Workout #1: FBI PT Test
1 min Situps (49)
300 m sprint (39.8 sec)
Max Rep Pushups (58)
1.5 mi Run (8:19)
Dead Hang Pullups (14)
Workout #2:
Set 1: 5-5-5-5 (ME)
Deadlift
(315#-335#-355#-365#)
Set 2: 5x (95#-115#-115#-125#-135#)
3 Push Jerk (Back Rack)
3 Snatch Balance
Set 3: 4x (95#-115#-125#-135#)
4 Hang Snatch
4 Hang Squat Snatch
4 Snatch
4 Squat Snatch
10 C2B Pullups
Notes:
check the FBI's website if you want the exact standards. had an issue with the bar getting slick on me with pullups, but when it comes to pushups... i'm just weak.
After the deadlifts, my second workout was almost entirely form work... that's why the weights and reps are low. I'm having an issue with the catch once I get above 135#, so I built these two sets to help build that overhead stability.
1 min Situps (49)
300 m sprint (39.8 sec)
Max Rep Pushups (58)
1.5 mi Run (8:19)
Dead Hang Pullups (14)
Workout #2:
Set 1: 5-5-5-5 (ME)
Deadlift
(315#-335#-355#-365#)
Set 2: 5x (95#-115#-115#-125#-135#)
3 Push Jerk (Back Rack)
3 Snatch Balance
Set 3: 4x (95#-115#-125#-135#)
4 Hang Snatch
4 Hang Squat Snatch
4 Snatch
4 Squat Snatch
10 C2B Pullups
Notes:
check the FBI's website if you want the exact standards. had an issue with the bar getting slick on me with pullups, but when it comes to pushups... i'm just weak.
After the deadlifts, my second workout was almost entirely form work... that's why the weights and reps are low. I'm having an issue with the catch once I get above 135#, so I built these two sets to help build that overhead stability.
