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Checkmat's LEO Academy Prep Log
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Checkmat Offline
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Post: #76
RE: Checkmat's LEO Academy Prep Log
25Aug19

7.5 hours of sleep
AM weight: 198 ish

MTI Training

SWAT Selection Program Session #6
BW Strength/Work Capacity

Training:
(1) 5 Rounds, every 90 sec

35% of Max Rep Pull-Ups from Assess no.1 (8)
then... 1 Round Max Rep Pull-Ups (9)

(2) 14 Rounds (grind, not for time, rest as little between exercises as possible)

15% Max Rep Hanging Leg Raises (3)
15% Max Rep Push-Ups (8)

(3) 4 Rounds as fast as possible

Run 400m
10x Thruster @ 2x 25# Dumbbells
5x Burpees

Time: 15:50

-The 4 rounds as fast as possible was one of the hardest things I've done in a while. Got a side stitch cramp while running and really was sucking wind throughout the whole thing.

-Signed up for a jiu-jitsu tournament

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 08-25-2019 12:54 PM by Checkmat.)
08-25-2019 12:54 PM
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Checkmat Offline
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Post: #77
RE: Checkmat's LEO Academy Prep Log
26Aug19

5.5 hours of sleep
AM weight: 198

MTI Training

SWAT Selection Program Session #7
Running

Training:
(1) 5 Rounds

Run 800m
Rest 3 mins between efforts

(2) 3 Rounds, sprint 100m rest 60 seconds

-Got a bad cramp in my right hamstring during the sprints so I cut those short. The 800m runs felt really good and were done at a faster clip than I have done before.

BJJ 75 minutes

Did some guard passing drilling, knee on belly attacks, chockes, brabos, baseball bat choke then some rolling. Went with a black belt, purple belt, blue belt and white belt.

"There's no such thing as different but equal." -Dante Nero
08-27-2019 10:48 AM
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Checkmat Offline
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Post: #78
RE: Checkmat's LEO Academy Prep Log
27Aug19

5 hours of sleep
AM weight: ???

MTI Training

SWAT Selection Program Session #8
Strength

Front Squat
95x5
115x5
120x5
120x5
120x5

Bench Press
165x5
195x5
225x5
225x5
225x5

Weighted Pull Ups
45# x3
45# x3
45# x3
45# x3
45# x3

Notes

-This workout was really easy and felt great

-Not sure what's going on with my sleep lately. It's been hard to get to sleep and a fight to stay asleep. Waking up with the sun and going to be at 1-2am. Not cool. Maybe the cardarine is causing these issues

-Looking lean and strong

"There's no such thing as different but equal." -Dante Nero
08-27-2019 12:48 PM
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Checkmat Offline
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Post: #79
RE: Checkmat's LEO Academy Prep Log
28Aug19

8 hours of sleep
AM weight: ???

MTI Training

SWAT Selection Program Session #9
Run

2.29 miles
25:46

-I need to take the distance running more seriously. This really sucked.

BJJ 90 minutes

Tons of guard passing stuff, dealing with lasso and spider grips, shit like that.
Rolled with 2 black belts, a brown belt, a blue belt and a white belt. Hands are fried and skin opened up on top of my knuckles. Cauliflower ear is ballooning on my left side.

"There's no such thing as different but equal." -Dante Nero
08-28-2019 02:27 PM
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Checkmat Offline
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Post: #80
RE: Checkmat's LEO Academy Prep Log
So I move to my new city and start at my agency in a few days. Academy is set for January but may be moved up to October if a slot opens. Boo ya!!!

"There's no such thing as different but equal." -Dante Nero
08-28-2019 02:28 PM
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RIslander
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Post: #81
RE: Checkmat's LEO Academy Prep Log
Good write up and congrats. Now is never a better time to get hired. I am seriously considering it myself as I would be a legacy cop in my hometown. Small wealthy town with low crime, 65k to start, and advanced equipment. I was bullshitting with a cop the other day... he said he joined 6 years ago and there 250 applicants for three spots. This last hiring round had 13 for 5 spots.

