5/9
- Walk/jog 1 mile
- 10x30m sprint with 4 pushups at end of each run then walk back
- Walk/jog 1.5 miles
Will do some arms later.
Separately - once gym access is back, am going to do - first 3 weeks as follows:
Week 1: volume - full body 3x a week and ez recover between
Week 2: strength - 3-4 days of working up to a heavy single to get strength kicked back up
Week 3: mix of weeks 1/2
Then back to a program. Just not sure which one.
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5/10: OFF
5/11:
10x40M Hill/5 Push-Ups with walk back down hill. This is a great little easy session.
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5/12
Another day got away. Calls till 920 PM. Did a few rounds of: 20 swings, 10 goblet squats, 8 curls with KB, and 6 push-ups. Nothing special, but not nothing.
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5/14
8x40m hills with 6 pushups superset
1 mile run walk jog
6 pack beer
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5/16
Throws and sprints at track (first day open). Everything good, but something off with knee. Did pushups at night.
5/17 - knee still not right. Just did pushups at night.
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5/16 and 5/17 were actually 5/17 and 5/18. 5/18 also did 100 swings before I went to bed.
5/19
Throughout day did 10 rounds:
- 10 swings - 55#
- Pushups
- Suitcase caries 40 yards (20 each hand)
- 10 curls 30# each arm
- 5 swings 100#
- 10 lateral raises 15#
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Did random stuff last few days. Took yesterday off. Today - doing pushups and swings and going to bed early. Motivation has been very low.
5/26
Hill Runs - 15x80m and then at night did 40 pushups and 80 curls
5/27
8 rounds of 5
- Paused pushups
- Goblet squats (100#)
- Paused shrugs (100#)
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5/29
Payday thank god. And still have a job thank god.
- AM - pushups and DB hammer curls 50
Reps each in rounds of 10
- PM - Lunges (each leg) - lateral raises - KB swings - 50 each In rounds of 10.
Today was fun bc I wore workout shorts and a dress shirt all day and a hat for business video calls and just took shirt off between calls and did a round or two. The lunge - lat raise - swing combo is a solid complex.
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That’s one good thing about being a cop - we’re always needed. That being said, I’d probably go a different route if I had to do it again.
Glad you’re hanging in there.
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5/30 - Day Off - Went down to the in-laws, drank beer, ate subs and potato chips, and relaxed.
5/31 - Hill Sprints - 12x80m and Push-ups
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6/1
During day over a few 10’ sessions accumulated:
- 50 Push-ups
- 100 KB swings (55#)
- 50 DB Curls (30#)
- 50 lateral raises (15#)
- 50 KB Swings (100#)
- 50 Rows (55#)
- 50 Goblet Squats (100#)
Felt good about today
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Also - 50 goblet squats with 100# in sets of 10 is tough. I think my quads will be feeling it tomorrow.
Can’t wait to get back to normal training - will do a couple weeks of working back to heavy singles on FS, power clean, snatch grip deadlifts, OHP, and strict knees up pull-ups (thighs parallel to ground) - with sprinting on alternate days and then decide on a new program from there. Depending on numbers first 2 weeks back (how much strength lost)
Going to do something a little less structured but still A set rotation of lifts on a 3x heavy a week rotation. IE 3x a week of a squat, press, lower body pull (dead, clean, or snatch variant), upper body pull - variant. But might be 531 on 1 day/ 5x5 another day/work up to a heavy single a third day. With athletic training between.
6/3
Pushups and curls (40 each)
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