Tag: SWAT Fitness

Training Log 10/17/2021 – 10/23/2021 – Deload/Pivot

Sunday 10/17/2021
BW: 182.2
–
Incline Treadmill x 30min
BW Lunge x 10 x 5
Assisted Pullup x 10 x 5
Pushup x 10 x 5
Situp x 10 x 5

Monday `10/18/2021
BW: 181.4
–
Incline Treadmill x 30min
Air Squat x 20 x 5
DB Shoulder Press 15’s x 75 reps
SL Back Raise x 10 x 5
Inverted Row x 20 x 5

Tuesday 10/19/2021
BW:180.4
–
Incline Treadmill x 30min
RFESS BW x 50 reps
Chinups BW x 50 reps
Dips BW x 50 reps
Neck Extensions 15lb x 25,15,10

Wednesday 10/20/2021
BW: 181.8
–
Incline Treadmill x 30min
Ab Wheel x 25,15,10
Hip Thrust x 100 reps
Assault Bike x 30min

Thursday 10/21/2021
BW: 182.8
–
Incline Treadmill x 30min
Trap Bar DL 150x5x3
SSB Squat 150x5x3
Pullup x 5 x 5
BTN Press 45x8x3

Friday 10/22/2021
BW:181.8
–
Incline Treadmill x 30min
Lunge x 20,15,15
Back Raise x 25,20,10
Pushup x 25,15,10
Neutral Grip Chinup x 10,8,7
Plank x 60s

Saturday 10/23/2021
BW:182.0
–
Assault Bike x 30min
Calf Raise x 100 reps
Knee Raise x 20,15,15
Banded Woodchop x 30,30,20
DB Bicep 15’s x 25 x 3
BB LTE 33lb x 25 x 3
Neck Extensions 15lb x 25,20,20

Training Log 10/10/2021 – 10/16/2021

10/10/2021
BW:180.8
–
Treadmill x 45min @ 3.0mph/ 7.5-10.0% Grade
Situps x 25,10,10,8,7,5,5,5 [30s rest]
Pushups x 30,20,10,8,7,8,7 [30s rest]
Chinups x 10,5,5,5,5,3,4,3 [30s rest]

10/11/2021
BW: 180.8
–
Comp Deadlift:
287.5×5
325×1
355×1
385×1
287.5×5 x 4 sets
–
Comp Bench:
220×3
240×1
260×1
275×1
220×3 x 7 sets
–
Back Raise x BW x 25,20,15,15,15,15,20 [30s rest]
DB Row: 65 x 10 x 4 sets [30s rest]
BB Bicep: 45 x 8 x 5 sets [30s rest]

10/12/2021
BW:180.8
–
High Bar Squat:
262.5×5 x 5 sets
300×1
330×1
340×1
350×1
–
Comp Press:
140×3 x 8 sets
155×1
165×1
175×1
–
RFESS: 15’s x 8 x 5 sets [30s rest]
Seated DB Press: 15’s x 15,15,10,10,10 [30s rest]
Banded Tricep Pushdown: Average x 20,20,20,10,10 [30s rest]

10/13/2021
BW: 182.0
–
Treadmill x 15min @ 3.0mph / 10.0% Grade
Assault Bike x 15min HIIT
Ab Wheel x 35,25,15,10,10 [30s rest]
Pullup x BW x 10,5,5,4,3,3 [30s rest]
Side Plank x 45s x 3 sets; x 30s x 2 sets [15s rest]
Situp x 20,10,10,10,10 [45s rest]
DB RDL: 65’s x 8 x 5 sets [30s rest]

10/14/2021
BW: 181.8
–
Treadmill x 15min @ 3.0mph/10% Grade
–
Pause Deadlift:
262.5×5 x 5 sets
330×1
340×1
350×1
–
Close Grip Bench:
220×3 x 8 sets
245×1
260×1
275×1
–
Back Raise x 25lb x 10 x 5 sets

10/15/2021
BW:181.8
–
Neutral Chinup x 5 x 10 sets
Dips x 10 x 5 sets
Knee Raise x 15,10,8,7,5,5
Situp x 10 x 5 sets
Assault bike x 15min

10/16/2021
BW:181.2
–
REST

Training Log 10/03/2021 – 10/09/2021

https://youtu.be/AzUOzA5sQ-M

Sunday 10/03/2021
BW:181.8
–
Incline Treadmill x 30min
Assault Bike x 30min
–
Chinup x 5 x 10
Calf Raise x 20 x 10
Knee Raise x 10 x 5; x 5 x 5
Side Hold x 30s x 10

Monday 10/04/2021
BW: 184.4
–
Deadlift:
285x5x5
340×1
360×1
380×1
–
Bench:
215x3x8
245×1
260×1
270×1
–
Pushups x 25,10,15,10,5 [30s]
Biceps x 33lb x 25,15,15,10,10

