10/14/19
BW:172.4
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Squat:
232.5 x 7 x 9 sets [2.5 min rest]
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TnG Bench:
170 x 7 x 9 sets [2.5 min rest]
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Banded Tricep Pushdown :
Blue x 50,30,30,30 [30s rest]
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Assault Bike LISS x 12:30 (4.3 miles)
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10/15/19
BW:172.8
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Morning – 0700 – Annual SWAT Physical Assessment
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The team had our annual assessment this morning, which consists of:
-1 Mile Run (Full SWAT Gear + Empty Patrol Rifle)
-60 Yard Sprint (Full SWAT Gear + Gas Mask + Battering Ram)
-30 Yard Crawl (Full SWAT Gear + Gas Mask)
-20 Yard Buddy Drag (Full SWAT Gear)
-8 Flights of Stairs (Full SWAT Gear + Battering Ram)
-Five Foot Fence Climb (Full SWAT Gear)
-5 Pullups (Full SWAT Gear)
-5 Dips (Full SWAT Gear)
*** “Full SWAT Gear” = Long Sleeve BDU’s, Boots, Belt, Entry Vest, Ballistic Helmet
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It’s an easy assessment given my current fitness levels, even after spending all day yesterday on the range and the squat/bench session last night.
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Evening – 1700 – Strength Training
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Deadlift:
260 x 7 x 9 sets [2.5 min rest]
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Chins:
BW x 15; 5 x 6 sets [1 min rest]
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BB Bicep Curl:
60 x 15; 8 x 6 sets [1 min rest]
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No LISS…I’d say the morning assessment can easily count for my 12.5 min daily conditioning. Lol
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*Was NOT wanting to train after two long days of training, less than ideal sleep, and the assessment, but after I got moving it was a really good session.
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10/16/19
BW:172.4
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Bench:
182.5 x 5 x 9 sets [2.5 min rest]
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Hanging Knee Raise:
BW x 20; 8 x 5 sets [60s rest]
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BB JM Press:
45 x 12 x 5 sets [60s rest]
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Assault Bike LISS x 12:30 (4.2 miles)
10/17/19
BW:173.6
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Squat:
250 x 5 x 9 sets [2.5min rest]
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Calf Raise:
SL x 25lb x 10 x 5 sets [30s rest]
DL x BW x 25 x 2 sets [30s rest]
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Multi-Grip Hammer Curl:
45 x 25; 15 x 4 sets [60s rest]
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Neck Extensions:
20lb x 25; 10 x 5 sets [30s rest]
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Assault BIke LISS x 12:30 (4.3 miles)
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10/18/19
BW:173.6
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Deadlift:
280 x 5 x 9 sets (6 DOH; 3 HG) [2.5 min rest]
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TnG Bench:
170 x 7 x 9 sets [2.5 min rest]
*I’m trying to improve my bench technique (set up, grip width, bar path). It’s all over the place. Today was a step in the right direction.
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Banded Tricep Pushdown:
Red x 30 x 5 sets [60s rest]
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Assault BIke LISS x 12:30 (4.3 miles)
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10/19/19
BW: 173.6
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Dumbbell Row:
75 x 8 x 8 sets [1 min rest]
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Ab Wheel:
Knees x 30; 15 x 5 sets [1 min rest]
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BB Bicep Curl:
60 x 15; 8 x 6 sets [1 min rest]
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Assault Bike LISS x 12:30 (4.2 miles)
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