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1/4/2017
MTN Tactical Fitness
Plan Pl ans s & Su Subs bscr crip ipti tion ons s / Manage Subs Subsc criptions
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LE Vodka Overview
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LE Vodka is a cycle designed for LE Patrol and Detectives. This is a 6-week, 4 day/week cycle for 24 total sessions. Friday's endurance work is optional. This cycle is "balanced" under my fluid peridization approach. Four Fitness Attributes are trained in equal proportions: Strength/Hypertrophy Work Capacity Chassis Integrity TAC SEPA (Tactical Speed, Explosive Power, and Agility) Sessions are focused and crisp and designed to be completed in 45-50 minutes. Work briskly, but not frantically. frantically.
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http://fitness.mtntactical.com/session.php?id=2440&page=1
1/1
1/4/2017
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Vodka Week 1
Back to Plan
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
SESSION 1
SESSION 2
SESSION 3
SESSION 4
Obj: Strength,
Obj: TAC SEPA,
Obj: Strength,
Obj: TAC SEPA,
Upper
Chassis
Upper
Chassis
Hypertrophy,
Integrity
Hypertrophy,
Integrity
Work Capacity
Capacity
3 Rounds
Warm up:
6x Walking Lunge Warm up:
5x Walking Lunge
3 Rounds
6x Burpees
3 Rounds
10x Push Ups
Barbell Complex
3/6x Pull Ups
8x Front Squat @ 10x Sit Ups
@ 45/65#
Instep Stretch
Instep Stretch 5x Shoulder Dislocates
4x Scotty Bobs @ Training: (1) 6 Rounds
15/25#
shuttles Instep Stretch
Training:
(1) 6 Rounds
(1) 6 Rounds
Agility Drill
(1) 6 Rounds
TAC SEPA 50m
rapidly each
4x Front Squat increase load
(2) Repeat (1)
each round
round until 3x
wearing
until 4x is hard,
is hard, but
IBA/25# weight
but doable
doable
vest
10x Kneeling Curl to Press -
http://fitness.mtntactical.com/session.php?id=9080&page=1
Moderate Pace
Moderate = Comfortable
Training:
Tactical Pro
increase load
Miles,
but not easy
Training:
Rest 45 Seconds
1. Run 4
4x 40-foot
Instep Stretch
TAC SEPA
3x Power Clean -
Session …
Warm up:
3 Rounds
45/75#
Optional
Training:
Work Warm Up:
FRIDAY
Down/Back Shuttle Sprint Rest 45 Seconds (2) Repeat (1) in IBA/25# Weight Vest 1/2
1/4/2017
MTN Tactical Fitness
10x 1-Arm Dumbbell Row - increase load each round until 10x is
(3) 20 Minute Grind … 6x 1-Sided Dead Lift @ 15/25# 6x Kneeling
hard, but
Slasher to
doable
Halo @
Hip Flexor Stretch
12/16kg 15/15 Low Back
(2) 10 Minute
Lunge
AMRAP… 3x Hang Squat Clean @
increase load each round
(3) 20 Minute
until 10x is
Grind….
