Monday 3/25/19
BW:175.0
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Comp Squat:
350×1@7
365×1@8
290×5 x 5 sets
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Comp Press:
155×1@8
130×4 x 5 sets
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Close Grip Incline Bench:
115×10
125×10
135×10
130×10
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Barbell Bicep Curl:
55 x 15 x 3 sets
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101 Standing Calf Raise:
80 x 10 x 3 sets
Tuesday 3/26/19
BW:174.0
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Sumo Deadlift:
385×1@7
405×1@8
315×5 x 5 sets
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Comp Bench:
255×1@8
210×4 x 5 sets
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Dumbbell Rear Foot Elevated Split Squat:
25’s x 10
30’s x 10
35’s x 10
30’s x 10
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Dips:
BW x 20 x 3 sets
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101 Seated Calf Raise:
55 x 10 x 3 sets
Wednesday 3/27/19
BW:176.0
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7min Chinup Density Block:
7,7,7,7,7,6,6,6 [53]
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7min Abs Density Block:
Ab Wheel – Knees x 20 x 3 sets
Knee Raise – BW x 8 x 4 sets
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Assault Bike LISS x 30 minutes (9.7 miles)
Thursday 03/28/19
BW: 174.6
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2ct Pause Squat (no belt):
235×4
245×4
260×4 x 3 sets
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Pin Press @ shoulders (no belt):
110×4
120×4
130×4 x 3 sets
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Close Grip Bench (no belt):
155×10
165×10
175×10
165×10
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Barbell Bicep Curl:
60 x 15 x 3 sets
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101 Standing Calf Raise:
100 x 10 x 3 sets
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Friday 03/29/19
BW:175.6
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Mid Shin Rack Pull (No Belt):
250×4
270×4
285×4 x 3 sets
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Comp Press:
115×4
125×4
135×4 x 3 sets
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Back Raise:
35 x 15 x 4 sets
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Pushup:
BW x 20 x 3 sets
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101 Seated Calf Raise:
60 x 10 x 3 sets
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Saturday 03/30/19
BW:174.4
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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.
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6min row for distance – I think I rowed somewhere around 1300m
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*1 min rest*
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6min of various sprints, crawls, etc (about 20 yards each)
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*1 min rest*
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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
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*2-3 min rest*
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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**
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Pure hell. But it’s a fun way for myself and other SWAT team members to interact with the public.