Tag: Shield Training Systems

Training Update and Training Log 10/06/19 – 10/12/19

Training Update

After a long break from structured training and just “getting a workout in” every day, I’m back to regular programming. This time, I’m trying out a High Volume, Low Fatigue training approach developed by John Hanley with Barbell Hacks. The basic premise behind this type of training can be found HERE.

Here is my plan for the next five or so weeks:

Squat/Deadlift
M – Sq 65% x 7r x 8-11 sets
T- Dl 65% x 7r x 8-11 sets
W –
Th – Sq 70% x 5r x 8-11 sets
F – Dl 70% x 5r x 8-11 sets
S –
S –
***Main focus will be bumping volume weekly to get to 11 sets. I’ll also bump e1rm’s by 2.5lb / week.

Bench
M – Bench
T –
W – Bench
Th
F – Bench
S
S
**Alternating 8-11 sets of 65%x7r and 70%x5r. I’ll bump e1rm by 2.5lb every four sessions, and adding volume to get to 11 sets.

Accessory
M – Triceps
T – Biceps/Upper Back
W – Triceps/Abs/Traps
Th – Calves/Neck/Biceps
F – Triceps
S – Upper Back/Abs/Biceps/Calves/Neck
S –
**Pretty much all easy density block stuff. The barbell lifts will take priority in terms of total stress.

Conditioning
M – 12.5 min LISS
T – 12.5 min LISS
W – 12.5 min LISS
Th – 12.5 min LISS
F – 12.5 min LISS
S – 12.5 min LISS
S
**This will give me 75min/week of vigorous intensity conditioning as minimum recommended volume under the physical activity guidelines.

After 5 weeks I’ll start focusing on bumping weight. Maybe plan some 85% sessions here and there. I started really conservative with my e1rm’s so I should have some wiggle room these first several weeks.

Training Log

10/07/19
BW:173.2
–
Squat: 230 x 7 x 8 sets [2.5 min rest]
Bench: 182.5 x 5 x 8 sets [2.5 min rest]
Banded SA Tricep Pushdown: Red x 20 x 4 sets [1 min rest]
Assault Bike LISS x 12.5min (4.4 miles)

10/08/19
BW:172.2
–
Deadlift:
260 x 7 x 8 sets [2.5 min rest]
–
Chins:
BW x 15; 5 x 6 sets [1 min rest]
–
Plate Hammer Curl:
45×20,15,15,12 [1 min rest]
–
Assault Bike LISS x 12:30 (4.1 miles)
–

10/09/19
BW: 171.8
–
TnG Bench:
170 x 7 x 8 sets [2.5 min rest]
–
BB Skull Crusher:
45 x 25,15,15,15 [1 min rest]
–
Hanging Knee Raise:
BW x 18,8,8,8,8,8 [1 min rest]
–
Upright Row:
45 x 15 x 3 sets [1 min rest]
–
Assault Bike LISS x 12:30 (4.3 miles)
–

10/10/19
BW: 171.6
–
Squat: 247.5 x 5 x 8 sets [2.5 min rest]
–
Calf Raises:
BW + 25 x 25 x 4 sets [30s rest]
–
BB Bicep Curl:
45×30; 10 x 6 sets [60s rest]
–
Neck:
15 x 30; 10 x 5 sets [30s rest]
–
Assault Bike LISS x 12:30 (4.3 miles)
–

10/11/19
BW:172.0
–
Deadlift:
280 x 5 x 8 sets [2.5 min rest]
–
Bench:
182.5 x 5 x 8 sets [2.5 min rest]
–
Single Arm Band Tricep Pushdown:
Red x 25 x 4 sets [1 min rest]
–
Assault Bike LISS x 12:30 (4.4 miles)
–

10/12/19
BW: 172.6
–
DB Row:
75 x 10,8,8,6,6,6,6 [1 min rest]
–
Ab Wheel:
Knees x 30,12,12,12,12,12 [1 min rest]
–
Multi Grip Hammer Curl:
45 x 25,15,15,15,15 [1 min rest]
–
Calf Raise:
BW+25 x 25 x 4 sets [1 min rest]
–
Neck Extensions:
15 x 30,12,12,12,12,12 [1 min rest]
–
Assault Bike LISS x 12:30 (4.3 miles)