hard, but doable Pigeon Stretch
6x Sandbag Getup @ 40/60# 8x Good Morning
(2) 5 Rounds …
@45#
Every 60
15/15 Kneeling
Seconds
Founder
6x Box Jumps @ (4) Foam Roll
24”
Legs/Low Back 6x Burpees
65/95# 75m Shuttle Sprint ***
(4) Foam Roll Legs/Low Back
**** Rest 1 Minute
Walk back to start (3) Repeat (2) (3) Foam Roll Legs/Low Back
(4) Foam Roll Legs/Low Back
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2/2
1/4/2017
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Vodka Week 2
Back to Plan
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
SESSION 5
SESSION 6
SESSION 7
SESSION 8
Obj: Strength,
Obj: TAC SEPA,
Obj: Strength,
Obj: TAC SEPA,
Upper
Chassis
Upper
Chassis
Hypertrophy,
Integrity
Hypertrophy,
Integrity
Work Capacity
Capacity
3 Rounds Warm up: 3 Rounds Barbell Complex @ 45/65# Instep Stretch 5x Shoulder Dislocates
6x Box Jump @ 20” 6x Alligator Push Ups 3/6x Mixed Grip Pull Ups
3 Rounds
5x Power Cleans @ 45/85#
8x Walking Lunge 5x Box Jumps @ 4x Scotty Bobs @ 15/25# Instep Stretch
10x Push Ups Instep Stretch
Instep Stretch Training:
Training:
(1) 6 Rounds
(1) 6 Rounds
(1) 6 Rounds
(1) 6 Rounds
3x Shoulder Hold
3x Power Clean
3x Thruster -
TAC SEPA Box
rapidly each
Rest 45 Seconds
round until 3x is hard, but doable
Lunge
(see loading
increase load
below), then
each round
immediately
until 3x is hard,
….
(2) Repeat (1)
but doable
wearing
10x Bench Press
Hip Flexor
- increase load
Stretch
http://fitness.mtntactical.com/session.php?id=9082&page=1
Miles, Moderate Pace
Moderate = Comfortable but not easy
Training:
Jump Complex
1. Run 4
20”
Training:
increase load
Session …
Warm up: 3 Rounds
Warm up:
Optional
Training:
Work Warm Up:
FRIDAY
3x Broad Jump
1/3
1/4/2017
MTN Tactical Fitness
Rope Climb or 3x Tarzan Pull
IBA/25# weight
each round
vest
until 10x is
Ups Lat + Pec Stretch
hard, but (3) 20 Minute Grind …
(2) 11 Minute AMRAP…
Halfmoon @ 25/35#
Clean @
3x Sandbag
75m Shuttle Sprint ***
Pigeon Stretch (2) 6 Rounds for
Loading Round
Load
1
65/95
2
75/115
3-6
85/135
Time 5x Mr.
(2) 6 Rounds
Clean @
Spectacular @ 3x Explosive
60/80#
12/20kg
Bench Press
6x Ab Wheel
100m Shuttle
(see loading
Sprint***
below), then
Walk back to start (4) Foam Roll (3) Foam Roll
doable
6x Kneeling Plate
3x Hang Squat 65/95#
Power Clean
Legs/Low Back
5x Weighted Sit
immediately …
up @ 15/25#
3x Clapping Push
Legs/Low Back
Up ***100m Shuttle
5x Shoulder
Sprint = 4x
Dislocate
25m lengths Bench Press (3) Foam Roll
Loading
Legs/Low
Round
Load
Back
1
45/75
2
55/95
3-6
65/115
(3) 20 Minute Grind …. 6x Sandbag Toss & Chase @ 40/60# 12x GHD Back Extensions or Face Down Back Extensions 15/15 Kneeling Founder
http://fitness.mtntactical.com/session.php?id=9082&page=1
2/3
1/4/2017
MTN Tactical Fitness
(4) Foam Roll Legs/Low Back
Back to Plan
http://fitness.mtntactical.com/session.php?id=9082&page=1
3/3
1/4/2017
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Vodka Week 3
Back to Plan
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
SESSION 9
SESSION 10
SESSION 11
SESSION 12
