Tequila
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1/4/2017
MTN Tactical Fitness
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LE Tequila - Overview Back to Plan
LE Officer Tequila continues to deploy our latest iteration of fluid periodization for LE athletes. 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. With Tequila, Tequila, we pull back bac k some on TAC SEPA SEPA and increase emphasis on upper uppe r body hypertrophy hyper trophy.. Here is the weekly schedule: Monday: Monday: Upper Hypertophy and Chassis Integrity Tuesday: Tuesday: Tactical Tactical Speed, Explosive Power or Agility work, wor k, Total Total Body Strength Wednesday: Wednesday: Upper Hypertrophy, Work Capacity Thursday: Thursday: Lower Body Strength, Chassis Integrity Friday Friday:: Athlete’s Choice Choice – – Total Total Rest or 2-4 2-4 mile easy recov recovery ery run run Saturday& Sunday: Sunday: Total Rest
– Rob Shaul
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LE Tequila Week 1 Back to Plan
SESSION 1 Obj: Upper Hypertrophy, Chassis Integrity Warm Up: 3 Rounds 3/5x Pull Ups 5/10x Bar or Bench Dips 12/15x Push Ups 5x Walking Lunges Instep Stretch 3x Shoulder Dislocates Training: (1) 6 Rounds Gorilla Complex - Increase load each round until hard but doable 5/10x Chin ups - use a band for assistance if necessary Lat + Pec Stretch (2) 20 Minute Grind 6x 1-Sided Dead Lift @ 15/25# on barbell 6x Slasher @ 16/20kg or 35/45# Dumbbell 3x Standing Plate Half-moon @ 25/35# (3) Foam Roll Legs/Low Back/Upper Back ****************** http://fitness.mtntactical.com/session.php?id=6410&page=1
1/4
1/4/2017
MTN Tactical Fitness
SESSION 2 Obj: TAC SEPA, Total Body Strength Warm up: 3 Rounds 10x Goblet Squats @ 8/12kg 10x Weighted Situps @ 25# 4x 40-foot shuttle Instep Stretch Training: (1) 6 Rounds Every 30 Seconds 25m Sprint (2) Repeat (1) in 25# Vest/IBA
(3) 7 Rounds 2x Craig Special - Increase load each round until 2x is hard, but doable, then immediately …. 2x Explosive Squat Jump Hip Flexor Stretch (4) Foam Roll Legs/Low Back/Upper Back **********************
SESSION 3 Obj: Upper Hypertrophy, Work Capacity Warm Up: 3 Rounds 8x Incline Bench Press @ 45/95# 2/3x Pull Ups 8x Walking Lunges 5x Shoulder Dislocate Instep Stretch Training: http://fitness.mtntactical.com/session.php?id=6410&page=1
2/4
1/4/2017
MTN Tactical Fitness
(1) 5 Rounds 13x Incline Bench Press - increase load each round until 13x is hard, but doable 13x Bent Over Row - increase load each round until 13x is hard, but doable Hip Flexor Stretch (2) 15-10-5 for Time Power Cleans @ 65/95# Burpees ** Rest 3-5 Minutes
(3) 8 Rounds, Every 75 Seconds….. 150m Shuttle Sprint (6x 25m lengths)
(4) Foam Roll Legs/Low Back/Upper Back **********************
SESSION 4 Obj: Lower Body Strength, Chassis Integrity Warm up: 3 Rounds 8x Back Squat @ 65/95# 4x Scotty Bobs @ 25# Instep Stretch Training: (1) 7 Rounds 4x Back Squat - increase load each round until 4x is hard but doable, then immediately 2x Squat Jumps - be explosive! Pigeon Stretch (2) 15 Minute Grind …. http://fitness.mtntactical.com/session.php?id=6410&page=1
3/4
1/4/2017
MTN Tactical Fitness
