IWT lower pull
1a - power clean (pause at knee) 3x3
1b - 90 second row
2a - sumo deadlift 3x5
2b - 90 second row
3a - chins 3x10
3b - toe to bar 3x10
3c - stiff leg Deads 3x10
Good session
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When you don’t squat for a long time you have to pay the piper mate.
I hear ya, won’t be long till I start making the piper pay me again
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Pump city today
Giant set
Lat pulldown
Arnold press
Shrugs
Relatively light weight, high reps
Superset 1
DB curls/rope press down
Superset 2
Pinwheel curls/rolling triceps
Superset 3
Reverse curl/rope overhead extn
Calves
Blood flow and pump work. Focus on squeeze, not weight. Bit of fun
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Strength will be the priority for the foreseeable future. Going to work on my supertotal while keeping up metcon work. Keen as mustard.
Alright so I’ve dropped all my 1RMs significantly as I look to build everything right back up.
Base block, week 1 day 1
- Squats 4x10 w 95kg
- Bench 4x10 w 65kg
3a. Inverted rows 5x10
3b. Ab wheel 5x10
3c. Back extension 5x10 - 500m row x4
Good session. Little cardio hitter was good to finish. All weights felt challenging but doable. First rep of all bench sets is paused.
3 Likes
Base block, week1 day 2
A. Tall snatch 3x3 w just bar
B. Snatch pull + 2 hang power snatch 3x1 w 35kg
C. Power snatch + snatch 5x1 w 40kg
D. Snatch pull + snatch 5x1 w 40kg
E. Snatch 5x1 w 45kg
F. Deadlifts 5x10 w 110kg
20 min rower
Humblingly light weight on the snatch but just trying to approach this endeavor as ‘learning’ the snatch and it’s positions rather than just trying to get more weight on the bar
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Recovery/cardio
EMOM 12 min
10sec sled sprint
Then
30 min incline walking
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Today was lots of sled intervals mixed with biceps, triceps, and extra back work. Then 30 mins elliptical
Nothing that will interfere with tomorrow strength work
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How’s everything going? You officially working now ?
Base block week 2
Day 1
Squats 4x8 at 105kg
Bench 4x8 at 70kg
Bodyweight rows 5x10
Ab wheel 5x10
Back extension 5x10
Sled sprints 4x30 seconds
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Yeah mate! About a month in and LOVING it, even the paperwork and the dead bodies, feel like I’m finally in my element. It’s absolutely everything I wanted it to be
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I am very happy for you my friend. Stay safe out there and thank you for the job you do.
Now just waiting for the police version of the fireman calendar !! 
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I think you should’ve separated these with some other thoughts or something. 
Newsflash: people don’t seem to like us. 
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Fixed that for you
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When I first got into law enforcement, I learned about all of our specialty tags for our vehicles (registration). We have tons including Fire and EMS. I asked “Why don’t they have one for us?” And I immediately knew the answer - police don’t really want people to know that we’re police when we’re off duty. No good thing comes from that.
I totally understand, but it makes me feel sad that it has come to that. I grew up in the UK in a village (population about 5000), I’m not that old but I can remember having a local Bobby (policeman). Who ride a bicycle around the village. People would say good morning and as kids we would love talking to him and asking about the police and hearing his stories. We had big respect for our local Bobby and certainly no one was ever rude or disrespectful. Now we also had a pikey Campsite (watch Snatch if you don’t know what that is) at the edge of our village. That meant a bit of petty crime, stealing, fighting etc. There wasn’t a lot of love between pikeys and the police in general but the local Bobby never had that problem. Even the least law abiding citizens showed him respect. They still stole stuff when he wasn’t looking or got into fights in the pub but if he told them to go home they just did what they were told.
I don’t know if where I am going with this other than to tel a story about how things were different 40 years ago!!
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The good old days.
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