Training Log 05/12/19 – 05/18/19

https://youtu.be/6X9dj_k5ins

05/13/19
BW:174.4
–
Comp Squat:
385×1@8
310×5 x 5 sets
–
Comp Press:
170×1@8
140×4 x 5 sets
*Best feeling presses I’ve had in awhile
–
Close Grip Incline:
155×10
162.5×10
170×10
162.5×10
–
BB Strict Bicep:
45×15 x 3 sets
*These are much harder than normal, and the bicep pump is real
—–
05/14/19
BW:175.4
–
Conventional Deadlift:
395×1@8
315×5 x 5 sets
*I’ve given up on sumo. I just don’t enjoy it, even if it is stronger than my conventional. Training is supposed to be fun, right? 
–
Comp Bench:
270×1@8
225×4 x 5 sets
–
High Bar Squat (no belt):
155×10
165×10
175×10
185×10
195×10
—–
05/15/19
BW:175.6
–
DB Row 8min Density Block:
75×10 x 3 sets
65×10 x 2 sets
55×10 x 2 sets
–
Toes to Bar:
BWx 10,8,8,6,6,4,4
–
DB Strict Hammer Curl:
15’s x 20 x 3 sets
–
BB Skull Crusher:
45 x 20 x 1 set
45 x 15 x 2 sets
–
Assault Bike:
LISS x 10min
HIIT x 20min (30/90 x 10 rounds)
LISS x 5min
=11.0 miles
—–
05/16/19
BW:174.8
–
2ct Pause Squat:
280×4
290×4
300×4@8 x 4 sets
–
Pin Press @shoulders:
125×4
135×4
145×4@9
140×4@8 x 3 sets
–
Close Grip Bench:
175×10
182.5×10
190×10
182.5×10
–
BB Strict Bicep Curl:
45×20,15,15
——-
05/17/19
BW:175.6
–
Mid Shin Block Pull (no belt):
315×4
325×4
335×4 x 4 sets
*These we’re not bad. Almost good, even. Cool beans.
–
Comp Press:
130×4
140×4
150×4 x 4 sets
*This is pushing all time volume PR territory, I think. Too lazy to look back. Definitely a “skinny Dexter” volume PR, though. Winning.
–
RDL (no belt):
185×10
195×10
205×10
195×10
*Pro tip: if you sweat your ass off during training, the bar slides up and down your legs nicely during RDLs.
–
Skull Crushers: 
45×20,20,15
——-
05/18/19
BW:173.8
–
DB Row:
75x10x3
65x10x2
55x10x3
–
Toes to Bar:
10,8,8,5,5,5,5,5
–
DB Strict Hammer Curl:
20s x 20,20,15
–
Assault Bike:
10min LISS
20min HIIT (30/90 x 10 rounds)
6min LISS
=11.1 miles
—–

Training Log 04/28/19 – 05/11/19

https://youtu.be/xZ5aMWjNstk
https://youtu.be/o3XecA-PXOc

04/29/19 – Training
BW:175.6
–
Comp Squat:
375×1@8
300×5 x 5 sets
–
Comp Press:
165×1@8.5
135×4 x 5 sets
–
Close Grip Incline Bench:
145×10
155×10
162.5×10@8
155×10
–
Strict BB Bicep Curl:
45×12 x 3 sets
—–

04/30/19 – Training
BW:175.6
–
Sumo:
405×1@8
325×5 x 5 sets
–
Comp Bench:
260×1@8
215×4 x 5 sets
–
High Bar Squat:
165×10
175×10
185×10
175×10
–
Banded Tricep Pushdown:
Blue x 25 x 3 sets
—–

05/01/19 – Training
BW:176.2
–
2ct Pause Squat (no belt):
265×4
275×4
285×4 x 3 sets
–
Pin Press @ Shoulders (no belt):
115×4
125×4
135×4 x 3 sets
–
Close Grip Bench Press (no belt):
165×10
172.5×10
180×10
170×10
–
7min Chins Density Block:
BW x 10,8,8,8,6,6,6 [52]
–
Assault Bike LISS x 5.0 miles (15:15)
–
Friday and Saturday are going to be ~16 hour days, so I have to squeeze two training sessions and a GPP session in over today and tomorrow. So I did upper back and half of my cardio after today’s session, I will do abs and the other half of cardio after tomorrow’s session, and I’ll do Saturday’s GPP/Cardio session on Sunday. Back on schedule Monday. Just make it fit.