Tuesday 10/05/2021
BW: 182.2
–
High Bar Squat:
262.5x5x5
300×1
325×1
350×1
–
Press:
140x3x8
160×1
175×1
–
Back Raise x BW x 20 x 5 sets
Band Pullaparts x Mini x 20 x 5
Band Tricep x Average x 20 x 5

Wednesday 10/06/2021
BW:182.6
–
Incline Treadmill x 30min
Assault Bike x 30min
–
Band (Average) Assisted Pullup x 15,10,8,5,5; BW x 5,5 [30s]
Ab Wheel x 30,20,15,15,10,10 [30s]
Situps x 10,5,5,5,5,5,8,7 [30s]

Thursday 10/07/2021
BW:182.4
–
Pause (@ Knee) Deadlift:
260x5x5
315×1
330×1
345×1
–
Close Grip Bench:
215x3x8
240×1
255×1
270×1
–
RFESS x BW x 15 x 5 sets
3-Way Shoulder Raise x 10’s x 7 x 5 sets
Biceps x 45lb x 10 x 5 sets

Friday 10/08/2021
BW:182.0
–
Incline Treadmill x 30min
Assault Bike x 22.5min
–
Knee Raise x 15,10,5,5,5,5,5
Barbell Row x 15reps x 35lb, 55lb, 75lb, 95lb, 95lb, 95lb, 75lb, 55lb, 35lb
Side Plank x 45s x 3 sets [15s rest]
Pushups x 25,15,10 [30s rest]
SA DB Row x 65lb x 10 x 3 sets

Saturday 10/09/2021
BW:182.2
–
High Bar Pause Squat:
262.5x5x5
300×1
330×1
350×1
–
Low Incline Bench:
195x3x8
220×1
245×1
–
Dips x 20,15,15,15,10
DB Bicep x 15’s x 20,20,15,15,10
Back Raise x BW x 10 x 10

Training Log – 09/26/2021 – 10/02/2021

Sunday 09/26/2021
BW:181.0
–
Inverted Row: BW x 10 x 10 sets
Blast Strap Plank: 45s x 2; 30s x 8
Feet Up Side Plank: 45s, 40s, 35s, 30s, 30s
Assault Bike LISS x 30min – 9.6 Miles

Monday 09/27/2021
BW: 181.2
–
Deadlift:
315×1
350×1
375×1
280×5 x 5 sets
–
Bench:
245×1
265×1
212.5×3 x 8 sets
–
Pushups x 10 x 10 sets
Plate Hammer Curl: 45x10x5; 25x10x5

Tuesday 09/28/2021
BW:182.0
–
High Bar Squat:
280x5x5
325×1
350×1
375×1
–
Press:
137.5x3x8
160×1
172.5×1
–
Back Raise: 25lb x 12r x 6 sets
–
3-Way Shoulder Raise: 15’s x 5 x 5 sets

Wednesday 09/29/2021
BW: N/A
–
Incline Treadmill x 45min
DB Row 50 x 10 x 5
Ab Wheel x 10 x 5
Side Plank x 30s x 5
Hollow Body Hold x 30s x 5
DB Bicep 20’s x 10 x 5

Thursday 09/30/2021
BW: N/A
–
Pause (@ Knee) Deadlift:
255x5x5
285×1
315×1
340×1
–
CG Bench:
212.5x3x8
225×1
245×1
260×1
–
RFESS: BW x 10 x 5
3-Way Shoulder 10’s x 10 x 5

Friday 10/01/2021
BW:183.0
–
2ct Pause Squat:
275x4x6
315×1
350×1
–
Low Incline Bench:
192.5x3x8
225×1
240×1
–
Dips x 10 x 5 sets
Biceps 45 x 10 x 5 sets

Saturday 10/02/2021
BW:182.8
–
60min Incline Treadmill

https://youtu.be/yyOsufEwHps

Training Log 09/19/2021 – 09/25/2021

https://youtu.be/9g-ZRbd_kNA

Sunday 09/19/2021
BW: 181.2
–
Assault Bike x 30min – 10.1 Miles [5min LISS; 20/100 x 10; 5min LISS]
Supinated Inverted Row x 10,10,10,8,8,8,8,8,5,5 [EMOM]
Blast Strap Plank x 30s x 6 sets [30s]
Copenhagen Plank x 15s x 4; Side Plank w/ Abduction x 30s x 4 sets
Calf Raise x 25 x 4 sets
Banded Tricep Pushdown x 25 x 4 sets

Monday 09/20/2021
BW: 179.8
–
Deadlift:
350×1
370×1
277.5×5 x 5 sets
–
Bench Press:
245×1
260×1
207.5×3 x 8 sets
–
Pushups x 25,10,15,15,10,10,10
BB Bicep: 10 reps @ 35,45,55,65,55,45,35

