Tequila

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LE Tequila - Overview

LE Officer Tequila continues to deploy our latest iteration of fluid periodization for LE athletes. LE Officer Tequila continues to deploy our latest iteration of fluid periodization for LE athletes.

This 6-week, 4-5 day/week, 24-30x Session Training Cycle combines gym-based strength for lower This 6-week, 4-5 day/week, 24-30x Session Training Cycle combines gym-based strength for lower and total body, strength and hypertrophy for upper body, multi-modal and sprinting-focused work and total body, strength and hypertrophy for upper body, multi-modal and sprinting-focused work capacity, chassis integrity and T

capacity, chassis integrity and Tactical Speed, Explosive actical Speed, Explosive Power and Agility in Power and Agility in the same cycle.the same cycle. With T

With Tequila, we pull bacequila, we pull back some on TAC SEPk some on TAC SEPA and increase A and increase emphasis on uppeemphasis on upper body hyperr body hypertrophytrophy.. Here is the weekly schedule:

Here is the weekly schedule: Monday

Monday: Upper Hypertophy and Chassis Integrity: Upper Hypertophy and Chassis Integrity Tuesday

Tuesday: T: Tactical Speed, actical Speed, Explosive Power Explosive Power or Agility woror Agility work, Tk, Total Body otal Body StrengthStrength Wednesday

Wednesday: Upper Hypertrophy, Work Capacity: Upper Hypertrophy, Work Capacity Thursday

Thursday: Lower Body Strength, Chassis Integrity: Lower Body Strength, Chassis Integrity Frid

Fridayay: Athlete’s Cho: Athlete’s Choiceice – T – Total Rest or 2-otal Rest or 2-44 mile easy remile easy recovcovery ruery runn Saturday& Sunday

Saturday& Sunday: Total Rest: Total Rest

– Rob Shaul – Rob Shaul

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LE Tequila Week 1

SESSION 1

Obj: Upper Hypertrophy, Chassis Integrity Warm Up:

3 Rounds

3/5x Pull Ups

5/10x Bar or Bench Dips 12/15x Push Ups 5x Walking Lunges Instep Stretch 3x Shoulder Dislocates Training: (1) 6 Rounds

Gorilla Complex - Increase load each round until hard but doable 5/10x Chin ups - use a band for assistance if necessary

Lat + Pec Stretch (2) 20 Minute Grind

6x 1-Sided Dead Lift @ 15/25# on barbell 6x Slasher @ 16/20kg or 35/45# Dumbbell 3x Standing Plate Half-moon @ 25/35# (3) Foam Roll Legs/Low Back/Upper Back

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SESSION 2

Obj: TAC SEPA, Total Body Strength Warm up: 3 Rounds 10x Goblet Squats @ 8/12kg 10x Weighted Situps @ 25# 4x 40-foot shuttle Instep Stretch Training:

(1) 6 Rounds Every 30 Seconds 25m Sprint

(2) Repeat (1) in 25# Vest/IBA

(3) 7 Rounds

2x Craig Special - Increase load each round until 2x is hard, but doable, then immediately …. 2x Explosive Squat Jump

Hip Flexor Stretch

(4) Foam Roll Legs/Low Back/Upper Back **********************

SESSION 3

Obj: Upper Hypertrophy, Work Capacity Warm Up:

3 Rounds

8x Incline Bench Press @ 45/95# 2/3x Pull Ups

8x Walking Lunges 5x Shoulder Dislocate Instep Stretch

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(1) 5 Rounds

13x Incline Bench Press - increase load each round until 13x is hard, but doable 13x Bent Over Row - increase load each round until 13x is hard, but doable Hip Flexor Stretch

(2) 15-10-5 for Time

Power Cleans @ 65/95# Burpees

** Rest 3-5 Minutes

(3) 8 Rounds, Every 75 Seconds….. 150m Shuttle Sprint

(6x 25m lengths)

(4) Foam Roll Legs/Low Back/Upper Back **********************

SESSION 4

Obj: Lower Body Strength, Chassis Integrity Warm up: 3 Rounds 8x Back Squat @ 65/95# 4x Scotty Bobs @ 25# Instep Stretch Training: (1) 7 Rounds

4x Back Squat - increase load each round until 4x is hard but doable, then immediately 2x Squat Jumps - be explosive!

Pigeon Stretch (2) 15 Minute Grind ….

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15/15 Standing Founder 15x Swings @ 12/16kg 15/15 Kneeling Founder

15x GHD or Face Down Back Extension (3) Foam Roll Legs/Low Back

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SESSION 5

Obj: Recovery or Total Rest Training:

(1) Run 2-4 miles, easy, recovery pace Or

Total Rest

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LE Tequila Week 2

SESSION 6

3 Rounds

3/5x Pull Ups

5/10x Bar or Bench Dips 12/15x Push Ups 5x Walking Lunges Instep Stretch 3x Shoulder Dislocates Training: 4 Rounds

15x Bench Press- Increase load each round until 15x is hard but doable

15x Pull Ups - use a band for assistance if necessary - or Lat Pull Downs - increase load each round until 10x is hard, but doable

5x Kneeling Plate Halfmoon @ 25/35# 5x Standing Russian Twist @ 15/25# 5x Power Clean + Push Press @ 55/85# (3) Foam Roll Legs/Low Back/Upper Back

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************************* SESSION 7

(1) 5 Rounds Every 30 Seconds

Sprint/Crawl/Sprint/Crawl Agility Drill (2) Repeat (1) in 25# Vest/IBA

(3) 7 Rounds

2x Thruster - Increase load each round until 2x is hard, but doable, then immediately …. 1x Burpee - be explosive!

