Police Strength Training: Week 1 & 2 (Density) - Workout #1
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| A1) Front squats, 6-8 reps, rest 10 seconds | XX | XX | XX | |
| A2) Back squats, heels raised (same weight as front squats), as many reps as possible (AMRAP), rest 10 seconds | XX | XX | XX | |
| A3) Sissy squats, body weight only, AMRAP | XX | XX | XX | |
| Rest three minutes, and then repeat the entire process two more times. | XX | XX | XX | |
| B) The Gymnast's Routine: Wide-grip pullups (overhand grip) to failure, rest 10 seconds. | XX | XX | XX | |
| B) The Gymnast's Routine: Medium-grip pullups to failure, rest 10 seconds. | XX | XX | XX | |
| B) The Gymnast's Routine: Medium-grip chin-ups (underhand grip) to failure, rest 10 seconds. | XX | XX | XX | |
| B) The Gymnast's Routine: Narrow-grip chin-ups to failure. | XX | XX | XX | |
| Rest three minutes, and then repeat the entire process two more times. | XX | XX | XX | |
| Wide-grip upright barbell rows, 4 sets, 12-15 reps, 1 minute rest | ||||
| D1) Zottman curls, 6-8 reps, rest 10 seconds | XX | XX | XX | |
| D2) Lying dumbbell curls, 10-12 reps | XX | XX | XX | |
| Rest two minutes, and then repeat the entire process two more times. | XX | XX | XX | |
| E) Dips, bodyweight only, 3 sets, AMRAP, 1 minute rest | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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