16/03/2017 #12 hic, the ladder one. OMG, I almost died. First, the track field was closed today, cause of fallas (a traditional celebration of my country). So I did the sprints on a straight line. :lol: (Better than nothing I guess) I did the first 400m on 1.23 or so (wanted to do 1.20s for the pac...

15/03/2017 Operator day. 5x5 Bodyweight pull ups. (2.30s rest) 3x5 30kg FS (5min rest, tried to do pause and focus a lot on the mobility/stance) 3x5 35 OHP (feel a lot stronger) (5min rest) I think I'm gonna stick at 3x5 the entire block, unless on the pull ups (if I feel is not manageable I'll dro...

DocOctagon wrote: Great log Ivan, welcome aboard!

Are these stats from after Base Building? Do you know what your stats were before Base?

These stats are from after BB yeah, I don't have prior to BB, but from now on I'm gonna save all my results!

Love the log. I'll be following. Good luck with your goals! Thanks! :D Almost died, but somewhat happy because never did the 200 on 35s. Sounds like honorable death :lol: Good job, mate! If I manage to get all those sprints below 40s would be a big progress for me, so that's my next goal! :lol: Che...

14/03/2017 #11 HIC ·35.XX s ·41.XX s ·42.XX s ------------------- 3 min rest ------------------- ·38.79 s ·44.XX s ·45.00 s (I couldn't measure decimals, cause I wasn't able to write it on a notebook :lol:) Almost died, but somewhat happy because never did the 200 on 35s. Was really short the sessi...

First day, operator. Today I felt a lot greater on the squat position, did a lot of stretching, feeling progress unless on the dorsiflexion. 5x5 pull ups with body weight. 3x5 front squats with 30kg 3x5 ohp 35kg I did 3x on squats and ohp because I haven't tried any of the new HIC, and don't wanna d...

Hello all! I'm currently preparing my PFT, for joining police at my country. First of all, english is not my main language, so forgive any fool fault :lol: I never did a training log, so this is my first one! My last PFT I wasn't able of doing the 1km run in the desired time. I just finished BB, and...

If I understand your post correctly, you have about nine months to train. You will crush this test if you maintain focus and train consistently. Do Basebuilding. Then run the HICs you need and include pull-ups in your cluster. 1km Run Maxing a PFT run is about 1) focused training including practici...

#2-5km fast run (maybe? I don't know if this will transfere to the 1km) The ability to run 5km might not translate exactly to sprinting 1km, but it is 100% relevant to your preparation. It will maintain and build your endurance, which will allow you to hold speed during your workouts (e.g., reps 5 ...

I dont' think there is a particularly bad choice on your list. If forced to pick three, I would go #3, #12, and #11. Once every other week I would replace one of those three with #2. As far as weighted pull-ups to improve you bodyweight pull-ups goes, it's a great idea that works really well. If yo...