05/02/19 – Training
BW:175.2
–
Mid Shin Block Pull (no belt):
275×4
295×4
315×4 x 3 sets
–
Comp Press:
115×4
130×4
140×4 x 3 sets
–
RDL (no belt):
155×10
175×10
185×10
175×10
–
Toes to Bar:
BW x 10 x 3 sets
–
Assault Bike LISS x 5.0 miles (15:17)

05/05/19 – Accessory/Conditioning
BW:174.4
–
Strict Barbell Row 7min Density Block:
100×12,12,12,10,10,10
–
Toe to Bar 7min Density Block:
BW x 10,10,6,4,4
–
Assault Bike:
10 min LISS
10 min HIIT (30s sprint/90s recovery ride)
10 min LISS
Total Distance – 9.6 miles
—–

05/06/19 – Training
BW:176.2
–
Comp Squat:
380×1@8
305×5 x 5 sets
–
Comp Press:
165×1@8.5
135×4 x 5 sets
–
Close Grip Incline:
147.5×10
157.5×10
165×10
157.5×10
–
BB Strict Bicep Curl:
45×15 x 3 sets
—–

05/07/19 – Training
BW:175.6
–
Conventional Deads:
380×1@8
305×5 x 5 sets
*Sumo was bugging my right hip during warm ups. I switched to conventional, and things were fine. 
–
Comp Bench:
265×1@8
220×4 x 5 sets
–
High Bar Squat (no belt):
165×10
177.5×10
190×10
185×10
—–

5/8/19 – Accessory/Conditioning
BW:176.2
–
DB Row: 
65×10 x 6 sets
–
Toe To Bar:
BW x 10,5,5,5,5,5
–
Assault Bike:
10 min LISS
14 min HIIT (30/90 x 7 rounds)
6 min LISS
Total – 9.7 miles
—–

5/9/19 – Training
BW:177.0
–
2ct Pause Squat (no belt):
275×4
285×4
295×4 x 3 sets
–
Pin Press @ Shoulders (no belt):
120×4
130×4
140×4 x 3 sets
–
Close Grip Bench Press (no belt):
170×10
177.5×10
185×10
175×10
–
Strict BB Bicep Curl:
45×15 x 3 sets

05/10/19 – Training
BW:176.6
–
Mid Shin Block Pull (no belt):
305×4
315×4
325×4 x 3 sets
–
Comp Press:
125×4
135×4
145×4 x 3 sets
–
RDL (no belt):
175×10
185×10
195×10
185×10
—–

05/11/19 – Accessory/Conditioning
BW:177.2
–
DB Row 8min Density Block:
70 x 10 x 6 sets
–
Toe to Bar 8min Density Block:
BW x 8,8,6,6,4,4,4 [40]
–
Assault Bike:
LISS x 10 min
HIIT x 20 min (30/90 x 10 rounds)
Total: 9.1 miles

SWAT Challenge Training Program – Week 8

It’s Race Week! Welcome back for the final week of training for 2019 EPD Foundation SWAT Challenge!

Click HERE to sign up for the Challenge!

Follow the links below to check out our previous posts in this series: Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7


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.

Good luck this Saturday, and MAY THE FOURTH BE WITH YOU!

