Tag: Workout

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
—–

Training Log 03/31/19 – 04/06/19

https://youtu.be/L1cv_ie-kwM

Monday 04/01/19
BW:174.8
–
Comp Squat:
355×1@7
370×1@9….hips and knees shifted back out of the hole. derp.
285×5 x 5 sets
–
Comp Press:
160×1@8
135×4 x 5 sets
–
Close Grip Incline Bench:
115×10
125×10
135×10
130×10
–
Barbell Bicep Curl:
65 x 15,12,10
–
101 Standing Calf:
100 x 10 x 3 sets
—–

Tuesday 04/02/19
BW:174.8
–
Sumo Deadlift w/ Belt:
385×1@7
410×1@8
325×5 x 5 sets
–
Comp Bench:
245×1
260×1@8
215×4 x 5 sets
–
RFESS:
60×10
70×10
80×10
70×10
–
Dips:
BW x 20 x 2 sets
BW x 25 x 1 set
–
101 Seated Calf Raise:
65 x 10 x 3 sets
—–

Wednesday 04/03/19
BW:175.6
–
8min Chins:
BW x 5 x 11 sets 
–
8min Abs:
Ab Wheel – Knees x 20 x 3 sets
Knee Raise – BW x 8 x 5 sets
–
Assault Bike LISS x 30 Minutes (9.8 miles)

Thursday 04/04/19
BW:176.2
–
2ct Pause Squat (no belt):
240×4
255×4
270×4 x 4 sets
–
Pin Press @ Shoulders (no belt):
115×4
125×4
135×4 x 4 sets
–
Close Grip Bench (no belt):
155×10
165×10
175×10
170×10
–
Barbell Bicep Curl:
65×15
65×13 x 2 sets
–
101 Standing Calf:
120 x 10 x 3 sets

Friday 04/05/19
BW:176.2
–
Mid Shin Rack Pull (no belt):
265×4
280×4
300×4 x 4 sets
–
Comp Press:
120×4
130×4
140×4 x 4 sets
–
Back Raise:
50 x 15 x 4 sets
–
Pushup:
Bw x 25 x 3 sets
–
101 Seated Calf:
70 x 10 x 3 sets

Saturday 04/06/19
BW: 176.2
–
45min HIIT @ Hard HIIT

Training Log 03/24/19 – 03/30/19

https://youtu.be/4Sy5BsaX0Fk

Monday 3/25/19
BW:175.0
–
Comp Squat:
350×1@7
365×1@8
290×5 x 5 sets
–
Comp Press:
155×1@8
130×4 x 5 sets
–
Close Grip Incline Bench:
115×10
125×10
135×10
130×10
–
Barbell Bicep Curl:
55 x 15 x 3 sets
–
101 Standing Calf Raise:
80 x 10 x 3 sets

Tuesday 3/26/19
BW:174.0
–
Sumo Deadlift:
385×1@7
405×1@8
315×5 x 5 sets
–
Comp Bench:
255×1@8
210×4 x 5 sets
–
Dumbbell Rear Foot Elevated Split Squat:
25’s x 10
30’s x 10
35’s x 10
30’s x 10
–
Dips:
BW x 20 x 3 sets
–
101 Seated Calf Raise:
55 x 10 x 3 sets

Wednesday 3/27/19
BW:176.0
–
7min Chinup Density Block:
7,7,7,7,7,6,6,6 [53]
–
7min Abs Density Block:
Ab Wheel – Knees x 20 x 3 sets
Knee Raise – BW x 8 x 4 sets
–
Assault Bike LISS x 30 minutes (9.7 miles)

Thursday 03/28/19
BW: 174.6
–
2ct Pause Squat (no belt):
235×4
245×4
260×4 x 3 sets
–
Pin Press @ shoulders (no belt):
110×4
120×4
130×4 x 3 sets
–
Close Grip Bench (no belt):
155×10
165×10
175×10
165×10
–
Barbell Bicep Curl:
60 x 15 x 3 sets
–
101 Standing Calf Raise:
100 x 10 x 3 sets
–

Friday 03/29/19
BW:175.6
–
Mid Shin Rack Pull (No Belt):
250×4
270×4
285×4 x 3 sets
–
Comp Press:
115×4
125×4
135×4 x 3 sets
–
Back Raise:
35 x 15 x 4 sets
–
Pushup:
BW x 20 x 3 sets
–
101 Seated Calf Raise:
60 x 10 x 3 sets
–