15/15 Standing Founder 15x Swings @ 12/16kg 15/15 Kneeling Founder 15x GHD or Face Down Back Extension (3) Foam Roll Legs/Low Back ************************
SESSION 5 Obj: Recovery or Total Rest Training: (1) Run 2-4 miles, easy, recovery pace Or Total Rest
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4/4
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LE Tequila Week 2 Back to Plan
SESSION 6 Obj: Upper Hypertrophy, Chassis Integrity Warm Up: 3 Rounds 3/5x Pull Ups 5/10x Bar or Bench Dips 12/15x Push Ups 5x Walking Lunges Instep Stretch 3x Shoulder Dislocates Training: 4 Rounds 15x Bench Press- Increase load each round until 15x is hard but doable 15x Pull Ups - use a band for assistance if necessary - or Lat Pull Downs - increase load each round until 10x is hard, but doable Lat + Pec Stretch (2) 20 Minute Grind 5x Kneeling Plate Halfmoon @ 25/35# 5x Standing Russian Twist @ 15/25# 5x Power Clean + Push Press @ 55/85# (3) Foam Roll Legs/Low Back/Upper Back http://fitness.mtntactical.com/session.php?id=6409&page=1
1/4
1/4/2017
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************************* SESSION 7 Obj: TAC SEPA, Total Body Strength Warm up: 3 Rounds 10x Goblet Squats @ 8/12kg 10x Weighted Situps @ 25# 4x 40-foot shuttle Instep Stretch Training: (1) 5 Rounds Every 30 Seconds Sprint/Crawl/Sprint/Crawl Agility Drill (2) Repeat (1) in 25# Vest/IBA
(3) 7 Rounds 2x Thruster - Increase load each round until 2x is hard, but doable, then immediately …. 1x Burpee - be explosive! Pigeon Stretch (4) Foam Roll Legs/Low Back/Upper Back ************************ SESSION 8 Obj: Upper Hypertrophy, Work Capacity Warm Up: 3 Rounds 3/5x Pull Ups 5/10x Bar or Bench Dips 12/15x Push Ups 5x Walking Lunges Instep Stretch 3x Shoulder Dislocates Training: 6 Rounds Gorilla Complex - Increase load each round until hard but doable http://fitness.mtntactical.com/session.php?id=6409&page=1
2/4
1/4/2017
MTN Tactical Fitness
5/10x Chin ups - use a band for assistance if necessary Lat + Pec Stretch (2) 15 Minute AMRAP (As many rounds as possible) 5x Mr. Spectacular @ 12/16kg Run 200m (3) Foam Roll Legs/Low Back/Upper Back ******************* SESSION 9 Obj: Lower Body Strength, Chassis Integrity Warm up: 3 Rounds 8x Hinge Lift @ 65/95# 4x Scotty Bobs @ 25# Instep Stretch Training: (1) 7 Rounds 4x Hinge Lift - increase load each round until 4x is hard but doable, then immediately 2x Broad Jumps - be explosive! Pigeon Stretch (2) 15 Minute Grind …. 15/15 Low Back Lunge 10x Hinge Lift @ 65/95# 15/15 Standing Founder 10x Good Morning @ 45/65# (3) Foam Roll Legs/Low Back ****************** SESSION 10 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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LE Tequila Week 3 Back to Plan
SESSION 11 Obj: Upper Hypertrophy, Chassis Integrity Warm up: 3 Rounds 4x Scotty Bob @ 15/25# 2/4x Pull Ups 8x Air Squat 5x Shoulder Dislocate Instep Stretch Training: 5 Rounds 13x Dumbbell Fly - increase load each round until 13x is hard, but doable 13x 1-Arm Dumbbell Row - increase load each round until 13x is hard, but doable Lat + Pec Stretch (2) 20 Minute Grind 5x Cauldron @ 15# 5x Kneeling Keg Lift @ 16/20kg 5x Mr. Spectacular @ 12/16kg (3) Foam Roll Legs/Low Back/Upper Back ******************* SESSION 12 http://fitness.mtntactical.com/session.php?id=6408&page=1