Training Log 04/21/19 – 04/27/19

https://youtu.be/3q9rL_rdYYA

LOW STRESS WEEK
4/22/19
BW:175.6
–
Comp Squat:
350×1
270×6
–
Comp Press:
155×1
125×6
–
Feet Up Bench:
135×10
150×10
160×10
—–
04/23/19
BW:176.0
–
Sumo Dead:
350×1
270×6
–
Comp Bench:
225×1
180×6
–
530 High Bar:
135×8 x 3 sets
—–
04/24/19
BW:175.6
–
Chinups x 15 x 1 set
Ab Wheel x 30 x 1 set
Knee Raise x 15 x 1 set
Assault Bike LISS x 30 minutes (10.2 Miles)
—–
04/25/19
BW:174.4
–
530 Squat (no belt):
315×1@8
267.5×6@8
–
Press (no belt):
150×1@8
127.5×6@8
–
TnG Bench:
165×10
175×10
185×10
–
First workout in the garage gym. I already love it.
—–
04/26/19
BW:176.0
–
RDL (no belt):
175×10
185×10
200×10
–
2ct Pause Press (no belt):
135×1
115×6
–
Barbell Row (no belt):
115×10
125×10
135×10
–
Low stress week complete. Next week i’ll start another five week development block that will be similar to the last block (press focus). This coming block should be better since I won’t be going out of town at all, I won’t have the insane Saturday HIIT sessions (tomorrow is the last one), and I’ll be in my own gym. For this past block, the wheels started falling off during week five despite really good progress the first four weeks. I’m not sure if this is due to one of the confounding variables mentioned above, or if four weeks was the right block length and five was too many (TTP, and all). I’ll be thinking about this during the next block.
—–
04/27/19
Last day for the SWAT Challenge HIIT workouts @ Hard HIIT. The Challenge is next weekend. These were fun, but I’m glad they’re done. I’m not really convinced that they were bad for my strength goals, but I know they weren’t good for them. One positive out of them is that it really drove home the utility of being strong and having a baseline level of conditioning and work capacity. I never had any trouble finishing the workouts, and was usually in the “front of the pack”, so to speak.
–
BW: 174.8
–
Round 1:
Squat Jump/Burpee Ladder
x20/10
x16/8
x12/6
x8/4
x4/2
(then)
x 1/4 mile run
–
Round 2:
Pullup/KB Thruster Ladder
x12/12
x10/10
x8/8
(then)
x 1/4 mile run
–
Round 3:
KB Sumo Squat to High Pull/Lateral Hand Walks over Bench Ladder
x20/20
x15/15
x10/10
(then)
x 1/4 mile run
–
Round 4:
1000m Row
(then)
x 25 battling rope slams
x 50 battling rope jumping jacks
–
Round 5:
MB Russian Twist x 20
Mountain Climber x 20
–3 sets each–
(then)
x 1/4 mile run
–
Round 6:
Sprint 2 Flights of Stairs x 5 sets
–
Took about 33 minutes.

SWAT Challenge Training Program – Week 7

Welcome back for Week 7 of the EPD Foundation SWAT Challenge Training Program!

Click HERE to sign up for the Challenge!

Follow the links below to check out our previous posts in this series: Week 1
Week 2
Week 3
Week 4
Week 5
Week 6


Otherwise, let’s get right to the programming for Week 7!

Week 7 – The Program

Week 7 – Day 1: Strength and HIIT Circuit

Exercise #1 –
-Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat –
-Prescription – 2 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 – 2 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 – 8 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 6 rounds


Week 7 – Day 2: Low Intensity Steady State Cardio + Abs

Exercise #1
-Running OR Cycling OR Rowing OR Incline Walking
-Prescription – 35 minutes @ a moderate intensity

Exercise #2
-Ab Wheel OR Front Plank OR Hanging Knee Raise OR Situps
-Prescription – 8 minute density block

Week 7 – Day 3: Strength and HIIT Circuit

Strength
Exercise #1 –
-Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat –
-Prescription – 2 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 – 2 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 – 8 minute density block

HIIT Circuit:
1-Goblet Squat x 10
2-Jumping Jacks x 45 seconds
3-Pushups x 15
4-Lunges x 10 each leg
5-Dumbbell Bicep Curl to Shoulder Press x 10
6-Mountain Climber x 20 each leg
7-Rest 45-60 seconds
x 6 rounds

Week 7 – Day 4: Bonus Day

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 7 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 13 rounds

Important Information

The updates, additions, and/or changes from Week 6 to Week 7 are found in bold. Particulars that are not in bold are the exact same prescription as last week. You will notice that for the strength movements volume has decreased, and for the circuits/conditioning, volume has increased. Since we are getting closer to the challenge, the training will get more specific each week. There are also no new exercises this week.