Saturday 03/30/19
BW:174.4
–
HIIT Session @ Hard HIIT in Town. I’ve been doing these every Saturday to help get the word out for the SWAT Challenge our team holds in May. They are particularly brutal, but they haven’t affected my training at all. I’m actually going to log today’s because I remembered to do so, lol.
–
6min row for distance – I think I rowed somewhere around 1300m
–
*1 min rest*
–
6min of various sprints, crawls, etc (about 20 yards each)
–
*1 min rest*
–
10 Burpees – 1 Stair Sprint
8 Burpees – 2 Stair Sprints
6 Burpees – 3 Stair Sprints
4 Burpees – 4 Stair Sprints
*Each sprint is two flights of stairs
–
*2-3 min rest*
–
15 DB Thruster – 15 DB Burpee to Pushup to Renegade Row – 15 Situps
12 DB Thruster – 12 DB Burpee to Pushup to Renegade Row – 12 Situps
10 DB Thruster – 10 DB Burpee to Pushup to Renegade Row – 10 Situps
8 DB Thruster – 8 DB Burpee to Pushup to Renegade Row – 8 Situps
6 DB Thruster – 6 DB Burpee to Pushup to Renegade Row – 6 Situps
4 DB Thruster – 4 DB Burpee to Pushup to Renegade Row – 4 Situps
2 DB Thruster – 2 DB Burpee to Pushup to Renegade Row – 2 Situps
**I used 10lb DB’s. This took about 13.5 minutes to complete**
–
Pure hell. But it’s a fun way for myself and other SWAT team members to interact with the public.

Training Log 03/17/19 – 03/23/19

I’m going to spend the next twelve weeks focusing on developing my strength in the low bar squat, the standing press, and the sumo deadlift. I’ve never trained specifically for the press or sumo deadlift. I’m excited to see how this goes.

https://youtu.be/FtcgJsJYjBc

Monday – 3/18/19
BW:174.6
–
Comp Squat:
340×1@7
355×1@8
285×5 x 5 sets
–
Comp Press:
155×1@8
125×4 x 5 sets
–
CG Incline Bench:
115×10
125×10
130×10
120×10
–
Barbell Bicep:
45×15 x 3 sets
—–

Tuesday 3/19/19
BW:174.8
–
Sumo Deadlift:
375×1@7
390×1@8
310×5
295×5 x 4 sets
*It’s obvious this is a novel lift. I started with a pretty wide stance, but had to move it in as the sets progressed due to some rapidly accumulating muscular fatigue in my glutes and hamstrings. From the amount of weight I was able to work up to, I think this is going to be an efficient way to pull for me as long as my hips can tolerate it. I’ve NEVER trained the sumo deadlift more than a few one off times in a pivot block or something, so the fact that I was able to work up to 390 on day one is promising. I expect to see some rapid improvement as my technique improves and I get some volume under me. I’m kind of in no man’s land with this, so even the RPE ratings are total guesswork. I did drop the weight on the back offs due to the acute fatigue, but all the reps were fast. Any comments are welcome.
–
Comp Bench:
250×1@8
205×5,4,4,4,4
*Alan Thrall’s recent video on leg drive helped a lot here.
–
DB Rear Foot Elevated Split Squat:
10s x10
20s x10
30s x10
20s x10
*Went conservative here as my glutes and hamstrings were already “tired”.
–
Dips:
BWx15 x 3 sets
—–

Wednesday 03/20/19
BW:174.4
–
7min Chins:
BW x 6 x 8 sets [48]
–
7min Abs:
Ab Wheel – Knees x 20 x 3 sets
Knee Raise x 6 x 4 sets
–
Assault Bike LISS x 25 minutes (8.2 miles)

Thursday 03/21/19
BW:176.4
–
2ct Pause Squat (No Belt):
225×4
235×4
250×4 x 3 sets
–
Pin Press @ Shoulders (No Belt):
105×4
115×4
125×4 x 3 sets
–
Close Grip Bench Press (No Belt):
145×10
155×10
160×10
150×10
–
Barbell Bicep Curl:
50×15 x 3 sets
–
101 Standing Calf Raise:
60×10 x 3 sets
*1ct pause at bottom and top
—–

Friday 03/22/19
BW:174.2
–
Mid Shin Rack Pull (No Belt):
245×4
265×4
275×4 x 3 sets
–
Comp Press:
110×4
120×4
130×4 x 3 sets
–
Back Raise:
25×15 x 3 sets
–
Pushups:
BWx15 x 3 sets
–
101 Seated Calf Raise:
45×10 x 3 sets
*1ct pause at bottom and top
—–

