My stomach got upset just reading that.
Well academy is getting fast tracked to account for the expected ammount of Frontline officers who will be self isolating. Gyms are closed including academy gym at the moment.
For simplicity training will basically be
Mon-wed-fri
100 chins
200 pushups
300 squats
Tues and Thurs will be
Running and abs
Might pick up some equipment along the way but that’ll do for a bit
Not ideal but the classics always work
5 Likes
They froze our Academy but they’re only 9-10 weeks in. The recruits are being reassigned so they’re still getting paid but they’re training has stopped.
I could end up riding a beat again once this virus takes off. And, of course, it’ll be a different shift than I currently work. My wife is home so I don’t have any childcare issues. I volunteered to get the shaft if any of my team members need a certain shift so I’m anticipating working overnight if this hits us hard.
2 Likes
Definitely a tough time to be in the job brother, especially for all your loved ones. I’m just greatful to still have employment, and we wear the shield so we’ve gotta be there for the people 
2 Likes
On the plus side this week has been driver training so flying around on dirt and racing around mallala race track has been suuuuuper fun. Especially with the light and sirens on!
2 Likes
Managed to pick up a 9kg weight vest for $30
I’ve got a 12kg kettlebell
And a 15kg barbell (hoping to pick up some more steels)
A speed rope and a whole lotta will power
I’m going to wing a bunch of workouts
Stick with me fam
3 Likes
Day 1
20 min amrap
12-15 TRX rows
12-15 pushups
100m run
(In weight vest)
Got 10 rounds, vest is reaaaaaaaally bouncy so had to run holding it. Almost more effective, albeit slower
3 rounds
Max ez bar curl
Max skull crushers
100m run
Good start.
Managed to score a budget TRX from fiancees mother and an EZ bar and some old steel plates (only like 30kg worth) from brother in law
Slowly piecing together a gym. Got enough for some killer workouts though.
Really good pump today. I’m feeling good
3 Likes
Day 2
50-40-30-20-10
Barbell side lunges
Barbell stiff leg deadlifts
3 sets 12 ab rollouts
1 set max duration TRX mountain climbers
Good enough
3 Likes
Day 3
15 min emom
Min 1 - BB high pull
Min 2 - slow strict press
Min 3 - skipping (attempted double unders)
3 rounds
Y-W-T holds x 15-20 sec each
TRX Pike abs x 10 with a squeeze
Good
Hopefully I’ll be able to master double unders by the end of this epidemic lol
3 Likes
Day 4
Death by squats (25 min time cap)
1 squat per minute, adding a rep per minute
With a weight vest
325 total reps
Bloody good workout, first 10 minutes really feels like a warm up, everything past 15 reps started to push the heart rate
Legs are smoked
5 Likes
Your workouts are gross (and my conditioning is lacking).
2 Likes
My legs ache pretty bad right now
2 Likes
Day 5
5 rounds
12-15 TRX rows
10-12 TRX pushups
10-15 TRX Pike thingies
All in weight vest w 30 second rest after abs
Then
1x BFR curls (3 mini sets to fail)
1x BFR skull crushers (as above)
1x super slow ab wheel to failure…like ten reps maybe.
Grateful for the equipment I have. Really enjoying training at home.
4 Likes
Day 6
5 rounds
10 Bradford press
10 double unders
3 rounds
Single arm KB z press Max reps
Plate lateral raise to failure
Band pull apart to failure
10 double unders
The double unders are a painful process, but on my very last set I managed to string 10 together.
I think my biggest mistake has been trying to do a few single unders and then speed up to doubles, whereas just starting straight into a double I was able to get at least a few reps before whipping myself real good. Speed ropes hurt.
2 Likes
Baked mozzarella stuffed meatballs are my favorite right now.
1kg mince
1 egg
Herbs of your choice
Ball mozzarella
Mix the mince, eggs and herbs, then shape into balls around a knob of mozarella
Bake at 200 celcius (400f) for about 20-30 minutes
For a sauce I usually Chuck about five to six tomatoes, a whole onion, a chilli and some basil in a food processor and blend until smooth. Heat and pour over meatballs. Sit them on a bed of brussel sprouts, broccoli or cauliflower and you’ve got a delicious, protein rich, shred city, no shit filler meal
5 Likes
Fuck it if you want carbs put that shit on some spaghetti
3 Likes
Day 7
20 min amrap
Escalating reps
TRX row, flat pushup, squat
Completed the 17 rep round and called it with 20 sec left. Weight vest on. Pushups on ground. Squats ass to calves.
153 reps of each I think
Good enough
Couple curls and tricep extension afterwards just for fluff
4 Likes
Hey little puppy
been away from your log for half a year or so, don’t know why, sorry. Saw you asked to young Duke.
Been catching up, a couple month back or so, look like that deep water is something, to bad you had to abort it.
When are you finishing academy, as far as I can tell on the logs, you’re pretty much ready to go.
Awesome workouts you’re putting up with about no equipment, well done.
1 Like
Hey mort!
Yeah I was pretty bummed initially at being forced out of deepwater, but just have to roll with the punches I guess!
How’s your training going my man?
I’m enjoying life, here at lockdown Denmark.
I’m mostly working from home.
And I’ve got a little homegym with barbells rack and bench so I’m all good.
1 Like