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Lets year ya'lls weekly workout

Discussion in 'Cop Talk' started by collim1, Mar 24, 2013.

  1. lawman800

    lawman800 Juris Glocktor

    I lift weights on my Bowflex at least twice a week and try to do cardio on my recumbent bicycle which doesn't always fit into the plan... but the plan is to do it for at least twenty minutes every time I lift.

    Height 174cm
    Weight 72.5kg

    Don't drink any alcohol, can't say the same for smoking... but I don't do it too often. No excuse, but still... not a chain smoker like I used to be.
  2. texmex


    Nov 29, 2004
    Central Texas
    Fill coffee cup. Lift. Repeat.

  3. OLY-M4gery


    Nov 7, 2001
    Southern WI
    Day 1 Run

    Day 2 Shoulder/arms

    Day 3 Run

    Day 4 Chest/Tri

    Day 5 Run

    Day 6 Squat/Cry

    Days Off-----------

    Day 7 Nada

    Day 8 Chest/Tri

    Day 9 Run (maybe)


    Chest on day 4 2x4, 2x6 sets bench press, up to 275 and 255 currently.

    Running, can be fast walking or running. I have my own treadmill. Usually 25-30 minutes at a crack.
  4. DMF

    DMF P33

    Jan 19, 2003
    CrossFit mainsite workouts Tuesday, Wednesday, and Thursday (with a good warmup and usually followed by an additional workout or skill practice to compliment the WOD), and Brazilian Jiu Jitsu on Saturday and Sunday.
  5. BigSpenda864


    Jul 31, 2012
    South Carolina
    I am a Crossfit athlete as well. I work out 6 days a week. Some weeks 4 Crossfit and 2 days running, Sometimes 5 days Crossfit and 1 day running. My runs are usually 3 miles or so. Every other week I run and/or walk about 8 miles for one of the run workouts.
  6. BigSpenda864


    Jul 31, 2012
    South Carolina
    As an example, here is my workout from yesterday:

    1. Warm up run and stretching.

    2. Every Minute on the Minute for 10 minutes with 115 lbs:

    First five minutes: 2x Power Clean + 2x Hang Clean + 2x Push Jerk

    Second Five minutes: 4x Power Clean + 4X Hang Clean + 4x Push Jerk

    3. 25 reps of each then 20 reps then 15 reps then 10 reps then 5 reps (for time) of:

    Ball Slams (30lbs ball)

    4. Knees To Elbow - 50 reps

    EDIT: Yes, I was sucking wind.
    Last edited: Mar 27, 2013

    SPDSNYPR Zippy's Friend.

    Jun 12, 2006
    OK, USA
    Yesterday we had a "run day". It sucked. Jog, sprint, walk, repeat until ready to die.

    My legs are screaming today.