Saturday 03/23/19
BW:176.0
32 minute HIIT session @ Hard HIIT


Training Log 03/10/19 – 03/16/19

https://youtu.be/cVAWKPjoS2Y

Monday 03/11/19
Pivot Block W1 D1
BW:176.8
–
530 Low Bar Squat (no belt):
225 x 4 x 5 sets
–
530 Bench (no belt):
160×4 x 5 sets
–
Close Grip Football Bar Bench:
130×8 x 3 sets
–
Barbell Bicep Curl:
45 x 25 x 1 set
–
Back Raise:
BW x 25 x 1 set

Tuesday 03/12/19
Pivot Block W1 D2
BW:175.8
–
530 Sumo Deadlift (no belt):
275×6,5,5,4,4….it’s comforting to know that I can’t even count to four….Lol
–
530 Press (no belt):
100×4 x 5 sets
–
Belt Squat:
400×8 x 3 sets
–
Rope Tricep Pushdown:
50 x 40 x 1 set
–

Wednesday 03/13/19
BW:175.6
–
Assault Bike 25min LISS (8.2 miles)
–
Chinups:
BW x 10 x 3 sets
–
Ab Wheel:
Knees x 25,15,10

Thursday 03/14/19
Pivot W1 D3
BW:176.2
–
530 Low Bar Squat (no belt):
225×4 x 5 sets
–
530 Bench (no belt):
170×4 x 5 sets
–
Dips:
BW x 10 x 3 sets
–
BB Bicep:
45 x 25 x 1 set

Friday 03/15/19
Pivot W1 D4
BW:178.0
–
530 Sumo Deadlift (no belt):
275×5,4,4,4,3
–
530 Press (no belt):
105×4 x 5 sets
–
Back Raise:
25 x 10 x 3 sets
–
Rope Tricep:
70 x 20 x 1 set

Saturday 03/16/19
BW:177.6
–
45 Minute HIIT @ Hard HIIT

Training Log 01/27/19 – 02/02/19

https://youtu.be/2SHh0pVok9E

Monday 1/28/19 – Day 1
BW: 172.4
–
High Bar Squat w/ Belt:
225×6@5
235×6@6 x 2 sets
250×6@7 x 2 sets
–
Press w/ Belt:
105×6@6
110×6@7
115×6@8 x 3 sets
–
TnG Bench AMRAP@8 + 5min Density Block:
AMRAP@8: 145×16@8
5min Density Block: 135×8,8,8,8,8
–
Barbell Bicep Curl:
45lb x 15,15,25
–
Rope Tricep Pushdown:
90lb x 15 x 3 sets
—–
Tuesday 1/29/19 – Day 2
BW:173.0
–
Deadlift w/ Belt:
250×6@6
260×6@7 x 2 sets
275×6@8 x 2 sets
–
Bench w/ Belt:
175×6@6
185×6@7
200×6@8 x 3 sets
–
Leg Press AMRAP@8 + 5min Density Block:
200×16@8
200×8,8,8,8,8
—–
Wednesday 1/30/19 – GPP/Conditioning
BW:174.0
–
Dumbbell Chest Supported Row 7min Density Block:
60s x 8,8,8,8,8,8,8,8
–
Stability Ball Plank 7min Density Block:
60s,60s,45s,45s,45s,30s
–
Dumbbell Bicep Curl:
30s x 15,12,10
–
Rope Tricep Pushdown:
90 x 15 x 3 sets
–
Seated Calf Raise:
60 x 15 x 3 sets
–
Incline Treadmill Walking:
30 minutes x 4.3mph x 5% grade
—–
Thursday 1/31/19 – Day 3
BW:172.8
–
Safety Squat Bar Squat w/Belt:
190×8@5
200×8@6
210×8@7 x 3 sets
–
Incline Bench w/ Belt:
125×8@6
135×8@7
145×8@8 x 3 sets
–
DB Seated Press AMRAP@8 + 5 min Density Block:
30’s x 20@8
30’s x 10,10,10,10,10
—–
Friday 02/01/19 – Day 4
BW:173.2
–
2″ Deficit Deadlift w/ Belt:
185×8@5
205×8@6
225×8@7 x 3 sets
–
Close Grip Bench w/ Belt:
155×8@6
165×8@7
175×8@8 x 3 sets
–
Pendlay Row AMRAP@8 + 5min Density Block:
135 x 16
135 x 8,8,8,8,8
—–
Saturday 02/02/19 – GPP/Conditioning
BW:173.8
–
Lat Pulldown 7min Density Block:
105 x 12,12,10,10,8,8,6,6
–
Hanging Knee Raise 7min Density Block:
BW x 8,8,8,8,8,8
–
Barbell Bicep Curl:
60×15 x 3 sets
–
Lying Tricep Extension:
60×15 x 3 sets
–
Standing Calf Raise:
100×15 x 3 sets
–
Incline Treadmill Walking:
30 minutes x 4.3mph x 5% grade