Tuesday 09/21/2021
BW:178.8
–
High Bar Squat:
330×1
350×1
370×1
277.5×5 x 5 sets
–
Press:
155×1
170×1
135×3 x 8 sets
–
Back Raise: 25lb x 10 x 6 sets
3 Way Shoulder Raise: 10’s x 12 x 3 sets

Wednesday 09/22/2021
BW:180.8
–
Pullups:
BW x 5 x 10 sets
Band Assisted (Avg) x 10 x 5 sets
–
Ab Wheel: Knees x 10 x 10 sets [30s rest]
–
Side Bend Hold x 30s x 5 sets
–
DB Bicep: 25’s x 20,18,15,12,10
–
Assault Bike x 30min – 10.0 Miles [5min LISS; 20s/100s HIIT x 10; 5min LISS]

Thursday 09/23/2021
BW:181.2
–
Pause (Below Knee) Deadlift:
285×1
315×1
335×1
250×5 x 5 sets
–
Close Grip Bench:
230×1
245×1
260×1
207.5×3 x 8 sets
–
Rear Foot Elevated Split Squat:
BWx10 x 10 sets
–
3-Way Shoulder Raise:
5’s x 10 x 5 sets

Friday 09/24/2021
BW:181.0
–
Assault Bike x 30min – 10.1 Miles [60s/60s x 15]
Knee Raise x 10 x 10 sets
BB Row: 100lb x 10 x 6 sets / BB Shrug: 100lb x 10 x 4 sets
45 Degree Side Bend Hold x 30s x 10 sets
–
JUDO x 60min

Saturday 09/25/2021
BW:181.2
–
2ct Pause Squat:
320×1
340×1
360×1
270×5 x 5 sets
–
Low Incline Bench:
215×1
235×1
190×3 x 8 sets
–
Dips: BWx10 x 10 sets
DB Bicep: 15’s x 10 x 10 sets

Training Log 09/05/21 – 09/11/2021

Sunday 09/05/21
BW:180.0
–
Assault Bike x 50min – 16.8 Miles [LISS x 15min; 20/100 x 10; LISS x 15min]
Hanging Knee Raise x 25,10,10,8,7
Single Arm DB Row: 50×25,10,10,10,10
45 Degree Side Bend: BW x 20,10,10,10,10

Monday 09/06/21
BW:179.0
–
Deadlift:
380×1
405×1
350×4 x 6 sets
–
Bench:
255×1
275×1
235×4 x 6 sets
–
Low Incline Bench:
215×1
160×6 x 6 sets
–
Pushups x 35,10,10,10,10

Tuesday 09/07/21
BW: 179.2
–
High Bar Squat:
330×1
355×1
305×4 x 6 sets
–
Press:
155×1
134×4 x 6 sets
–
Tricep Pushdowns:
50 x 10 x 3 sets

Wednesday 09/08/21
BW: 180.2
–
Assault Bike x 50min – 15.3 Miles
[5min Warmup; 45/75 x 5; 20/100 x 5; 10/110 x 5; LISS x15min]
–
Ab Wheel x 10 x 10 sets [30s rest]
Pullup: BW x 3 x 10 sets [EMOM]
Band Assisted (Green) Pullups x 12,12,12,8,8,8
Copenhagen Plank x 15s x 5 sets
BB Bicep x 33 x 25r x 3 sets

Thursday 09/09/21
BW:182.8
–
Pause Deadlift @ Just Below Knee:
325×1
245×4 x 5 sets
–
Close Grip Bench:
250×1
200×3 x 7 sets
–
RFESS x 10 x 4 sets
–
3-Way Shoulder Raise: 5’s x 10r x 4 sets

Friday 09/10/21
BW:182.4
–
Assault Bike x 50min – 15.4 Miles – Easy LISS x 50min
Knee Raise x 15,15,10,10,5,5
Single Arm DB Row: 65 x 15,10,10,10,10
DB Side Bend: 10 reps @ 15, 35, 55, 75, 75

Saturday 09/11/21
BW:180.2
–
2ct High Bar Pause Squat:
325×1
350×1
262.5×4 x 5 sets
–
Low Incline Bench:
225×1
180×3 x 8 sets
–
BB Strict Bicep Curl:
33×5
53×5
73×5
93×5
100.5×4.5

https://youtu.be/bbGiKdvlsCQ

2021 Evansville Police Department Foundation SWAT Challenge Training Program – Week 8

It’s Race Week! Welcome back for the final week of training for 2020 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!

2021 Evansville Police Department Foundation 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!

2021 Evansville Police Department Foundation 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!

2021 Evansville Police Department Foundation 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!