Happy Training, Folks!

Thanks for checking out Week 7 of the EPD Foundation SWAT Challenge Training Program. Let us know what you think in the comments below, and we will see you next week!

Training Log 04/14/19 – 04/20/19

https://youtu.be/GE1kGTlRL-Q
No videos of Tuesday and only top sets for Thursday and Friday

04/15/19
BW:176.6
–
Comp Squat:
365×1@7
380×1@8
305×5 x 5 sets
–
Comp Press:
155×1@7
170×1@9.5…if you press forward out of the bottom…you’re gonna have a bad time.
140×4 x 5 sets
–
Close Grip Incline Bench (No Belt):
115×10
125×10
135×10
130×10 x 2 sets
–
Barbell Bicep Curl:
45×15 x 3 sets
–
Standing Calf Raise:
120×15 x 3 sets
—–
04/16/19
BW:175.8
–
Sumo Deadlift:
365×1
405×1
295×5 x 5 sets
*Hip was bugging me today. Stayed conservative. 
–
Comp Bench:
245×1
200×5 x 5 sets
*Meh
–
High Bar Squat (no belt):
135×10 x 5 sets
*Hip got progressively better with each set.
–
Last week of this development phase before a low stress week. I think it’s coming just in time. 
—–
04/17/19
BW:175.6
–
9min Assisted (Red Band) Chins:
10,10,10,8,8,8,6,6,6,6 [78]
–
9min Abs:
Ab Wheel x10/ Knee Raise x5 x 8 Rounds
–
Assault Bike LISS x 30 minutes (10.2 miles)
—–
4/18/19
BW: 175.8
–
2ct Pause Squat (no belt):
250×4
260×4
270×4
255×4 x 2 sets
–
Pin Press @ Shoulders (no belt):
115×4
120×4
130×4
120×4 x 2 sets
–
Press (No Belt):
70×10
80×10
90×10
80×10 x 2 sets
—–
4/19/19
BW:175.4
–
Sumo Block Pull (no belt):
275×4
295×4
315×4
295×4 x 2 sets
–
Comp Press:
125×4
135×4
145×4
125×4 x 2 sets
–
Back Raise:
BW x 25 x 3 sets
—–

SWAT Challenge Training Program – Week 6

Welcome back for Week 6 of the EPD Foundation SWAT Challenge Training Program!

Click HERE to sign up for the Challenge!

Follow the links below to check out our previous posts in this series: Week 1
Week 2
Week 3
Week 4
Week 5


Otherwise, let’s get right to the programming for Week 6!

Week 6 – The Program

Week 6 – Day 1: Strength and HIIT Circuit

Exercise #1 –
-Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat –
-Prescription – 3 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 – 3 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 – 8 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 6 – Day 2: 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 – 8 minute density block

Week 6 – Day 3: Strength and HIIT Circuit

Strength
Exercise #1 –
-Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat –
-Prescription – 3 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 – 3 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 – 8 minute density block

HIIT Circuit:
1-Goblet Squat x 10
2-Jumping Jacks x 45 seconds
3-Pushups x 15
4-Lunges x 10 each leg
5-Dumbbell Bicep Curl to Shoulder Press x 10
6-Mountain Climber x 20 each leg
7-Rest 45-60 seconds
x 5 rounds

Week 6 – Day 4: Bonus Day

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 6 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 12 rounds

Important Information

The updates, additions, and/or changes from Week 5 to Week 6 are found in bold. Particulars that are not in bold are the exact same prescription as last week. You will notice that for the strength movements volume has decreased, and for the circuits/conditioning, volume has increased. Since we are getting closer to the challenge, the training will get more specific each week. There are also no new exercises this week.

Happy Training, Folks!

