPA - 4-Corner Plus Drill Rest 45 Seconds (3) Repeat (2) wearing SCBA, 25# Weight Vest or 25# Back Pack (4) Foam Roll Legs/Low Back/Upper Back Comments: No warm up today by design. Go right to the 300m shuttles. The faster you finish your shuttle, the more rest you’ll get before the next round. Aim for 1:15 seconds or more rest per round. Note the interval drop to 2:20. You’ll get 10 seconds less rest between rounds.

Training: (1) 5 Rounds 40% Hand Release Push Ups 40% Pull Up Bar Heel Tap Hip Flexor Stretch (2) 2 Rounds Full Leg Blaster 40% Pull Ups (3) 6 Rounds Mini Leg Blaster 30% Max Rep Pull Ups (4) 15 Minute Grind 6x Sandbag Get Up @ 40/60# 6x Kneeling Plate Halfmoon @ 25/35# 15/15 Standing Founder

(5) Foam Roll Legs/Low Back

(5) Foam Roll Legs/Low Back

Comments: Use SESSION 2 assessment results to calculate today’s reps for the hand release push ups, pull ups and pull up bar heel taps.

Comments: Use SESSION 2 assessment results to calculate today’s reps for the hand release push ups, pull ups and pull up bar heel taps.

So, if you scored 15 pull ups at SESSION 2’s Assessment, today you’ll do 15 x .35 = 5.25 = 5 Pull Ups each round for Part (1).

So, if you scored 15 pull ups at SESSION 2’s Assessment, today you’ll do 15 x .35 = 5.25 = 5 Pull Ups each round for Part (1).