Obj: Strength,
Obj: TAC SEPA,
Obj: Strength,
Obj: Work
Upper
Chassis
Upper
Capacity,
Hypertrophy,
Integrity
Hypertrophy,
Chassis
Work
Integrity
Work Capacity
Warm Up:
Warm up:
Warm up:
4x Walking Lunge Warm up:
3 Rounds
3 Rounds
4x Jumping
3 Rounds
5x Walking Lunge
8x Back Squat @
10x Push Ups
Lunge
@ 45/65#
8x Push Ups
Instep Stretch 5x Shoulder Dislocates
4x Clapping Push Ups 4x 40-Foot
Optional Session … Training:
Capacity
3 Rounds
Barbell Complex
FRIDAY
65/95#
Miles, Moderate Pace
10x Sit Ups
4x Scotty Bobs @ 4x 40-foot 15/25#
1. Run 5
shuttles
Instep Stretch
Instep Stretch
Training:
Training:
(1) 6 Rounds
(1) 6 Rounds
(1) 6 Rounds
3x Power Clean + Training:
4x Back Squat -
TAC SEPA
Moderate = Comfortable but not easy
Shuttle Training:
Instep Stretch
Push Press -
(1) 6 Rounds
increase load
5/10/15 Sprint
increase load
TAC SEPA
each round
Complex
rapidly each
Stacked Box
until 4x is hard, Rest 45 Seconds
round until 3x
Drill
but doable
is hard, but
Walk back to start 10x Seated
doable http://fitness.mtntactical.com/session.php?id=9083&page=1
Arnold Press -
(2) Repeat (1) in IBA/25# 1/2
1/4/2017
MTN Tactical Fitness
increase load
Seated Rope Pull
(2) Repeat (1)
@ 60/80# or
wearing
each round
10x Horizontal
IBA/25# weight
until 10x is
Pull Ups
vest
hard, but
Lat + Pec Stretch
doable (3) 20 Minute
(2) 12 Minute AMRAP… 3x Hang Squat Clean @ 65/95#
Lat + Pec Stretch
Grind … 6x 1-Sided Dead Lift @ 15/25# 6x Kneeling Slasher to
75m Shuttle
Halo @
Sprint ***
12/16kg
(3) Foam Roll
(3) 20 Minute Grind…. 6x Sandbag Getup @ 40/60#
(2) 5 Rounds … Every 60 Seconds 7x Box Jumps @
8x Good Morning @45# 15/15 Kneeling Founder
24” 7x Burpees
Walk back to start 15/15 Low Back Lunge
Weight Vest
(4) Foam Roll Legs/Low
**** Rest 1
Back
Minute
Legs/Low Back (4) Foam Roll Legs/Low Back (3) Repeat (2) (4) Foam Roll Legs/Low Back
Back to Plan
http://fitness.mtntactical.com/session.php?id=9083&page=1
2/2
1/4/2017
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Vodka Week 4
Back to Plan
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
SESSION 13
SESSION 14
SESSION 15
SESSION 16
Obj: Strength,
Obj: TAC SEPA,
Obj: Strength,
Obj: TAC SEPA,
Upper
Chassis
Upper
Chassis
Hypertrophy,
Integrity
Hypertrophy,
Integrity
Work Capacity
Capacity
3 Rounds
Warm up:
6x Walking Lunge Warm up:
5x Power Cleans
3 Rounds
6x Burpees
3 Rounds
Barbell Complex
3/6x Pull Ups
8x Hinge Lift @
@ 45/65#
Instep Stretch
Instep Stretch 5x Shoulder Dislocates
@ 45/85# 5x Box Jumps @
(1) 6 Rounds
15/25#
Instep Stretch
Instep Stretch
Tactical Pro
Training:
(1) 6 Rounds
(1) 6 Rounds
Agility Drill
(1) 6 Rounds
3x Power Clean +
Rest 45 Seconds
4x Hinge Lift -
Push Press
increase load
(see loading
each round
below), then
increase load
(2) Repeat (1)
rapidly each
wearing
until 4x is hard,
immediately
round until 3x
IBA/25# weight
but doable
….
is hard, but
vest
doable http://fitness.mtntactical.com/session.php?id=9084&page=1
Moderate Pace
Moderate = Comfortable but not easy
Training:
Spectacular -
Miles,
Training:
TAC SEPA
3x Mr.
