I Am The One Who Knocks

2hrs open mat

Such a good time. Honestly BJJ should be mandatory. It’s impossible not to leave on a high after some great rounds with good people, especially once you stop worrying about ‘winning’ rounds

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Sandbag arrived today, 200lb. Just need to fill it.

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Oh you are going to have so much fun!!!

Do you plan to fill it to 200 straight up or will you go slightly lighter and build up to it ?

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Probably straight to 200 haha

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Took a week off from weights last week

Microcycle 2
Week 1 day 1

CARRIES
5 rounds
50ft sandbag carry
Sprint back
50ft farmers carry
Rest 90 sec
Increase farmers weight each round

STRENGTH
6 working sets
4 burpee box jump
4 deadlift
40 sec long lever plank

ASSISTANCE
1 min deadlift 75%
1 min rest
45 sec deadlift 65%
45 sec rest
30 sec deadlift 55%

CONDITIONING
7 minute chin up hang
Every drop owe 5 burpees

Killer session

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And I bet you killed it

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Was a good session, for the working deadlifts I did 4 sets at 185, 1 at 187.5 and 1 at 190. Probably like an rpe 8ish on the last set

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W1d2

STRENGTH
5 working rounds
8 CG chins
5 ohp
10 slamming Russian twists

ASSISTANCE
10 min emom
2 strict press + 2 push press

CARRIES
5 single arm press left
100ft overhead carry
10 chins
5 single arm press right
100ft overhead carry
20 bodyweight row
Rest 90 sec, 4 rounds

CONDITIONING
2x Tabatta on rogue echo bike (new at gym and so good)

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it sounds horrible

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W1d3

STRENGTH
8 working rounds (lots of warm ups)
3 box jump
3 squat 80-90%
12 dead bug
90 sec rest

ASSISTANCE
3 min squat no rack 35%
3 min rest
2 min squat
2 min rest
1 min squat
1 min to pick up lungs and stomach

CARRIES
7 min emom
Min 1 - 150ft sandbag carry
Min 2 - rest
Min 3 - 200ft sandbag carry
Min 4 - rest
Min 5 - 250ft sandbag carry
Min 6 - rest
Min 7 - 300ft sandbag carry

CONDITIONING
Assault bike Tabatta

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W4d4 (don’t know why I’ve been saying wk1 this week.

CARRIES
10 min emom
3 sandbag throw over shoulder

STRENGTH
6 working round
8 gorilla row
4 bench 85-90%
1 min single arm farmers hold each side

ASSISTANCE
10 min emom
4 burpee over bar
4 pendlay row
4 floor press
60kg barbell
Lost count. Somewhere around 15 rounds +/- 1

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CONDITIONING

“Fight club”

1 min thrusters
1 min power clean
1 min box jumps
1 min chin ups
1 min assault bike
1 min rest
3 rounds

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Sunday run into work
About 7km

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That’s a decent way to wake yourself up mate. Question without notice: how do your work colleagues view your training / fitness / strength levels? Do many of them also train ? Given the type of work you do, it would seem like an advantage to be strong and fit and yet there is a stereotype that says other wise?

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I’d definitely say that of general duties, I’m in the upper range of strength and fitness for sure, however I’d say that, particularly at my station, there’s a great physical culture and unfit police are an outlier. Definitely a benefit to being fit and strong, especially since I started grappling I’ve noticed a tremendous advantage over many many resisting suspects/foot chases etc

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Most of my colleagues think my training is insane

Now that is the answer I expected you are indeed insane, but it also seems I may be in the same asylum :joy:

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W5d1

CARRIES (swapped for day 3 as trap bar being used)
10 min amrap
3 sandbag picks
7 sandbag squats
50ft sandbag carry

STRENGTH
5 working rounds
30 sec KB swing
5 deadlift 75-85%
45sec long lever plank

ASSISTANCE
4 rounds
6 snatch grip deadlift
10 snatch grip shrug
30 sec snatch grip hold

CONDITIONING will be a 10min plank done later at home, maybe an indoor ride for leg recovery and some BJJ tonight

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That sounds sick

W5d2
STRENGTH
8 working rounds
6 chins
3 ohp
6 full contact twist

ASSISTANCE
3 rounds
6 tempo press
Hold for 20 seconds
10 push press
Hold for 20 seconds

CARRIES
10 semi-supinated press
30 second overhead walk
10 shrugs
30 second hold on last rep
4 rounds

CONDITIONING
21-15-9
Assault bike calories
Burpees

Also did BJJ this morning

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