Sheriffs SWAT Team Workout – Wed 12.07.16
Strength: Shoulder Press 5-5-5-5-5
Conditioning: Complete Death by Burpee Pull Ups:
– with a continuously running clock, perform 1 burpee pull up on the first minute, 2 on the second minute, 3 on the third and so on until you can no longer complete the prescribed work in the allotted time.
– when you cannot complete the allotted number, Run 400 m
– Then, at the top of the next minute, start over Death by Burpee Pull Ups until you can no longer complete the prescribed work in the allotted time.
*Health: Scale: Burpee Pull Ups to Burpees w/ an Overhead touch 6-12″ above your max reach
The Solano County Sheriff’s SWAT Team did this workout about a year ago. And so did we 8.24.15. It kicked our team’s butt then. I expect you Compound members to do better!
*Optional Strength: Wendler Week 1 Day 3:
This is the start of the 2nd cycle. Percentages are off your new TRAINING MAX, which is 5-10# higher than last training max:
– Bench Press
65% x 5
75% x 5
85% x 5+
(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps. If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form.)