1. Run 5
20”
4x Scotty Bobs @ 10x Push Ups Training:
Session …
Warm up:
3 Rounds
65/95#
Optional
Training:
Work Warm Up:
FRIDAY
10x Kettlebell Floor Press -
3x Burpees - be explosive! 1/3
1/4/2017
MTN Tactical Fitness
Rope Climb or 3x
(3) 20 Minute
Tarzan Pull
Grind …
Ups Lat + Pec Stretch
6x Kneeling Plate 25/35#
doable
AMRAP…
Clean @
3x Hang Squat
60/80#
Clean @
6x Ab Wheel
65/95# Sprint ***
Stretch
until 10x is hard, but
3x Sandbag
Hip Flexor
each round
Halfmoon @
(2) 13 Minute
75m Shuttle
increase load
Pigeon Stretch (2) 6 Rounds for Time
Power Clean Loading Round
Load
1
45/95
2
55/115
3-6
75/135
5x Renegade (4) Foam Roll Legs/Low Back
Walk back to start
Man Maker @
(2) 6 Rounds
15/25#
3x Explosive
150m Shuttle ****
Bench Press
5x Ankles to Bar
(see loading
(3) Foam Roll Legs/Low Back
below), then ***150m Shuttle Sprint = 6x
immediately … 3x Clapping Push
25m lengths
Up 5x Shoulder
(3) Foam Roll
Dislocate
Legs/Low Back
Bench Press Loading Round
Load
1
45/75
2
55/95
3-6
65/115
(3) 20 Minute Grind …. 6x Sandbag Toss & Chase @ 40/60# 12x GHD Back Extensions or Face Down Back Extensions 15/15 Kneeling Founder http://fitness.mtntactical.com/session.php?id=9084&page=1
2/3
1/4/2017
MTN Tactical Fitness
(4) Foam Roll Legs/Low Back
Back to Plan
http://fitness.mtntactical.com/session.php?id=9084&page=1
3/3
1/4/2017
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Vodka Week 5
Back to Plan
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
SESSION 17
SESSION 18
SESSION 19
SESSION 20
Obj: Strength,
Obj: TAC SEPA,
Obj: Strength,
Obj: Work
Upper
Chassis
Upper
Capacity,
Hypertrophy,
Integrity
Hypertrophy,
Chassis
Work
Integrity
Work Capacity
Warm Up:
3 Rounds Barbell Complex @ 45/65# Instep Stretch 5x Shoulder Dislocates
6x Box Jump @ 20” 6x Alligator Push Ups 3/6x Mixed Grip Pull Ups
Warm up: Warm up:
3 Rounds
3 Rounds
5x Walking Lunge
8x Front Squat @ 10x Push Ups 45/75#
4x Scotty Bobs @ 4x 40-foot 15/25#
shuttles
Instep Stretch
Instep Stretch
Training:
Training:
Training:
Training:
(1) 6 Rounds
(1) 6 Rounds
(1) 6 Rounds
(1) 6 Rounds
3x Power Clean -
TAC SEPA Box
4x Front Squat -
TAC SEPA - 75m
rapidly each
Jump Complex Rest 45 Seconds
round until 2x is hard, but doable
Session … Training:
increase load each round
1. Run 6 Miles, Moderate Pace
10x Sit Ups
Instep Stretch
increase load
Optional
Capacity
3 Rounds Warm up:
FRIDAY
Moderate = Comfortable but not easy
Shuttle Rest 60 Seconds
until 4x is hard, (2) Repeat (1) wearing
but doable 10x Kneeling Curl to Press -
http://fitness.mtntactical.com/session.php?id=9085&page=1
(2) Repeat (1) in IBA/25# Weight Vest 1/2
1/4/2017
MTN Tactical Fitness
8x 1-Arm Dumbbell Row
IBA/25# weight
increase load
vest
each round
(3) 20 Minute
until 10x is
Grind….