1/4
1/4/2017
MTN Tactical Fitness
Obj: TAC SEPA, Total Body Strength Warm up: 3 Rounds 10x Squats 5x Squat Jumps 10x Push Ups 5x Clapping Push Ups 4x 40-foot shuttle Instep Stretch Training: (1) 5 Rounds 3x Explosive Squat Jump @ 45/65#, then immediately 3x Explosive Squat Jump unloaded Hip Flexor Stretch (2) 5 Rounds 3x Explosive Bench Press @ 65/115#, then immediately 2x Explosive Push Up unloaded Lat + Pec Stretch (3) 6 Rounds 3x Mr. Spectacular - Increase load each round until 3x is hard, but doable, then immediately …. 1x Burpee - be explosive! Hip Flexor Stretch (4) Foam Roll Legs/Low Back/Upper Back ****************** SESSION 13 Obj: Upper Hypertrophy, Work Capacity Warm Up: 3 Rounds 8x Dumbbell Push Press @ 15/25# 8x Renegade Row @ 15/25# 5x Shoulder Dislocate Instep Stretch Training: http://fitness.mtntactical.com/session.php?id=6408&page=1
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1/4/2017
MTN Tactical Fitness
4 Rounds 15x Military Press - increase load each round until 15x is hard, but doable 15x Band Assisted Pull Ups or Lat Pull Downs increase load each round until 15x is hard, but doable Hip Flexor Stretch (2) 15-10-5 for Time Swings @ 16/20kg Box Jumps @ 20” Weighted Sit Ups @ 25# ** Rest 3-5 Minutes
(3) 8 Rounds, Every 75 Seconds….. 150m Shuttle Sprint (6x 25m lengths) (4) Foam Roll Legs/Low Back/Upper Back ************** SESSION 14 Obj: Lower Body Strength, Chassis Integrity Warm up: 3 Rounds 8x Back Squat @ 65/95# 4x Scotty Bobs @ 25# Instep Stretch Training: (1) 7 Rounds 4x Back Squat - increase load each round until 4x is hard but doable, then immediately 2x Squat Jumps - be explosive! Pigeon Stretch (2) 15 Minute Grind …. 15/15 Standing Founder 15x Swings @ 12/16kg 15/15 Kneeling Founder http://fitness.mtntactical.com/session.php?id=6408&page=1
3/4
1/4/2017
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15x GHD or Face Down Back Extension (3) Foam Roll Legs/Low Back ***************
SESSION 15 Obj: Recovery or Total Rest Training: (1) Run 3-6 miles, easy, recovery pace Or Total Rest
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4/4
1/4/2017
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LE Tequila Week 4 Back to Plan
SESSION 16 Obj: Upper Hypertrophy, Chassis Integrity Warm Up: 3 Rounds 3/5x Pull Ups 5/10x Bar or Bench Dips 12/15x Push Ups 5x Walking Lunges Instep Stretch 3x Shoulder Dislocates Training: 6 Rounds Gorilla Complex - Increase load each round until hard but doable 5/10x Chin ups - use a band for assistance if necessary Lat + Pec Stretch (2) 20 Minute Grind 6x 1-Sided Dead Lift @ 15/25# on barbell 6x Slasher @ 16/20kg or 35/45# Dumbbell 3x Standing Plate Half-moon @ 25/35# (3) Foam Roll Legs/Low Back/Upper Back ****************** http://fitness.mtntactical.com/session.php?id=6407&page=1
1/4
1/4/2017
MTN Tactical Fitness
SESSION 17 Obj: TAC SEPA, Total Body Strength Warm up: 3 Rounds 10x Air Squats 5x Squat Jumps 5x Burpees 4x 40-foot shuttle Instep Stretch Training: (1) 5 Rounds Tactical Pro Agility Drill Rest 30 Seconds (2) Repeat (1) in 25# Vest/IBA
