Weekly Miles Walked: 39 Miles [Goal 28+] Cumulative 2020 Miles Walked to Date: 779.75 Miles [Goal:1500]
05/31/2020 BW:177.4 – Rest Day
06/01/2020 BW:178.2 – Comp Squat: 415×1 425×1 365×4 x 3 sets – TnG Bench: 275×1 x 2 sets 245×4 x 3 sets – 2ct Pause Bench: 190×4 200×4 210×4 220×4
06/02/2020 BW:178.0 – Assault Bike: LISS x 20min [6.5 miles] Pullup: BW x 14 x 1 set Ab Wheel: Knees x 35 x 1 set Dips: BW x 20 x 1 set Barbell Bicep Curl: 45 x 30 x 1 set Calf Raise: BW x 50 x 1 set Neck Extension: 20 x 30 x 1 set
06/03/2020 BW: 177.2 – Comp Deadlift: 395×1 425×1 375×4 x 4 sets – Comp Bench: 270×1 280×1 250×3 x 3 sets – Pause Squat (no belt): 330×4 340×4 350×4…PR 330×4
06/04/2020 BW:176.6 – Assault Bike: LISS x 20min [6.6 miles] – Blast Strap Inverted Row: BW x 30 x 1 set Hanging Knee Raise: BW x 20 x 1 set Feet Elevated Pushup: BW x 20 x 1 set Plate Hammer Curl: 25lb x 50 x 1 set Calf Raise: BW x 50 x 1 set 45 Degree Back Raise: BW x 30 x 1 set Banded Pullapart: Green x 50,25,25
Weekly Miles Walked: 30 Miles [Goal 28+] Cumulative 2020 Miles Walked to Date: 740.75 Miles [Goal:1500]
05/24/2020 BW:176.2 – Rest Day
05/25/2020 BW:176.2 – Comp Squat: 410×1 350×4 x 4 sets – Comp Bench: 270×1 237.5 x 3 x 5 sets – Tempo Dips: BW x 8 x 5 sets – Barbell Bicep Curl: 33 x 25 x 4 sets – Calf Raise: BW x 25 x 4 sets – *Worked 12 hours after training.
05/26/2020 BW:175.6 – Rest Day – *Worked another 12 hour shift.
05/27/2020 BW:174.6 – Comp Deadlift: 425×1@10 330 x 4 x 4 sets – 2ct Pause Bench: 165×8 175×8 185×8 x 3 sets – High Bar Squat (no belt): 135×8 185×8 225×8 275×8 225×8 185×8 135×8 – Tricep Pushdown x Green x 50 x 1 set – Band Pullaparts x Green x 50 x 1 set – **Had to decrease training stress due to lack of sleep from working until 0300 *Worked 15 hours after training. This was my 10th day in a row working.
05/28/2020 BW:173.6 – Assault Bike: LISS x 25min (8.2 miles) – Ab Wheel x Knees x 10 x 3 sets Dead Stop Pullup x BW x 5 x 3 sets Barbell Bicep Curl x 45 x 10 x 3 sets 45 Degree Back Raise x BW x 10 x 3 sets – *Another day of decreased training stress from external stressors (lack of sleep and food)
05/29/2020 BW:175.6 – Pause Squat (no belt): 380×1 PR 365×3 345×3 x 2 sets – Floor Press: 265×1 255×3 245×3 x 2 sets – Dips: BW x 15,15,10,10,10 – Blast Strap Inverted Row: BW x 25,20,15,15 – *Good day of training despite rough week of work.
