The Official Gym & Fitness Thread

It’s on my IG story. Still pissed off about it.

 

Yeah you gave up just like I've done on my last two big pulls lol I get in my head too much on this shit....

 

Got the green light from the therapist to start lifting again! So fuckin' pumped!

I have to dial everything WAAAAAY back because I haven't lifted in like 2 months, but yeah... LET'S GOOOOO!

 

In my head, I had been stalled there for about 15 seconds. I’ll double 465 in a few weeks and then fly past 475

 

Better. Don’t be a pussy

 

12x2 every minute on the minute. 50% + bands. Before this was 12x2 front squats. Working on explosiveness. Felt like cardio by the end of the day lol

 

Snagged a rogue boneyard deadlift bar the other day and it finally came in. Nice agressive knurl and should be interesting to see a difference between the normal power bar. However I probably won’t use it for a while due to being a cardio bunny for swat school prep.

5 miles at 9min pace and then

5 pull-ups
20 air squats
15 push-ups
15 sit-ups
10 burpees
X10 rounds, 1 minute rest.

This shit sucks.

 

Hell of a workout. Fuck those burpees.

 

need a minimum of 38 burpees in 3 minutes for the test. Shit blows

 

Lmao why burpees?

 

Cause old school logic

 

You’ll get it next time, bud.

 

You get blasted and need someone to drag your ass to cover, I would hope the guy that squats 2x body weight is the one that steps up, the burpee guy should prob stay in the bearcat. LEO fitness standards seem to be an effort to keep the fat fucks behind desks where they belong and that’s it. The military seems to be slowly moving in the right direction.

 

Taking cover while getting shot at. Meanwhile Sgt. Crossfit is out there doing burpees in the crossfire trying to dodge bullets lmao

 

500m sprint, body weight squat for reps and a sand bag medley would be tits to see as a standard

 

AF TACP/ALO has a pretty sweet fitness test now:

1.Grip strength (measures muscular strength)
2.Medical ball toss, back and side (measures muscular power)
3.Two-cone drill (measures agility, balance, coordination)
4.Trap bar max deadlift (measures muscular strength)
5.Pull-up (measures muscular endurance)
6.Lunges (measures muscular endurance)
7.Extended cross-knee crunch (measures muscular endurance)
8.Farmer’s carry (measures anaerobic capacity)
9.Row ergometer (measures muscular endurance, anaerobic capacity and cardiorespiratory endurance)
10.1.5-mile run (measures cardiorespiratory endurance)

Depending on your assignment they'll do swim trials as well usually.

 

That’s a lot of activity.
I can see the 1.5 mi run be applicable for military seeing that they actually have long rucks in real world scenarios, not so much for Leo’s.

 

Keg press and cleans are officially worse than the mouser block. 3 months to get good at em.

 

Because they suck lol

 

Here’s the link to the test. All based on a point system and they rank every guy so if you don’t hit the cutoff you don’t go to school. Gunna aim for 10’s and 8’s in all the events.


https://www.ntoa.org/pfq/