“There is no global anthem, no global currency, no certificate of global citizenship. We pledge allegiance to one flag, and that flag is the American flag!” -DJT
08-28-2019 02:59 PM
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Checkmat Offline
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Post: #82
RE: Checkmat's LEO Academy Prep Log
(08-28-2019 02:59 PM)RIslander Wrote:  Good write up and congrats. Now is never a better time to get hired. I am seriously considering it myself as I would be a legacy cop in my hometown. Small wealthy town with low crime, 65k to start, and advanced equipment. I was bullshitting with a cop the other day... he said he joined 6 years ago and there 250 applicants for three spots. This last hiring round had 13 for 5 spots.

Is anything stopping you from applying now?

"There's no such thing as different but equal." -Dante Nero
08-28-2019 08:13 PM
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RIslander Offline
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Post: #83
RE: Checkmat's LEO Academy Prep Log
(08-28-2019 08:13 PM)Checkmat Wrote:  
(08-28-2019 02:59 PM)RIslander Wrote:  Good write up and congrats. Now is never a better time to get hired. I am seriously considering it myself as I would be a legacy cop in my hometown. Small wealthy town with low crime, 65k to start, and advanced equipment. I was bullshitting with a cop the other day... he said he joined 6 years ago and there 250 applicants for three spots. This last hiring round had 13 for 5 spots.

Is anything stopping you from applying now?

The hiring timeline and the fact I'm mid-thirties. So no good reasons I need to get my ass in gear.

How did you find the competitiveness of the application process? I assume you are going either federal or state.

“There is no global anthem, no global currency, no certificate of global citizenship. We pledge allegiance to one flag, and that flag is the American flag!” -DJT
08-29-2019 03:45 PM
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Checkmat Offline
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Post: #84
RE: Checkmat's LEO Academy Prep Log
^ the earlier you get started, the better. Average age of a new hire with my agency is 37.

The hiring process is very competitive, but all agencies and departments need people badly.

Yup, federal. Very happy with the pay and benefits.

"There's no such thing as different but equal." -Dante Nero
08-29-2019 06:43 PM
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RIslander
Checkmat Offline
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Post: #85
RE: Checkmat's LEO Academy Prep Log
29Aug19

6 hours of sleep
AM weight: ???

MTI Training

SWAT Selection Program Session #10
Bodyweight Strength

Training:

(1) 5 Rounds, every 90 sec

40% of Max Rep Pull-Ups from Assess no.1, (9) then...
1 Round Max Rep Pull-Ups (3)

(2) 5 Rounds, every 60 sec
40% of Max Rep Hanging Leg Raises from Assess no.1 (6), then...
1 Round Max Rep Hanging Leg Raises (0)

(3) 5 Rounds, every 60 sec
40% of Max Reps Push- Ups from Assess no.1 (22) then...
1 Round of Max Rep Push- Ups: 0

(4) 5 Rounds, no rest in between rounds

"Devil Dog Circuit"
100m sprint
6x sit ups
6x Push-Ups
6x Lunges w/ 2x 30# Dumbbells

Notes

-Everything was very challenging today. Might have been because I was training in the PM vs AM for the first time in a long while.

-Moving tomorrow. Super busy weekend but gotta make time for some training.

-On the plus side, I have like 3 weeks of admin leave before my first duty day. The training volume is going to be really, really nice.

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 08-29-2019 08:04 PM by Checkmat.)
08-29-2019 08:04 PM
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Checkmat Offline
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Post: #86
RE: Checkmat's LEO Academy Prep Log
02Sep19

5 hours of sleep
AM weight: ???

MTI Training

SWAT Selection Program Session #12
Running

3 rounds of:

800m run @ 9.0mph
3 minute rest

2 rounds of:

400m run @ 9.2mph
3 minutes rest

-Moved the past few days and missed some logging but still got training in.

