Hey boss sorry for the delay!
Study is piling up now, I’ve got my first outphase in a few weeks but it’s just station duty to begin with, but it’ll be great just to actually be in a station and be a part of it all! The first outphase is only for a week, we get a longer one next year and am actually out on the streets by June 2020
Good to see you still breathing mate. whats new
Funny you ask, I got engaged last weekend which was pretty fucking awesome!
Also, I’ve decided to run krypteia.
It’s simple, by all other accounts effective, and relatively quick.
Today was
Squats
Rope chins
Dips
Pull aparts
5 min assault bike warm up
Agile 8
10 box jumps
Really good workout. Easy weight. I’ve dialed my TMs waaaaaay back (on paper at least) and will ensure I nail every rep
Thick rope chins are hard though.
Also I weighed 85kg even today
And yesterday I ran a PR kilometre
3:33 but that fucked me up lol
Also passed my exam this morning
Also got engaged last weekend
Multiple life PRs these last few days
Congrats mate. I saw on IG.
Thanks brother!!
Yer I saw on IG too, that is great news mate. The post made me smile. Congratulations life seems to be really good for you right now and it’s nothing more than you deserve.
Tuesday
Bench/bands/SLDL/goblet squat
Using KBs for the SLDL and Goblet squat
Heaviest we have is 24kg which is fine for the SLDL
But I’m using 2x 16kg ones and doing a front rack
Squat…kinda good as it’s hammering my upper back
I’ll try to build up reps more than weight on the assistance stuff, as I’ll be getting heavy stimulus from the compound movements
Wednesday - sled
EMOM 30M
20M sled push W bodyweight
This was probably borderline of what I can effectively recover from. I really enjoyed it so I’ll probably just lighten it a little
Thursday - deads
Trap bar/bands/rope chins/dips
Good fun, have figured out my warm up
5 min airdyne
3 rds back extn/strict toe to bar/pushups
Agile 8
Knock it out in about 10-15 mins and then I can launch right into my workout
Happy days
OHP
Bands
SLDL
Front squats
Upgraded from mini band to next thickness
Made a difference for sure
Getting her to agree with a shiny rock is half the battle already won. Great work! The next half is treating her nice so she sticks around.
That’s what the handcuffs are for
Congrats all around!
Same as last Monday, but a little heavier on squats
Congrats on all of the above man!
Bench today
Didn’t do squats and rdls as this afternoon we ran our 2k time trial
So went bench, bands, chins, toe to bar instead.
Good little workout that.
2km I made 7:52 which I was very happy with. Sub 8 and sitting 85kgs makes me happy.
Deads and press went as planned. Feeling strong and eating more.
Had our practical assessment of phase one attending different scenarios.
My patrol partner and I did great together and hot some really positive and constructive feedback. Getting comfortable in our authorities and coming in at the right level so as not to escalate situations untill necessary.
Firearms next week oooh baby
Then a week in some stations… cannot wait
I wish you could come work with me for a bit. The funny thing one noticed with new cops is that the older ones are much better out of the academy (young ones being 21-23, older ones being >25).
The young guys are all about the exciting stuff. If something runs, they chase it (for the record, you need to know why you’re chasing them so you can determine how much force, if any, you can use to apprehend them). If someone gives them crap then they arrest them for “obstruct” or at least handcuff and detain them “for their safety”.
I see too much ego in the young ones. People with a little more life experience seem to be a bit more calm and reasonable. The young, excited ones tend to be jerks to citizens and that’s what gives us a bad name.
Man I hear ya! I’d love to come and just watch you work, it’d be amazing!
Talking is just about the best ‘tactical option’ you can use and doesn’t require any paperwork or authority to use. Hell, once we’ve got their name and address with some ID who really cares if they run for anything that’s not serious?
Hahaha yeah we’ve nicknamed a guy ‘tiffany’s’ because he’s always quick to put the bracelets on people haha
Oh also, I box squatted 230kg yesterday to celebrate passing phase 1 so I’ve officially now broken the 500lb mark for one of the big three 
I had this number written in the back of my notebook for years as I was stuck at 77kg and that would have been a 3x bw squat, but now I weigh 84-85 the ol triple bw ain’t looking so likely lol