O.C.D Training Log (Week 2 Day 1)
Warm up: 5 Rounds: -5 Pull ups (Dead hang) -10 Push ups (Slow Controlled, Cheek to ground with pause) -15 Over Head Squat (PVC only) Training: (Upper Body Size, Full body Power) A) 6 Rounds of 10...
View ArticleO.C.D Training Log (Week 2 Day 2)
Warm Up: 5 Rounds: Barbell Complex – 40kg -3 x Deadlift -3 x Cleans -3 x Front Squats -3 x OHP -3 x Back Squat Training: All over Body Strength and Power 6 Rounds: 3 x Power clean to Push Press 50,...
View ArticleO.C.D Training Log (Week 2 Day 4)
Warm up: 6 Rounds -5 Pull ups (Deadhang) -10 Push ups -15 OHS (PVC) Training: (Size and Strength) 6 Rounds: -8 x Over Head Press: 40, 40, 50, 50, 50, 50 kg -6 x Snatch Grip High Pull (from Hang) 40,...
View ArticleO.C.D Training Log (Week 2 Day 5)
Training at Crossfit 3076 Warm up: 2 x 10 reps (20kg) Training: Strength 5 Rounds 5 x Squats: 40, 60, 80, 100, 105, 110 kg Skills: 90 mins enforcement Defensive tactics
View ArticleO.C.D Training Log: (Week 2 day 6)
Physical Training: Rest Skills Training: 3 Rounds: 15 x Bluegun Pistol Draws (From varying Positions) 10 x Elevators (Moving from Standing to kneeling to Low Kneeling) 5 x Bluegun Pistol Draws to...
View ArticleO.C.D Training Log (Week 3 day 1)
Warm Up: 7 Rounds 5 Pull ups (Dead hang) 10 Push ups (Cheek to Ground slow and controlled) 15 Over head Squat (PVC) Training: Size and Strength 6 Rounds of 8 Reps -Over Head Press (Strict): 40, 45,...
View ArticleThe Five best exercises for the General Duties Athlete
If I could create physical development programs for General Duties law enforcement from 5 exercises only, this would be the five I choose. They cover off on the main physical attributes that I believe...
View Article5 Operational Safety Skills you are probably not training:
5 Skills you are probably not training: If you look into the number of skills required by the modern police officer the list is significant. Even limiting that list to realm of Operational safety...
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