(3) 7 Rounds 2x Craig Special - Increase load each round until 2x is hard, but doable, then immediately …. 2x Explosive Squat Jump Pigeon Stretch (4) Foam Roll Legs/Low Back/Upper Back ******************** SESSION 18 Obj: Upper Hypertrophy, Work Capacity Warm Up: 3 Rounds 8x Incline Bench Press @ 45/95# 8x Bent Over Row @ 45# 8x Walking Lunges 5x Shoulder Dislocate Instep Stretch Training: 5 Rounds 13x Incline Bench Press - increase load each round until 13x is hard, but doable http://fitness.mtntactical.com/session.php?id=6407&page=1
2/4
1/4/2017
MTN Tactical Fitness
13x Bent Over Row - increase load each round until 13x is hard, but doable Hip Flexor Stretch (2) 15 Minute AMRAP (As many rounds as possible) 3x 1-Arm Dumbbell Snatch # 25/35# 6x Box Jump @ 20” 6x EO’s (3) Foam Roll Legs/Low Back/Upper Back ***************** SESSION 19 Obj: Lower Body Strength, Chassis Integrity Warm up: 3 Rounds 8x Walking Lunge 4x Scotty Bobs @ 25# Instep Stretch Training: (1) 7 Rounds 4x Walking Lunge - increase load each round until 4x is hard but doable, then immediately 2x Jumping Lunge - be explosive! Pigeon Stretch (2) 15 Minute Grind …. 15/15 Low Back Lunge 10x Hinge Lift @ 65/95# 15/15 Standing Founder 10x Good Morning @ 45/65# (3) Foam Roll Legs/Low Back ************** SESSION 20 Obj: Recovery or Total Rest Training: (1) Run 3-6 miles, easy, recovery pace Or Total Rest
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1/4/2017
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1/4/2017
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LE Tequila Week 5 Back to Plan
MONDAY SESSION 21 Obj: Upper Hypertrophy, Chassis Integrity Warm Up: 3 Rounds 3/5x Pull Ups 5/10x Bar or Bench Dips 12/15x Push Ups 5x Walking Lunges Instep Stretch 3x Shoulder Dislocates Training: 4 Rounds 15x Bench Press- Increase load each round until 15x is hard but doable 15x Pull Ups - use a band for assistance if necessary - or Lat Pull Downs - increase load each round until 10x is hard, but doable Lat + Pec Stretch (2) 20 Minute Grind 5x Kneeling Plate Halfmoon @ 25/35# 5x Standing Russian Twist @ 15/25# 5x Power Clean + Push Press @ 55/85# (3) Foam Roll Legs/Low Back/Upper Back http://fitness.mtntactical.com/session.php?id=6406&page=1
1/4
1/4/2017
MTN Tactical Fitness
************** TUESDAY SESSION 22 Obj: TAC SEPA, Total Body Strength Warm up: 3 Rounds 10x Goblet Squats @ 8/12kg 10x Weighted Situps @ 25# 4x 40-foot shuttle Instep Stretch Training: (1) 6 Rounds Every 45 Seconds 50m Shuttle Sprint (down 25m, back 25m) (2) Repeat (1) in 25# Vest/IBA
(3) 7 Rounds 2x Thruster - Increase load each round until 2x is hard, but doable, then immediately …. 1x Burpee - be explosive! Pigeon Stretch (4) Foam Roll Legs/Low Back/Upper Back ***************** WEDNESDAY SESSION 23 Obj: Upper Hypertrophy, Work Capacity Warm Up: 3 Rounds 3/5x Pull Ups 5/10x Bar or Bench Dips 12/15x Push Ups 5x Walking Lunges Instep Stretch 3x Shoulder Dislocates Training: (1) 6 Rounds http://fitness.mtntactical.com/session.php?id=6406&page=1
2/4
1/4/2017
MTN Tactical Fitness
Gorilla Complex - Increase load each round until hard but doable 5/10x Chin ups - use a band for assistance if necessary Lat + Pec Stretch (2) 6 Rounds for Time 3x Bodyweight Rob Shauls 6x Sit Ups ** Rest 3-5 Minutes (3) 8 Rounds, Every 75 Seconds….. 150m Shuttle Sprint (6x 25m lengths)