Thanks for checking out Week 6 of the EPD Foundation SWAT Challenge Training Program. Let us know what you think in the comments below, and we will see you next week!

Training Log 04/07/19 – 04/13/19

https://youtu.be/bJXOMgbjUfg

Spent the week out of town for SWAT training, and had to do just a little bit of modification due to equipment limitations. Pretty decent week of training despite shitty equipment and being dog ass tired coming into each training session.
—–
4/8/19
BW:175.8
–
Comp Squat:
360×1
375×1@8
300×5 x 5 sets
–
Comp Press:
150×1
165×1
135×4 x 5 sets
–
Dumbbell Close Grip Incline Bench Press:
45s x 10
55s x 10
65s x 10
60s x 10 x 2 sets
–
BB Bicep Curl:
65×15,13,13
–
Standing Calf Raise:
BW x 20 x 3 sets
—–
4/9/19
BW:?
–
Comp Deadlift:
395×1
420×1@8
330×5 x 2 sets
315×5 x 3 sets
–
Comp Bench:
250×1
260×1@8
215×4 x 5 sets
–
RFESS:
BW x 10 x 5 sets
–
Dips:
BW x 10 x 3 sets
—–
4/10/19
BW:?
–
2000m Row
–
8min Chins:
BW x 5 x 12 sets
–
Ab Wheel x 20 x 3 sets
–
Knee Raise x 8 x 3 sets
–
DB Bicep Curl:
20s x 15 x 3 sets
–
Standing Calf Raise:
BW x 20 x 3 sets
–
Incline Treadmill LISS x 30 minutes
—–
4/11/19
BW:?
–
2ct Pause Squat (No Belt):
275×4
290×4
300×4@9
285×4 x 2 sets
–
Seated Pin Press @ Shoulders:
100×4
115×4
125×4@9
115×4 x 2 sets
–
Press (No Belt):
60×10
75×10
90×10
85×10 x 2 sets
—–
4/12/19
BW:?
–
Mid Shin Sumo Rack Pull (No Belt):
295×4
315×4
330×4@9
315×4 x 2 sets
–
Comp Press:
125×4
135×4
145×4@9
135×4 x 2 sets
–
Back Raise:
BW x 25 x 3 sets
–
BB Bicep Curl:
50 x 20,15,10
–
Seated Calf Raise:
50 x 10 x 3
–
Tricep Pushdown:
80 x 20 x 3 sets
—–
4/13/19
BW:176.6
–
40min HIIT @ Hard HIIT
—–

SWAT Challenge Training Program – Week 5

Welcome back for Week 5 of the EPD Foundation SWAT Challenge Training Program!

Click HERE to sign up for the Challenge!

Follow the links below to check out our previous posts in this series: Week 1
Week 2
Week 3
Week 4

Otherwise, let’s get right to the programming for Week 5!

Week 5 – The Program

Week 5 – Day 1: Strength and HIIT Circuit

Exercise #1 –
-Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat –
-Prescription – 4 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 – 4 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 – 7 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 4 rounds


Week 5 – Day 2: 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 – 7 minute density block

Week 5 – Day 3: Strength and HIIT Circuit

Strength
Exercise #1 –
-Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat –
-Prescription – 4 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 – 4 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 – 7 minute density block

HIIT Circuit:
1-Goblet Squat x 10
2-Jumping Jacks x 45 seconds
3-Pushups x 15
4-Lunges x 10 each leg
5-Dumbbell Bicep Curl to Shoulder Press x 10
6-Mountain Climber x 20 each leg
7-Rest 45-60 seconds
x 4 rounds

Week 5 – Day 4: Bonus Day

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 11 rounds

Important Information

The updates, additions, and/or changes from Week 4 to Week 5 are found in bold. Particulars that are not in bold are the exact same prescription as last week. You will notice that for the strength movements volume has decreased, and for the circuits/conditioning, volume has increased. Since we are getting closer to the challenge, the training will get more specific each week. There are also no new exercises this week.

Happy Training, Folks!

Thanks for checking out Week 5 of the EPD Foundation SWAT Challenge Training Program. Let us know what you think in the comments below, and we will see you next week!