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TLU Week 1

This document provides a sample 1-week strength training program with 5 sessions. Each session focuses on a different strength or endurance goal and includes a warm-up, main training exercises, and stretches. Exercises include squats, presses, cleans, lunges, and more. Weights and reps are progressively increased each set to challenge the individual. The program provides structure and periodization to strength and conditioning workouts.

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Robert
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1K views1 page

TLU Week 1

This document provides a sample 1-week strength training program with 5 sessions. Each session focuses on a different strength or endurance goal and includes a warm-up, main training exercises, and stretches. Exercises include squats, presses, cleans, lunges, and more. Weights and reps are progressively increased each set to challenge the individual. The program provides structure and periodization to strength and conditioning workouts.

Uploaded by

Robert
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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1/8/2018 MTN Tactical Fitness

TLU Strength - Week 1

MONDAY  TUESDAY WEDNESDAY THURSDAY FRIDAY


SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5
Obj: Strength Obj: Work Capacity, Chassis Obj: Strength Obj: Endurance, Chassis Obj: Strength
Integrity Integrity
Warm Up: Warm Up: Warm Up:
3 Rounds Warm up: 4 Rounds Training:  4 Rounds
5x Power Clean + Push Press 3 Rounds 8x Back Squat @ 65/95# (1) Run 3 Miles at an Easy 8x Bench Press @ 45/95#
@ 45/65# 10x Squats 4x Scotty Bob @ 15/25# Pace  8x Box Jumps @ 20”
5x Walking Lunge 10x Push Ups Instep Stretch 4x Walking Lunge
10x Hand Release Push Ups 10x Sit Ups 5x Shoulder Dislocate Easy = you can speak in full Instep Stretch
Instep Stretch 4x 40-Foot Shuttles sentences 5x Shoulder Dislocate
5x Shoulder Dislocate Instep Stretch Training:
(1) Work up to 1RM Back Squat (2) 10 Minute Grind Training:
Training: Training: 15/15 Standing Founder (1) Work up to 1RM Bench
(1) Work up to 1RM Power (1) 20 Rounds RECORD 1RM 10x Hinge Lift @ 55/75# Press
Clean + Push Press Suicide Sprint every 30 15/15 Kneeling Founder
Seconds (2) 6 Rounds 10x Swings @ 16/20kg RECORD 1RM
RECORD 1RM 2x Back Squat @ 85% 1RM
(1) 15 Minute Grind Hip Flexor Stretch (3) Foam Roll Legs, Low Back (2) 6 Rounds
(2) 5 Rounds 5x 1-Sided Hinge Lift @ 15/25# 2x Bench Press @ 85% 1RM
2x Power Clean + Push Press 5x Slasher @ 16/20kg (3) 6 Rounds Pigeon Stretch
@ 85% 1RM 5x Sandbag Getup @ 40/60# - 5x Weighted Pull Up - Increase
Foam Roll Low Back Alternate shoulders each load rapidly each round until (3) 6 Rounds
round 5x is Hard, but Doable, then 3x Power Clean - Increase load
(3) 6 Rounds immediately rapidly each round until 3x is
5x Walking Lunge - Increase (2) Foam Roll Legs, Low Back 3x Ball Slam @ 20# Hard, but Doable, then
load rapidly each round until Lat + Pec Stretch immediately
5x is Hard, but Doable, then 2x Seated Box Jump @ 20/24”
immediately (4) 6 Rounds Hip Flexor Stretch
2x Jumping Lunge - Be 4x Thruster - Increase load
Explosive! rapidly each round until 4x (4) 6 Rounds
Hip Flexor Stretch his hard, but doable, then 8x Front Squat - Increase load
immediately … rapidly each round until 8x
(4) 6 Rounds 2x Burpee - Be Explosive!  his hard, but doable
4/8x Weighted Chin Up - Foam Roll Low Back Rope Climb or 3x Tarzan Pull
Increase load rapidly each Ups 
round until 4/8x his hard, but Foam Roll Low Back
doable
8x Kettlebell Floor Press -
Increase load rapidly each
round until 8x his hard, but
doable
Lat +Pec Stretch

https://fitness.mtntactical.com/session.php?id=9468&page=1 1/1

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