3-day Tactical Athlete Cycle

Day 1:

1. Skills

1. 10x Handgun Emergency Reloads from belt

2. foreign language training, 30 minutes

2. PT

1. Strength (Squat)

1. PM: Banded Box Squat w/ 3 second pause at bottom, work up to 3RM

2. Conditioning (Run)

1. AM: 3 mile run

2. PM: 5 rounds:

1. 20 Back Squats, male: 135 female: 95

2. 10 Barbell Push Press, male: 135 female: 95

3. Front Plank, 1 minute

3. Accessories

1. PM: Leg Extensions, 3x8

2. PM: Glute-ham Raises, 3x8

3. PM: Calf Raises, 3x8

4. PM: Eccentric Bulgarian Split Squats, 3 second count down, 5x5 ea leg

Day 2:

1. Skills

1. Rifle Emergency Reloads, 10x

2. Study call for fire request (rotary aircraft), 30 minutes

2. PT

1. Strength (Push)

1. PM: Barbell Bench Press, work up to 3RM

2. Conditioning (Swim)

1. AM: 10 rounds:

1. 100m Swim, finned, athlete’s choice in stroke

2. 10 V-ups

3. 5 Pistols ea leg

2. PM: Divebombers, tabata

3. PM: Push-ups, tabata

3. Accessories

1. PM: Renegade Row Push-up, 3x10 ea arm

2. PM: Dumbbell Clean and Press, 5x3

3. PM: Superset 3x

1. 8 Hammer Curls

2. 8 Dumbbell Tricep Extensions

Day 3:

1. Skills

1. Handgun tactical reloads, 10x

2. 1-handed TQ application, 5x ea limb

2. PT

1. Strength (Pull)

1. Rack Pulls from below the knee, work up to 3RM

2. Conditioning (Ruck)

1. 4 rounds:

1. 1 mile ruck, male: 50 female: 30

2. Perform each exercise after completing the corresponding mile:

1. Mile 1: 50 push-ups

2. Mile 2: 50 sit-ups

3. Mile 3: 50 squats

4. Mile 4: 50 Kettlebell swings, male: 45 female: 25

3. Accessories

1. Upright Rows, 3x8

2. Towel/Rope Pull-ups, 3x10

3. Reverse Grip Barbell Rows, 3x8

4. Weighted Planks, tabata

5. Cable Pull-throughs, 3x8