- increase load each round until 8x is hard, but doable Hip Flexor Stretch
(3) 20 Minute Grind … 6x 1-Sided Dead
doable Pigeon Stretch
Lift @ 15/25# 6x Kneeling
(2) 14 Minute
hard, but
6x Sandbag Getup @ 40/60# 8x Good Morning
(2) 5 Rounds …
@45#
Slasher to
Every 60
15/15 Kneeling
AMRAP…
Halo @
Seconds
Founder
3x Hang Squat
12/16kg
Clean @ 85/135#
15/15 Low Back Lunge
8x Box Jumps @ 24” 8x Burpees
75m Shuttle Sprint *** Walk back to start
(4) Foam Roll Legs/Low Back
(4) Foam Roll Legs/Low Back
(3) Foam Roll
**** Rest 1 Minute (3) Repeat (2)
Legs/Low Back (4) Foam Roll Legs/Low Back
Back to Plan
http://fitness.mtntactical.com/session.php?id=9085&page=1
2/2
1/4/2017
MTN Tactical Fitness
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Vodka Week 6
Back to Plan
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
SESSION 21
SESSION 22
SESSION 23
SESSION 24
Obj: Strength,
Obj: TAC SEPA,
Obj: Strength,
Obj: TAC SEPA,
Upper
Chassis
Upper
Chassis
Hypertrophy,
Integrity
Hypertrophy,
Integrity
Work Capacity
Capacity
3 Rounds
Warm up:
4x Walking Lunge Warm up:
3x 1-Arm
3 Rounds
4x Jumping
3 Rounds
Dumbbell
Barbell Complex
Lunge
8x Walking Lunge
Snatch @
@ 45/65#
8x Push Ups
4x Scotty Bobs @
15/25#
5x Shoulder Dislocates
4x Clapping Push Ups
Instep Stretch
(1) 6 Rounds 3x Thruster -
Instep Stretch
4x 40-Foot Shuttle
Training:
15/25#
5x Box Jumps @ 20” 10x Push Ups
Training:
Miles, Moderate Pace
Moderate = Comfortable but not easy
(1) 6 Rounds 3x Shoulder Hold
Training:
Lunge
(1) 6 Rounds
increase load
(1) 6 Rounds
increase load
3x Clean Grip
rapidly each
TAC SEPA
each round
Snatch (see
round until 3x
Stacked Box
until 3x is hard,
loading below),
is hard, but
Drill
but doable
then
Walk back to start 10x Bench Press - increase load
http://fitness.mtntactical.com/session.php?id=9086&page=1
1. Run 6
Instep Stretch
Training:
doable
Session …
Warm up:
3 Rounds
Instep Stretch
Optional
Training:
Work Warm Up:
FRIDAY
immediately …. 1/3
1/4/2017
MTN Tactical Fitness
Rope Climb or 3x
(2) Repeat (1)
each round
Tarzan Pull
wearing
until 10x is
Ups
IBA/25# weight
hard, but
vest
doable
Lat + Pec Stretch
3x Seated Box Jump @ 24” Hip Flexor Stretch
Pigeon Stretch (2) 15 Minute AMRAP…
(3) 20 Minute Grind …
3x Hang Squat
6x Kneeling Plate
Clean @
Halfmoon @
85/135#
25/35#
Clean Grip (2) 6 Rounds for Time Push Press @
2
45/75
3-6
55/95
75/115#
Sprint ***
Clean @
Run 200m
60/80#
5x Chin Ups
6x Ab Wheel
Legs/Low Back
(2) 6 Rounds 3/5x Pull Ups -
(3) Foam Roll
Legs/Low Back (4) Foam Roll
Load 45/45
3x Sandbag
(3) Foam Roll
Round
5x Power Clean + 1
75m Shuttle Walk back to start
Snatch
add weight if
Legs/Low
possible, then
Back
immediately… 5x Ball Slam @ 25# 5x Shoulder Dislocate (3) 20 Minute Grind …. 6x Sandbag Toss & Chase @ 40/60# 12x GHD Back Extensions or Face Down Back Extensions 15/15 Kneeling Founder (4) Foam Roll Legs/Low Back
http://fitness.mtntactical.com/session.php?id=9086&page=1
2/3
1/4/2017
MTN Tactical Fitness
Back to Plan
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