4-Day (2015JAN16-2015JAN20) Tactical Athlete Program

Day 1:

1. Strength (Squat)
1. Dumbbell-weighted Pistol, 10x1
2. Conditioning (Run)
1. 400m Sprint, x5, rest 1 minute between laps
2. Back Squats @ bodyweight, max reps x3
3. Accessories
1. Leg Extensions, 3x8
2. Glute-ham Raises, 3x8
3. Calf Raises, 3x8
4. Weighted Knee Jumps, 5x5

Day 2:

1. Strength (Push)
1. BTN Push Press, work up to 3RM
2. Conditioning (Swim)
1. 5 Rounds
1. 50m Breast Stroke, upper body only
2. 20 Sit-ups
2. 5-4-3-2-1 ea arm x3
1. Kettlebell Snatch
3. Accessories
1. Weighted Push-ups, 3x20
2. Muscle Snatch, 5x3
3. Superset 3x
1. 8 Hammer Curls
2. 8 Dumbbell Tricep Extensions

Day 3:

1. Strength (Pull)
1. Snatch-grip Deficit Deadlift, work up to 3RM
2. Conditioning (Ruck)
1. 53lb KB Carry, 1 mile, un-even terrain
2. Overhead walk, 5x60'
3. Accessories
1. Dumbbell Shrugs, 3x20
2. Pull-ups, 3x10
3. DumbbellRows, 3x15
4. Weighted Planks, tabata
5. Cable Pull-throughs, 3x8