-Running at this pace is really good (for ME) and I'm curious how I'll do on my next 1.5 mile assessment

"There's no such thing as different but equal." -Dante Nero
09-02-2019 05:22 PM
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Checkmat Offline
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Post: #87
RE: Checkmat's LEO Academy Prep Log
03Sep19

6 hours of sleep
AM weight: ???

MTI Training

SWAT Selection Program Session #3
Strength

Front Squat
95x5
110x5
125x5
125x5
125x5

Bench Press
185x5
205x5
235x5
235x5
235x5

Weighted Pull Ups
45# x3
45# x3
45# x3
45# x3
45# x3

BJJ 60 minutes

Morning gi class, went over some passing stuff and rolled a bunch

BJJ 60 minutes

Evening no gi class, some more options on passing and did some rolling

BJJ 60 minutes

Final gi glass, again more review on the passing situations that finally clicked in my head. Then of course, rolling.

My cauliflower ear keeps blowing up, even with headgear. Got some mat burn on the face, knuckles and feet. It's been a long time since I've trained this much.

"There's no such thing as different but equal." -Dante Nero
09-04-2019 01:29 AM
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Checkmat Offline
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Post: #88
RE: Checkmat's LEO Academy Prep Log
04Sep19

7 hours of sleep
AM weight: ???

MTI Training

SWAT Selection Program Session #14
Running

2 miles
19:54

Hit the treadmill and had some lower back discomfort. It didn't get too bad, and eventually went away. I need to get back to pilates soon.

BJJ 45 minutes

Just drilled in the morning class. Worked on passing deep half guard.

BJJ 60 minutes

No-gi, worked on a rolling back take off of a guard pass. Did a good amount of rolling both off the wall and regular sparring with tough guys.

BJJ 30 minutes

Just drilled collar drag stuff from open guard, seated vs standing and both from the feet.

"There's no such thing as different but equal." -Dante Nero
09-04-2019 11:15 PM
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Checkmat Offline
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Post: #89
RE: Checkmat's LEO Academy Prep Log
05Sep19

7 hours of sleep
AM weight: 197

MTI Training

SWAT Selection Program Session #15
Bodyweight Strength

Training:

(1) 5 Rounds, every 90 sec

45% of Max Rep Pull-Ups from Assess no.1, (10)

(2) 5 Rounds, every 60 sec
45% of Max Rep Hanging Leg Raises from Assess no.1 (7)

(3) 5 Rounds, every 60 sec
30% of Max Reps Push- Ups from Assess no.1 (24)

(4) Tabata Air Assault Bike (20sec on/10 sec off, 4 minutes total)

BJJ 60 minutes

More guard passing stuff. It's getting sharper. Rolled with a heavy brown belt and two blue belts. I injured one of them because he wouldn't tap to a toe hold, so I kept going it and cracked very loudly. With one of the blue belts he was very game and kept his energy up. Even though I tapped him almost a dozen times, my cardio was being tested and I pushed very hard until the end.

BJJ 60 minutes

Evening no-gi class; did some half guard sweep stuff and rolled with 3 blue belts of various skill and strength. Completely spent.

"There's no such thing as different but equal." -Dante Nero
09-06-2019 12:30 PM
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Checkmat Offline
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Post: #90
RE: Checkmat's LEO Academy Prep Log
06Sep19

8 hours of sleep
AM weight: ???

MTI Training

SWAT Selection Program Session (optional)
Gear Acclimation

60 minutes walking @ 3.0 incline 3.0mph w/ 20# vest

BJJ 30 minutes

Just did the technique drilling portion of a night class. Worked on, again, a lot of passing off of RDLR. I don't think I've ever drilled so much passing in a 7-day period in my life than this past week!

