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1 mile run:
14:02

10 to 1 reps
high knees
push ups
jumping jacks
crunches/leg raises
squats

https://lh3.googleusercontent.com/proxy/nLhFNZEkOiC288JkpP5ewUqq_K-BGNR4hQ0SXDyZdC30d2cbGT5WKvPDT9dfc49ClKAierSafzklcac37M3jRhA9PqIX4k4-EspP8fK1oqY2PB1-8PsoPtWw

it's been a minute.

graduated top of my class from the academy, out of FTO now. work continues to kick my ass physically, but it's a lot better than it would've been otherwise.

doing circuit...

let's see, last saturday i ran 2.9 miles on the treadmill in 42 mins

thurs this week we did A LOT of pushups, over 100 easy in sets of 10

today:

db rows
40x10
45x10
50x10

ran a 5k this week, horrible time of 50 minutes.

otherwise it was mostly short runs.

I have a new hatred for bring sally up
https://www.youtube.com/watch?v=_gPDULwKOkY

one of the...

amrap circuit, 15 mins, 5 reps each

35# sandbag clean and press
pushups, hands up each rep
20# medicine ball slam
box step ups

7 circuits

then a mile and half run

amrap today, 15 mins first set

20# sandbags

10 squats
8 bent over rows
6 shoulder to shoulder
4 high toss
2 burpees
bear crawl down

Squats
170x10
180x10
190x10
200x6

DB Rows
40x10
45x10
50x10

week one of the academy down, 21 to go.

not a whole lot of structured workouts, but lots of group punishment sessions of various kinds. lots of running, pushups, 4 count flutterkicks and some...

start the academy next monday, so this will be my last workout til then.

arms again

DB Rows
40x10
45x10
50x10 NEw PR

Dip Assits

Minor foot injury kept me out the past week. that combined w/ my functional group cancelling due to work stuff made for the week.

back at it today w/ arms


DB Rows
35x10
40x10
45x10

today was fun :)

first set, 10 down to 1 rep

30# sandbags

clean
press
jump over

two circuits today, both 40 on, 20 off
first one 4 rotations

sledgehammer on ye old tire
medicine ball slam
battle ropes
body pulls
35/45# KB swings

Hammer Curls
25x10
30x10
35/30x 4/6

DB Rows
25x10
40x10
40x10

tummy issues yesterday, so did this today instead

combination leg/core day

Squats time to get that 200# benchmark!
170x10
180x10
190x10
200x10 New PR
190x6

Incline Hammer Curls
25x10
30x10
30x10

Incline Bench Press
80x10
90x8
95x3/1

Just got the call, I got the job, I'm in the academy!

the don't want continues.

Incline Hammer Curls
25x10
30x8
30x10

Incline Bench Press
80x10
90x8

took thursday off last week, i'm a broken old man. called in to work today for OT, probably do something stupid like 20k steps by days end, which'll put me in a great mood for working out tomorrow...

the don't want was strong today.

Landmine Twist
65x15
75x15
85x10

Flat Bench Reverse Crunch
3x15