Today’s Workout
Full body workouts are my favorite thing right now. But what I’m doing could probably be organized better, so I might test out something more like this: Full Body Training For Advanced Lifters
I alternate exercises for different muscle groups every other session so that I’m not doing the same exact routine every workout, but here’s what I did today.
Straight arm pulldowns: 2 x failure
Tricep pressdowns: 2 x failure
Seated cable row: 3 x 10-12
Arnold Press: 3 x 10-12
Leg press: 4 x 10
Booty machine: 3 x 15
Strict, full ROM push-ups: 3 x 10
Rear delt flyes: 2 x failure
Lateral raise machine: 2 x failure
The SWAT Team Test
The instructor for our women’s class is a former SWAT team guy, who created the test his men would have to pass four times a year, with a score of 90% or above, in order to qualify for duty. And we got to take it!
It involves distance shooting, accuracy, and speed.
But your goal is to make a torso or head-shot within a certain timeframe on every round (round in this case is not a bullet, but a timed session). You’re not aiming for those numbers and shapes that are on the paper. You’re only aiming to make a hit within – or on the white line – of that coke bottle shape on the man: a torso or head-shot.
So the target starts at the furthest position away from you. And you must shoot 5 rounds standing and 5 kneeling.
Then you get to bring the target a couple yards closer and do six rounds with your dominant hand and six with your non-dominant hand. One handed shooting with your non-dominant hand is something else!
Then bring the target closer. Do two shots to the chest and one to the head.
Then closer… and the instructions change every time.
But at the end of all these timed rounds, we each spent 50 rounds (bullets).
And then he counts how many bullet holes you got within the coke-bottle shape – or on the white line surrounding it – on the paper and how many outside of it. And that’s how he graded our shooting.
So he gave me a 92% and said I qualified for the SWAT team. Woohoo! 
(Unfortunately, we didn’t get to do the round where the lights are out because none of us had a special gun flashlight, like what the pros have.)
Also, a word of warning. My training partner yesterday was in her mid 80s and she’s really good! So never mess with a sweet old lady… she could be packing some serious heat.