05/30/2020 BW:176.6 – Pause Deadlift (no belt): 385×1 365×3 345 x 3 x 2 sets – TnG Bench (no belt): 275×1 260×3 247.5 x 3 x 2 sets – Stiff Leg Deadlift (no belt): 235×8 245×8 255×8 – Banded Pull Apart: Green x 50 x 1 set
05/16/2020 BW:175.4 – Assault Bike: LISS x 25min (8.7 miles) – Dead Stop Chinup: BW x 16,8,6 [60s rest] – Hanging Leg Raise: BW x 20,8,7 [60s rest] – Standing Lever Row: 50 x 10 x 3 sets [60s rest] – Strict DB Bicep Curl: 20’s x 25,15,10 [60s rest]
05/04/2020 BW:177.2 – Comp Squat: 332.5 x 4 375 x 1 400 x 1 332.5 x 4 x 5 sets – Comp Press: 135 x 4 162.5 x 1 135 x 4 x 4 sets – 3ct Pause Bench: 135 x 10 145 x 10 155 x 10 165 x 10 172.5 x 10 – Calf Raise: BW x 30 x 6 sets [30s rest] – Multi-Grip Bicep Curl: 45 x 25,15,15,10,10 [30s rest]
05/08/2020 BW:176.6 – Pause Deadlift (no belt): 305×4 315×4 325×4 305×4 x 3 sets – Stiff Leg Deadlift (no belt): 225 x 10 x 3 sets – Touch N Go Bench (no belt): 225×4 235×4 245×4 232.5×4 x 3 sets – Neck Extensions: 20 x 25,15,10 – Banded Overhead Tricep Extensions: Red x 50 x 1 set
04/29/2020 BW:178.0 – Assault Bike: LISS x 33’20” (11.2 miles) – Dead Stop Pullup: BW x 5 x 6 sets [30s rest] – Ab Wheel: Knees x 10 x 6 sets [30s rest] – Hanging Oblique Crunch: BW x 5ea x 4 sets [30s rest] – Blast Strap Inverted Row: BW x 15 x 6 sets [30s rest] – Multi Grip Bicep Curl: 45 x 15 x 3 sets; x 10 x 3 sets [30s rest]
04/30/2020 BW:177.0 – Squat (no belt): 330×4 340×4 350×4 PR 332.5 x 4 x 3 sets – Slingshot Bench: 260×4 270×4 280×4 265×4 x 3 sets – Close Grip Incline: 130×10 135×10 140×10 132.5×10 – Calf Raise: BWx25 x 6 sets [30s rest]
Otherwise, let’s get right to the programming for Week 8!
Week 8 – The Program
This is the final week of the program, and it is set up just a little bit differently than the previous seven weeks. You will train only three days this week, consisting of a strength/HIIT day, a HIIT circuit or sprint day, and a LISS/Abs day. The training for each day has been adjusted to allow for the hardest training to be done earlier in the week. In addition to this, there has been a slight reduction in overall training stress (volume adjustments are in bold, as always). The combination of these two things should allow you to be in great condition for the race on Saturday!
Week 8 – Day 1: Strength and HIIT Circuit
Exercise #1 – -Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat – -Prescription – 1 working sets of 6 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #2 – -Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press -Prescription – 1 working sets of 6 repetitions @ 2RIR -Rest no more than 2 minutes between sets
Exercise #3 – -Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine -Prescription – 6 minute density block
HIIT Circuit: 1-Medicine Ball Squat Jump x 20 2-Dumbbell RDL + Dumbbell Row x 15 3-Dumbbell Thruster x 15 4-Get Ups x 8 5-Bicycle Abs x 15 each leg 6-Dumbbell Reverse Lunge x 10 each leg 7-Rest 45-60 seconds x 5 rounds
Week 8 – Day 2: HIIT
HIIT Circuit OR HIIT Cardio Sprints (pick one)
HIIT Circuit: 1-Sled Push x down and back 2-Farmers Carry x down and back 3-Dips x 10 4-Deep Squat Battling Rope (Alternating) x 30s 5-Tire Flip x 45s 6-Burpees x 10 7-Rest 90-120 seconds x 5 rounds
OR
HIIT Cardio Sprints: Exercise #1: Incline Running Sprints OR Cycling Sprints OR Rowing Sprints OR Flat Running Sprints Prescription: 30 seconds sprint / 90 seconds rest x 10 rounds
Week 8 – Day 3: Low Intensity Steady State Cardio + Abs
Exercise #1 -Running OR Cycling OR Rowing OR Incline Walking -Prescription – 30 minutes @ a moderate intensity
Exercise #2 -Ab Wheel OR Front Plank OR Hanging Knee Raise OR Situps -Prescription – 6 minute density block
We sincerely hope you’ve enjoyed the training for the SWAT Challenge. Thank you so much for choosing to take part in this great event for the community and the Evansville Police Department Foundation. Let us know what you thought of the program.