Pigeon Stretch

(4) Foam Roll Legs/Low Back/Upper Back ************************

SESSION 8

3 Rounds

3/5x Pull Ups

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5/10x Chin ups - use a band for assistance if necessary Lat + Pec Stretch

(2) 15 Minute AMRAP (As many rounds as possible) 5x Mr. Spectacular @ 12/16kg

Run 200m

(3) Foam Roll Legs/Low Back/Upper Back *******************

SESSION 9

Obj: Lower Body Strength, Chassis Integrity Warm up: 3 Rounds 8x Hinge Lift @ 65/95# 4x Scotty Bobs @ 25# Instep Stretch Training: (1) 7 Rounds

4x Hinge Lift - increase load each round until 4x is hard but doable, then immediately 2x Broad Jumps - be explosive!

15/15 Low Back Lunge 10x Hinge Lift @ 65/95# 15/15 Standing Founder 10x Good Morning @ 45/65# (3) Foam Roll Legs/Low Back ******************

SESSION 10

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LE Tequila Week 3

SESSION 11

Obj: Upper Hypertrophy, Chassis Integrity Warm up: 3 Rounds 4x Scotty Bob @ 15/25# 2/4x Pull Ups 8x Air Squat 5x Shoulder Dislocate Instep Stretch Training: 5 Rounds

13x Dumbbell Fly - increase load each round until 13x is hard, but doable

13x 1-Arm Dumbbell Row - increase load each round until 13x is hard, but doable Lat + Pec Stretch

(2) 20 Minute Grind

5x Cauldron @ 15#

5x Kneeling Keg Lift @ 16/20kg 5x Mr. Spectacular @ 12/16kg

(3) Foam Roll Legs/Low Back/Upper Back *******************

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Obj: TAC SEPA, Total Body Strength Warm up: 3 Rounds 10x Squats 5x Squat Jumps 10x Push Ups

5x Clapping Push Ups 4x 40-foot shuttle Instep Stretch Training:

(1) 5 Rounds

3x Explosive Squat Jump @ 45/65#, then immediately 3x Explosive Squat Jump unloaded

Hip Flexor Stretch (2) 5 Rounds

3x Explosive Bench Press @ 65/115#, then immediately 2x Explosive Push Up unloaded

Lat + Pec Stretch (3) 6 Rounds

3x Mr. Spectacular - Increase load each round until 3x is hard, but doable, then immediately ….

1x Burpee - be explosive! Hip Flexor Stretch

(4) Foam Roll Legs/Low Back/Upper Back ******************

SESSION 13

3 Rounds

8x Dumbbell Push Press @ 15/25# 8x Renegade Row @ 15/25#

5x Shoulder Dislocate Instep Stretch

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4 Rounds

15x Military Press - increase load each round until 15x is hard, but doable

15x Band Assisted Pull Ups or Lat Pull Downs increase load each round until 15x is hard, but doable

Hip Flexor Stretch (2) 15-10-5 for Time

Swings @ 16/20kg Box Jumps @ 20”

Weighted Sit Ups @ 25# ** Rest 3-5 Minutes

(3) 8 Rounds, Every 75 Seconds….. 150m Shuttle Sprint

(6x 25m lengths)

(4) Foam Roll Legs/Low Back/Upper Back **************

SESSION 14

15/15 Standing Founder 15x Swings @ 12/16kg

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***************

SESSION 15

Total Rest

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LE Tequila Week 4

SESSION 16

3 Rounds

3/5x Pull Ups

6x 1-Sided Dead Lift @ 15/25# on barbell 6x Slasher @ 16/20kg or 35/45# Dumbbell 3x Standing Plate Half-moon @ 25/35# (3) Foam Roll Legs/Low Back/Upper Back ******************

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SESSION 17

Obj: TAC SEPA, Total Body Strength Warm up: 3 Rounds 10x Air Squats 5x Squat Jumps 5x Burpees 4x 40-foot shuttle Instep Stretch Training: (1) 5 Rounds

Tactical Pro Agility Drill Rest 30 Seconds

(3) 7 Rounds

2x Craig Special - Increase load each round until 2x is hard, but doable, then immediately …. 2x Explosive Squat Jump

Pigeon Stretch

(4) Foam Roll Legs/Low Back/Upper Back ********************

SESSION 18

3 Rounds

8x Incline Bench Press @ 45/95# 8x Bent Over Row @ 45#

8x Walking Lunges 5x Shoulder Dislocate Instep Stretch

Training: 5 Rounds

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13x Bent Over Row - increase load each round until 13x is hard, but doable Hip Flexor Stretch

(2) 15 Minute AMRAP (As many rounds as possible) 3x 1-Arm Dumbbell Snatch # 25/35#

6x Box Jump @ 20” 6x EO’s

(3) Foam Roll Legs/Low Back/Upper Back *****************

SESSION 19

Obj: Lower Body Strength, Chassis Integrity Warm up: 3 Rounds 8x Walking Lunge 4x Scotty Bobs @ 25# Instep Stretch Training: (1) 7 Rounds

4x Walking Lunge - increase load each round until 4x is hard but doable, then immediately 2x Jumping Lunge - be explosive!

