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Old 05-23-2007, 11:29 AM   #1
Martin Schap
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I'm about 2 weeks deep into adding extra work to the WOD to prepare for a police PFT. Decided to track progress with a log.
Goals for PFt are:
75 push-ups
60 sit-ups in one minute
30" Vertical
1.5 miles in 9:00
300 meters in :45

5/22/07
GTG all day with sets of 25 push-ups, 8 total sets.

Warmed up with 2x25 Jumping Jacks, Rope skips, flutter kicks, V-ups, Supermans and Squats

WOD: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

13 minutes plus 7 reps deep into 14th minute. All unbroken until minute 13, when things began to fall apart. Completed 13 as 5/5/3

Previous best was maybe 11 rds. Amazing the difference a good pull-up bar makes.
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Old 05-25-2007, 07:29 AM   #2
Martin Schap
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5/24/07
CFWU modified to sub supermans for back extension and clapping push-ups for dips, followed by OHS 3x95, 3x105, 3x115 4x(1x135) then got interrupted by a work emergency and never got back into it. Oh well, that's what I get for working in mental health.
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Old 05-27-2007, 08:39 PM   #3
Martin Schap
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5/25/07
Warm up: 5 rds of 10 jumping jacks, 10 push-ups and 5 pull-ups.

For time:
100 squats
1pood Kb swings, 50 on each arm
100 sit-ups
100 push-ups

25:03

Got to get those sit-ups.

(Message edited by schapm on May 27, 2007)
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Old 05-27-2007, 08:41 PM   #4
Martin Schap
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5/26/07
No real working out to speak of. Was on the road all day, but managed about 50 each of pull-ups, push-ups and jumping jacks. Also hiked several miles with a light pack (ca. 25 lbs) at Mammoth Cave Nat'l Park.
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Old 05-29-2007, 05:24 AM   #5
Martin Schap
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5/28/07
Warm up: 5 rounds of 10 jumping jacks and 10 push-ups followed by a few practice HSPU's and 1x15 pull-ups.

Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups


4 rds in 19 minutes

Later in the day:
Density sit-ups 10 on the minute for 12 minutes


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Old 05-30-2007, 05:53 AM   #6
Martin Schap
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5/29/07
Decided to test dead hangs and one minute sit-ups. Got 20 dead hangs and 31 sit-ups.

Deadlift:
1x5x135
1x5x185
5x5x220

Would like to have done the 7 heavy singles, but don't own enough plates to challenge myself much on this lift. I hope to pick up another 90lbs of plates soon.
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Old 05-31-2007, 05:42 AM   #7
Martin Schap
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5/30/07
Warmed up: weighted sit-ups, jumping jacks, pull-ups and OHS plus day one of the 100 push-ups in 10 weeks program.

Workout: 3x3 Bear Complex 120-110-110

Should have gone a lot heavier. This felt a little easy. Next time my first set should be at around 135
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Old 05-31-2007, 08:45 AM   #8
Beau Bryant
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Martin,
Just looked at you training and I have recently taken a police PFT for the West Virginia State Police. I will pass on to you my experience.
I have been Cfing for almost a year. I followed 90% of the WODS as Rx'd. About 8 weeks before the tests I had begun a ME black Box templet that I made up. Mostly weighted ring dips, weighted pullups, BS, FS, DL, and Presses.

I have not run in the last 9 months. Any running called for in the WODS I do on a C2.

I have eaten a zone/paleo diet for about 6 months.
Thats the background.

The test was 1 minute max Pushups and sit ups and a 1.5 mile run. I did not train for this test but I still managed to do 82 pushups, 61 situps and ran the 1.5 in 10 minutes 3 second.

I only tell you this because your goals look very similar to how I scored. As for pushups, I think if you do a set of Tabata pushups a couple of times a week along with ring dips both weighted and not your numbers will go way up. I did 3 sets of 15 ring dips for every CF warmup and I realy think this helped my pushup numbers.

For what it's worth that was my experience. Good luck

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Old 06-04-2007, 06:51 AM   #9
Martin Schap
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Thanks for your input Beau. Your test scores are impressive. That's an especially good run score for never running.
Yesterday I had a chance to talk to the officer who will be in charge of the PFT. He informed me there will be no opportunity to max out on push-ups and sit-ups, so I am going to deemphasize the specific training on those two moves a little bit. I will still keep going on the 100 push-ups in 10 weeks plan, and I will work sit-ups as the weak point that they are, but from here on out I will concentrate on adding more plyos and sprinting to get ready for the vertical jump test and the runs.

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Old 06-04-2007, 06:56 AM   #10
Martin Schap
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6/1/07

Early in the day completed week 1 and 2 workout for 100 push-ups in 10 weeks program.
Warm up: 3 rounds of 10x10lbs weighted sit-ups, 10x45lb OHS, 7x25lbs weighted pull-ups and dips

WO: 7x3 OHS 95-105-115-120-105-110-120


(Message edited by schapm on June 04, 2007)
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