(4) Foam Roll Legs/Low Back/Upper Back *************** THURSDAY SESSION 24 Obj: Lower Body Strength, Chassis Integrity Warm up: 3 Rounds 8x Back Squat @ 65/95# 4x Scotty Bobs @ 25# Instep Stretch Training: (1) 7 Rounds 4x Back Squat - increase load each round until 4x is hard but doable, then immediately 2x Squat Jumps - be explosive! Pigeon Stretch (2) 15 Minute Grind …. 15/15 Standing Founder 15x Swings @ 12/16kg 15/15 Kneeling Founder 15x GHD or Face Down Back Extension (3) Foam Roll Legs/Low Back *************** http://fitness.mtntactical.com/session.php?id=6406&page=1
3/4
1/4/2017
MTN Tactical Fitness
FRIDAY SESSION 25 Obj: Recovery or Total Rest Training: (1) Run 4-8 miles, easy, recovery pace Or Total Rest
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4/4
1/4/2017
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LE Tequila Week 6 Back to Plan
SESSION 26 Obj: Upper Hypertrophy, Chassis Integrity Warm Up: 3 Rounds 4x Scotty Bobs 4/8x Chin Ups 8x EO’s Instep Stretch 3x Shoulder Dislocates Training: (1) 5 Rounds 13x Seated Arnold Press - increase load each round until 15x is hard, but doable 13x 1-Arm Dumbbell Row -increase load each round until 13 is hard, but doable Hip Flexor Stretch (2) 20 Minute Grind 5x Cauldron @ 15# 5x Kneeling Keg Lift @ 16/20kg 5x Mr. Spectacular @ 12/16kg (3) Foam Roll Legs/Low Back/Upper Back ************* http://fitness.mtntactical.com/session.php?id=6405&page=1
1/4
1/4/2017
MTN Tactical Fitness
SESSION 27 Obj: TAC SEPA, Total Body Strength Warm up: 3 Rounds 10x Air Squats 5x Squat Jumps 5x Burpees 4x 40-foot shuttle Instep Stretch Training: (1) 5 Rounds 1/2 Box Agility Drill Rest 40 Seconds (2) Repeat (1) in 25# Vest/IBA
(3) 6 Rounds 3x Mr. Spectacular - Increase load each round until 3x is hard, but doable, then immediately …. 1x Burpee - be explosive! Hip Flexor Stretch (4) Foam Roll Legs/Low Back/Upper Back **************** SESSION 28 Obj: Upper Hypertrophy, Work Capacity Warm up: 3 Rounds 4x Scotty Bob @ 15/25# 2/4x Pull Ups 8x Air Squat 5x Shoulder Dislocate Instep Stretch Training: http://fitness.mtntactical.com/session.php?id=6405&page=1
2/4
1/4/2017
MTN Tactical Fitness
(1) 4 Rounds 15x Dumbbell Fly - increase load each round until 15x is hard, but doable 15x Bent Over Row - increase load each round until 15x is hard, but doable Lat + Pec Stretch (2) 15 Minute AMRAP (As many rounds as possible) 5x Mr. Spectacular @ 12/16kg Run 200m (3) Foam Roll Legs/Low Back/Upper Back ****************** SESSION 29 Obj: Lower Body Strength, Chassis Integrity Warm up: 3 Rounds 8x Hinge Lift @ 65/95# 4x Scotty Bobs @ 25# Instep Stretch Training: (1) 7 Rounds 4x Hinge Lift - increase load each round until 4x is hard but doable, then immediately 2x Broad Jumps - be explosive! Pigeon Stretch (2) 15 Minute Grind …. 15/15 Low Back Lunge 10x Hinge Lift @ 65/95# 15/15 Standing Founder 10x Good Morning @ 45/65# (3) Foam Roll Legs/Low Back ********************* SESSION 30 Obj: Recovery or Total Rest Training: (1) Run 4-8 miles, easy, recovery pace Or http://fitness.mtntactical.com/session.php?id=6405&page=1
3/4
1/4/2017
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Total Rest
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