So yesterday arvo at work was probably the first time someone’s noticed my physique through my office clothes.
I met with our new office manager as he wanted to meet me before I leave for the academy and after we had all the general chit chat he said
“Well from looking at you, they’ll obviously put you straight into swat. Your legs are enormous”
Ego went from 0-100 real quick lol
Then I remembered I only bench 225 haha
#stayhumble
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Today was fun as fuck
Part 1: 100 reps bench w 60% 1RM
Every drop is a 10 cal row
No set rest
Part 2: 3 rounds
Max incline db press, used 27.5kg this time
1 min double unders (single unders for me with a few doubles while I’m learning)
1 min rest
Part 3: 3 rounds
Max incline fly
1 min rest
Big Titty city here I come
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Awesome sessions Little Puppy
The one with 400 m run, DL and chins, looked awful.
If I ever start doing shit like that, I’ll try to remember it.
And looking good, you’ll fly through academy.
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From what I know of the AFP academy you won’t just fly but make the instructor look like a couch potato.
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The common sense in me says that’s a bad idea
The competitor in me says let’s bury him
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Yeah, go with the former. Save the ego stuff for when you’re established on the SWAT team. People with seniority or rank don’t like young Billy Badass.
It’s a good quality but from what I’ve seen here in the US, it can backfire on you.
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Yeah just go in there, be a nice guy, do what have to do and don’t show off.
Show you’re a strong MF with great conditioning but in that kind of humble way.
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I hear ya fellas
Turn up the volume
Part 1: tabatta front squats (100 total) & skipping
20 on 10 off x4 front squats 60kg (2 min)
20 on 10 off x4 skipping (meant to be rowing but all taken, 2 min)
2 min rest
Repeat untill 100 squats completed
Finished in 3 rounds, even over shot by a few reps
Part 2: 10x10 reverse lunges, building each set to a 10RM of 85kg. Only rest was changing plates and wiping off the sweat.
Part 3: as above only this time lateral lunges. Basically a Cossack squat with a barbell. Brutal.
My legs feel deceptively okay, which is worrying. We’ll give it time to develop lol
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Are you able to translate this for a simple guy who doesn’t speak crossfit !!
20 seconds to do as many reps as possible
Rest for 10 seconds
Repeat 4 times
So thats like 4 singles !! lmao
Hahaha no way mate, you’d crush it
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My legs are sore as fuck now. Driving to work was the killer. My vmo and my adductors feel like I’m doing a continuous pause squat
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Ouch. That only took two hours.
Surprisingly got it all done in 51mins
A casual 300 rep leg day
I suppose J meant it only took you 2 hours to get crippled 
You are doing some insane workout Little Puppy, and that is said with great respect.
Tabata squats would floor me.
I thought you were alternating between squats and skipping. But no, you did it the hard way… of course.
Do you make up your workouts by yourself, or are they C/F standards
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They’re from an ebook by a guy called Ryan Fischer
I found him by accident on Instagram, his stuff is like a mashup of bodybuilding and CrossFit.
Mostly barbell work, mostly high rep
Some isolation stuff in there too
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Oh no shit. It literally only just sank in that he meant two hours from when I finished to when I felt crippled. I’m an idiot haha
Tabbatta squats cause brain damage, be warned
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It’s the post exercise oxygen debt. Your brain wasn’t getting enough air. 
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