Sunday 10/31/2021
BW:180.8
–
REST
Monday 11/01/2021
BW: 181.0
–
High Bar Squat: 225×4 x 7 sets
Comp Bench: 180×4 x 7 sets
RDL: 195×8 x 3 sets
Pullup: BWx14; Band Assisted Green x 15,15,20
Tuesday 11/02/2021
BW: 179.0
–
Trap Bar Deadlift: 240×6 x 5 sets
Press: 120×4 x 7 sets
Dumbbell Bench Press: 67.5’s x 12 x 3 sets
Dumbbell Single Arm Row: 75×10 x 3 sets
Wednesday 11/03/2021
BW: 179.8
–
Assault Bike x 30min LISS [10.4 Miles]
Ab Wheel x 25,15,10; Side Plank x 60s x 1 set; Situps x 20,15,15
Barbell Bicep x 45×25,15,10; Tricep Pushdown x Green x 25,15,10
Neck Extensions x 20 x 25,15,10
Calf Raise x 30,30,20,20
–
ANNUAL SWAT PHYSICAL ASSESSMENT IN AFTERNOON
Thursday 11/04/2021
BW: 179.0
–
Comp DL: 260×4 x 7 sets
Close Grip Incline Bench: 135×6 x 5 sets
Barbell Lunge: 75×8 x 3 sets
Neutral Grip Chin: Bwx17; Band Assisted Green x 15,20,20
Friday 11/05/2021
BW: 178.6
–
SSB Squat: 220×6 x 5 sets
Wide Grip Bench: 175×6 x 5 sets
Behind the Neck Press: 80×8 x 3 sets
Strict Pendlay Row: 105×10 x 3 sets
Saturday 11/06/2021
BW: 177.8
–
Assault Bike x 30min [10min LISS; 20s/100s x 10] – 9.7 Miles
Knee Raise x 30,20,10; Banded Woodchop x 30,25,20
Inverted JM Press x 25,15,10; 25lb Plate Hammer Bicep x 25,15,10
Neck Extensions 20lb x 35,25,20
SL Calf Raise x 10 x 10 sets