Fit For Life

Cops have to bee in shape in case the Segways are down for maintenance.

The following is an exerpt from an article called "Fit for Life:  Why We Work Out:

"I started the police academy 30 years ago, and early on I learned a valuable lesson, one that would stay with me for life. The first day of the academy, we were introduced to many of our instructors, one of whom was to be our physical fitness instructor. He was an imposing man with a strong command presence and a physique cut from stone. His first words from the podium still ring in my head: 'When you decided to become a cop, you lost the right to be out of shape.'

For the next 10 weeks, we started every single morning with a full hour of intense PT and DT sessions. Upon graduation, I was in the best shape of my life. But more importantly, I left with an appreciation of why I had to maintain this new physical discipline.

I believed that every day, people were counting on me to be able to do my job. Most days, that was as mundane as driving a car and pushing a pencil. Some days, however, that may entail running down some bad guy, or fighting for my life, or my partner's. I had an obligation to be in condition to do that."

I couldn't have said it better myself.  Read the whole article here.

What I did today...

Warm Up:

- Dynamic Stretching

- Jump Rope

- Samson Stretch

Strength Work:

Back Squat (1 rep at 75%, 85%, and max reps @95% of  395):

Warm Up Sets:  95x6, 185x4, 275x2

Work Sets:

- 297x1

- 336x1

- 376x2

Bench Press (1 reps @75%, 85%, and max reps @95% of 350):

Warm Ups Sets::  45x6, 135x4, 225x2

Work Sets:

- 263x1

- 298x1

- 333x1 (Not feeling strong in the bench today)

Weighted Dips:

- 30 reps @ 50 lbs:  11, 9, 7, and 3.  Almost got it down to 3 sets.

Conditioning:

1:00, :45, :30, and :15 rounds each of the following: 
- Pull Ups 
- Sit Ups 
- Push Ups 
- Squats 
Score: 327 reps.

This was a huge improvement from last week.  I don't know what went wrong last week, but 327 after a bunch of strength work is good.  I should be good for hopefully 350-ish if I hit it fresh.  The test is next week so we'll see!