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Operator Achilles - WEEK 4

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

SESSION 16 SESSION 17 SESSION 18 SESSION 19 SESSION 20
Obj: Strength, Chassis Obj: Tactical Agility, Work Obj: Endurance Obj: Strength, Chassis Obj: Work Capacity,
Integrity Capacity Integrity Endurance
Warm Up:
Warm Up: Warm Up: 4 Rounds Warm Up: Warm Up:
3 Rounds 3 Rounds 5x Walking Lunges 3 Rounds 3 Rounds
8x Walking Lunges 8x Goblet Squats @ 12kg 5x Hand Release Push Ups 8x Walking Lunges 10x Hinge Lift @ 65/95#
5x Hand Release Push Ups 8x Box Jumps @ 20” Run 50m 5x Hand Release Push Ups 5x Box Jumps @ 20”
1x Pull Up 4x Prone to Sprint Instep Stretch 1x Pull Up 5x Hand Release Push Ups
Instep Stretch Instep Stretch Instep Stretch Instep Stretch
Training:
Training: Training: (1) Run 6 Miles for Time
Training: Training:
(1) Max Hand Release Push (1) 4 Rounds (1) 25 Minute Grind … (1) 6 Rounds for Time
Ups in 90 Seconds TAC SEPA - RECORD FINISH TIME & 4x Hand Release Push Ups 8x Hinge Lift @ 95/135#
Under/Over/Under Drill COMPARE TO SESSION 3 4x Alligator Push Ups 8x Box Jumps @ 20/24”
You can rest in the down 30 Second Rest 4x Clapping Push Ups, then… 8x Weighted Sit Up @ 35/45#
position. Just keep working
for the full 90 seconds. (2) Repeat (1) wearing 25# 5x Backwards Sandbag Drag (2) Ruck 2 Miles @ 65# Ruck
weight vest, IBA or @ 40/60# plus a 10# Rubber Rifle,
(2) Max Rep Pull Ups backpack dumbbell or sledge
6x Squat hammer
You can rest in the elbows (3) 17 Rounds, Every Minute 3x Squat Jump
extended dean hang on the Minute .... 3x Broad Jump “Moderate” = comfortable but
position - but your feet not easy
cannot touch. No time limit. Rounds 1-5: (2) 20 Minute Grind …
Go to failure 3x Sandbag Getup @ 40/60#, 5x 1-Sided Dead Lift @
then 6x Burpees 15/25#
RECORD YOUR SCORES & 5x Slasher @ 16/20kg
COMPARE TO SESSION 1 Rest Round 6 2x Sandbag Clean & Run @
60/80#
(3) 4 Round Grind… Rounds 7-11: 15/15 Low Back Lunge
Leg Blaster 3x Sandbag Getup @ 40/60#,
40% Max Rep Hand Release then 6x Burpees Grind = Work Steadily, not
Push Ups Frantically.
40% Max Rep Pull Ups Rest Round 12
(3) Foam Roll Legs, Low Back
(4) 2 Round Grind… Rounds 13-17:
Mini Leg Blaster 3x Sandbag Getup @ 40/60#,
30% Max Rep Hand Release then 6x Burpees
Push Ups
30% Max Rep Pull Ups (4) 2 Rounds
Hip Flexor Stretch
Use SESSION 16 Max Rep Pigeon Stretch
Results to Calculate your 5x Shoulder Dislocate
Reps for Part (3) & (4)

Grind = Work Steadily, not

Frantically.

(5) 20 Minute Grind …

5x 1-Sided Dead Lift @
15/25#
5x Slasher @ 16/20kg
2x Sandbag Clean & Run @
60/80#
15/15 Low Back Lunge

Grind = Work Steadily, not

Frantically.

(6) Foam Roll Legs, Low Back

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