04/21/2020: BW:177.2 – Comp Deadlift: 330×5 385×1 410×1 330×5 x 4 sets – Comp Bench: 205×5 240×1 255×1 205×5 x 5 sets – Tempo Squat: 170×10 180×10 190×10 x 2 sets – Supine Skull Crusher 45 x 25,15,10 [30s rest] – Neck Extensions: 20 x 25,15,10 [30s rest]
04/22/2020: BW:179.2 – Assault Bike: LISS x 33’20” (11.7 miles) – Ab Wheel: Knees x 10 x 6 sets [30s rest] – Dead Stop Pullup: BW x 4 x 5 sets [30s rest] – Plate Hammer Bicep Curl: 45 x 12 x 6 sets [30s rest] – Banded Woodchop: Green x 15 x 6 sets [30s rest] – Banded Row: Green x 25 x 4 sets [30s rest]
04/23/2020: BW:178.0 – Squat (no belt): 325×4 335×4 345×4 325×4 x 3 sets – Slingshot Bench: 255×4 265×4 275×4 260×4 x 3 sets – Close Grip Incline Bench: 130×10 135×10 140×10 132.5×10 – Single Leg Calf Raise: BW x 10 x 6 sets [30s rest]
04/24/2020: BW:177.6 – Mid Shin Block Pull (no belt): 365×4 375×4 385×4 365×4 x 3 sets – RDL: 225×10 240×10 250×10 235×10 – Close Grip Bench: 215×4 222.5×4 230×4 217.5×4 x 3 sets – Blast Strap Skull Crusher: BW x 10 x 6 sets [30s rest] – Neck Extensions: 20 x 25,15,10 [30s rest]
04/25/2020: BW:176.0 – Assault Bike: LISS x 33’20” (11.8 miles) – Hanging Leg Raise: BW x 5 x 6 sets [30s rest] – Dead Stop Chinup: BW x 5 x 6 sets [30s rest] – Single Arm DB Row: 50 x 10 x 6 sets [30s rest] – DB Bicep Curl: 25’s x 10 x 3 sets; x 8 x 3 sets [30s rest]
04/15/2020 BW:177.2 – Assault Bike: LISS x 33’20” (11.6 Miles) – Ab Wheel: Knees x 10 x 6 sets [30s rest] – Chest Supported Row: 45’s x 10 x 6 sets [30s rest] – Banded Woodchop: Green x 25 x 4 sets [30s rest] – Barbell Bicep Curl: 53lb x 10 x 6 sets [30s rest]
04/16/2020 BW:180.0 – Squat (no belt): 325×4 335×4 345×4 325×4 x 3 sets – Slingshot Bench: 255×4 265×4 275×4 260×4 x 3 sets – Close Grip Incline Bench: 130×10 135×10 140×10 132.5×10 – Single Leg Calf Raise: BW x 15 x 6 sets [30s rest]
04/17/2020 BW:177.2 – Mid Shin Block Pull (w/ belt): 360×4 370×4 380×4 360×4 x 3 sets – Romanian Deadlift: 225×10 235×10 245×10 232.5×10 – Close Grip Bench: 215×4 222.5×4 230×4 217.5×4 x 3 sets – Banded Tricep Pushdown: Red x 50; 25 x 5 sets [30s rest] – Neck Extensions: 20 x 25,15,10 [30s rest] – I did the RDL’s after the block pulls (instead of after benching) because the bar was already loaded and I didn’t want to change shoes twice. Laziness all around. Lol
04/18/2020 BW:177.2 – Assault Bike: LISS x 33’20” (11.5 miles) – Hanging Leg Raise: BW x 5 x 6 sets [30s rest] – Dead Stop Chin Up: BW x 5 x 6 sets [30s rest] – Dumbbell Row: 50s x 10 x 3 sets; x 8 x 3 sets [30s rest] – Dumbbell Bicep Curl: 25’s x 8 x 6 sets [30s rest]
