Week One is in the books, and despite being highly motivated, I was sore, tired, and dragging by Saturday. I expected that, so I had extra Epsom Salts at home to soak away sore muscles, and I added some extra protein to my diet to speed up recovery.
What I didn’t do was spend enough time stretching.
Two days a week, I am blessed to train with a group of Law Enforcement Officers. Half of them are SWAT Operators, and all of them are incredible athletes. The workouts are very demanding physically and mentally. Starting back after three months of being off with injuries and a ridiculous schedule, I had my reservations about rolling with this crew. But when surrounded by excellence, one will either run away or rise to the occasion. I wasn’t smart enough to run away. I pushed it to the limit and then some just trying to keep up, and I anticipate the next two weeks being more of the same, but in a month from now I promise the tides will turn and my current towel boy performance will be replaced by one more fitting of the company I keep.
These guys train to stay alive and to defeat evil when it comes, and evil is always coming. I am so impressed by their professionalism, commitment to excellence, and mental and physical strength. And I am proud to say that God stands at the center of those workouts and lives in the hearts of those men.
I start each workout with humble prayer and when I reach the end of my ability and endurance, I pray continuously until I finish the work.
This was the work completed last week
I train with this group of Alpha males, all law enforcement officers, and all of whom completely lack any ability to quit. Two active SWAT Operators and one former.
Monday:
I started with a 100-meter steady row, followed by a 100-meter sprint, and then repeated the process until I reached 1000 meters.
2 minutes at each station with a 30-second rest before moving on to the next station.
Station 1 – Box Jumps
Station 2 – Sledge Hammer Tires
Station 3 – Kettlebell Squats
Station 4 – Concept 2 RowerTrained in the garage gym, no AC
Home in the garage gym No AC
Tuesday:
30 seconds work, 30 seconds rest – five sets for each movement
Pullup Shrugs – Strengthening an injured shoulder, and can’t yet do full pullups
Bodyweight Pushups
Bent Barbell Rows
Deadlifts
Slam Ball Side to SideOld School SitupsGunslinger Group Workout
Wednesday:
Half-Mile run
Then, five stations – 1 minute at each station with a 30-second rest before moving on to the next station.
Station 1 – 20lb ball slam
Station 2 – Land Mine alternating punch press
Station 3 – Battling ropes
Station 4 – Tire Flip
Station 5 – Farmers walk and deadliftHome in the garage gym No AC
Home garage gym No AC
Thursday:
30 seconds work, 30 seconds rest – five sets for each movement
Narrow Grip Barbell Bench Press
Pullup Shrug
Alternating Dumbbell Curls
Battling Ropes
Home garage gym No AC
Friday:
Stretches and warmup
150 Muay Thai kicks – 75 per leg
Pushups
Dumbbell bicep curls
More Stretches
Home Garage Gym No AC
Saturday:
Warmup and stretch
7 rounds boxing – heavybag work
Pushups
Stretches
Sunday off Training
This Coming Week
The plan is similar to last week. The focus is on conditioning, very little to no rest between sets and working at a quick tempo. This provides maximum muscle stimulation with low risk of injury and this approach will result in rapidly improving muscular and anaerobic cardio endurance which is what I am after.
My version of maximum fitness relates to my ability to do my job (sprint, run short distances then be able to fight, shoot, and move while wearing a gun belt and body armor and to recover quickly). Everything I do is intended directly or indirectly to grow closer to that objective.