15/15 Low Back Lunge 10x Hinge Lift @ 65/95# 15/15 Standing Founder 10x Good Morning @ 45/65# (3) Foam Roll Legs/Low Back **************

SESSION 20

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LE Tequila Week 5

MONDAY SESSION 21

3 Rounds

3/5x Pull Ups

15x Bench Press- Increase load each round until 15x is hard but doable

15x Pull Ups - use a band for assistance if necessary - or Lat Pull Downs - increase load each round until 10x is hard, but doable

5x Kneeling Plate Halfmoon @ 25/35# 5x Standing Russian Twist @ 15/25# 5x Power Clean + Push Press @ 55/85# (3) Foam Roll Legs/Low Back/Upper Back

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************** TUESDAY SESSION 22

(1) 6 Rounds Every 45 Seconds

50m Shuttle Sprint (down 25m, back 25m) (2) Repeat (1) in 25# Vest/IBA

(3) 7 Rounds

2x Thruster - Increase load each round until 2x is hard, but doable, then immediately …. 1x Burpee - be explosive!

Pigeon Stretch

(4) Foam Roll Legs/Low Back/Upper Back *****************

WEDNESDAY SESSION 23

3 Rounds

3/5x Pull Ups

5/10x Bar or Bench Dips 12/15x Push Ups 5x Walking Lunges Instep Stretch 3x Shoulder Dislocates Training: (1) 6 Rounds

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Lat + Pec Stretch (2) 6 Rounds for Time

3x Bodyweight Rob Shauls 6x Sit Ups

** Rest 3-5 Minutes

(3) 8 Rounds, Every 75 Seconds…..

150m Shuttle Sprint (6x 25m lengths)

(4) Foam Roll Legs/Low Back/Upper Back ***************

THURSDAY SESSION 24

15/15 Standing Founder 15x Swings @ 12/16kg 15/15 Kneeling Founder

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FRIDAY SESSION 25

Total Rest

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LE Tequila Week 6

SESSION 26

Obj: Upper Hypertrophy, Chassis Integrity Warm Up: 3 Rounds 4x Scotty Bobs 4/8x Chin Ups 8x EO’s Instep Stretch 3x Shoulder Dislocates Training: (1) 5 Rounds

13x Seated Arnold Press - increase load each round until 15x is hard, but doable 13x 1-Arm Dumbbell Row -increase load each round until 13 is hard, but doable Hip Flexor Stretch

(2) 20 Minute Grind

5x Cauldron @ 15#

5x Kneeling Keg Lift @ 16/20kg 5x Mr. Spectacular @ 12/16kg

(3) Foam Roll Legs/Low Back/Upper Back *************

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SESSION 27

Obj: TAC SEPA, Total Body Strength Warm up: 3 Rounds 10x Air Squats 5x Squat Jumps 5x Burpees 4x 40-foot shuttle Instep Stretch Training: (1) 5 Rounds

1/2 Box Agility Drill Rest 40 Seconds

(3) 6 Rounds

3x Mr. Spectacular - Increase load each round until 3x is hard, but doable, then immediately ….

1x Burpee - be explosive! Hip Flexor Stretch

(4) Foam Roll Legs/Low Back/Upper Back ****************

SESSION 28

Obj: Upper Hypertrophy, Work Capacity Warm up: 3 Rounds 4x Scotty Bob @ 15/25# 2/4x Pull Ups 8x Air Squat 5x Shoulder Dislocate Instep Stretch Training:

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(1) 4 Rounds

15x Dumbbell Fly - increase load each round until 15x is hard, but doable 15x Bent Over Row - increase load each round until 15x is hard, but doable Lat + Pec Stretch

(2) 15 Minute AMRAP (As many rounds as possible) 5x Mr. Spectacular @ 12/16kg

Run 200m

(3) Foam Roll Legs/Low Back/Upper Back ******************

SESSION 29

Obj: Lower Body Strength, Chassis Integrity Warm up: 3 Rounds 8x Hinge Lift @ 65/95# 4x Scotty Bobs @ 25# Instep Stretch Training: (1) 7 Rounds

4x Hinge Lift - increase load each round until 4x is hard but doable, then immediately 2x Broad Jumps - be explosive!

15/15 Low Back Lunge 10x Hinge Lift @ 65/95# 15/15 Standing Founder 10x Good Morning @ 45/65# (3) Foam Roll Legs/Low Back *********************

SESSION 30

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Total Rest