"There's no such thing as different but equal." -Dante Nero
09-07-2019 09:48 AM
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Checkmat Offline
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Post: #91
RE: Checkmat's LEO Academy Prep Log
07Sep19

5 hours of sleep
AM weight: heavy

60 minutes BJJ
No-gi this morning; worked on vary meticulous arm bar attacks from the mount. Good details here. Rolled with a purple belt, a white belt and a blue belt. Got many heel hooks.

30 minutes BJJ
Comp class in the gi, just drilling hard and sparring. Went with 2 of our best purple belts and a female white belt. Was completely spent. I need a spa day or something.

"There's no such thing as different but equal." -Dante Nero
09-07-2019 06:02 PM
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Checkmat Offline
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Post: #92
RE: Checkmat's LEO Academy Prep Log
08Sep19

8 hours of sleep
AM weight: ???

MTI Training

SWAT Selection Program Session #16
Assessment 3

Training:
Do the following tasks in the order listed, rest between exercises as prescribed only


(1) Max Rep Pull-Ups: 20 (-3)

*Rest 2 mins*

(2) 1 min Max Rep Hanging Leg Raises: 16 (+1)

*Rest 2 mins*

(3) 1 min Max Rep Push-Ups: 58 (+3)

*Rest 5 mins*

(5) 1 Mile Run for Time: 8:10

Notes

-Pull ups may require a larger amount of rest and recovery prior to a max attempt. They felt VERY difficult today, versus my previous assessment when I nailed 23 reps, a lifetime PR. For that test I had about a whole week of rest prior to it. Today it's only been a few days since I destroyed myself on the pull up bar.

-Doesn't seem to be the case for leg raises and push ups. Both of these felt good and easy today. 58 push ups in 60 seconds is good for me.

-I tried the 1.5 mile run on the treadmill at 7.3mph. It was going well until the 1/2 mile mark when I developed a side cramp. This just made things way harder, and I threw in the towel at the 1.0 mile mark. A good mile time, for me, but the fitness test is the 1.5 mile run, not the 1 mile run. I need to hit the run days harder and hydrate way better prior to these runs. I don't know what else I can do to get rid of the side cramps.

"There's no such thing as different but equal." -Dante Nero
09-08-2019 01:36 PM
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Checkmat Offline
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Post: #93
RE: Checkmat's LEO Academy Prep Log
09Sep19

6 hours of sleep
AM weight: ???

MTI Training

SWAT Selection Program Session #17
Strength Assessment

Front Squat
worked up to 155x1

Bench Press
worked up to 285x1 (PR?)

Weighted Pull ups w/ 45#
12 reps (PR?)

-Pretty cut and dry strength test today. Felt good with everything and glad to have increased my weighted pull ups by 20%.

BJJ 60 min
Worked on a good half guard set up into single leg x sweeps, into heel hooks and stuff. Rolled with 3 pretty good guys.

BJJ 30 min
Only did the technique portion of class. Drilled more of the same passing stuff we did last week. I swear I'll be doing this stuff in my dreams by now.

-Some pretty bad pain in my left hip, unsure why. Maybe from front squatting, maybe from running, maybe from doing 10 hours of BJJ last week. Maybe all of the above.

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 09-09-2019 10:57 PM by Checkmat.)
09-09-2019 10:56 PM
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Checkmat Offline
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Post: #94
RE: Checkmat's LEO Academy Prep Log
10Sep19

7.5 hours of sleep
AM weight: 197lbs

MTI Training

SWAT Selection Program Session #18
Running

6 rounds of:

100m sprint wearing 20# vest
60 seconds rest

4 rounds of:

400m sprint @ 12.3 mph w/ no vest
2 minutes of rest

-This workout was a ball-buster. Almost vomited several times but finished all of the rounds.

BJJ 60 min
AM gi class; MORE passing, MORE of the same shit. Getting a little bored with it. Rolled with a couple of blue belts and white belts. No purples, browns or black belts in class today.

BJJ 60 min
Evening no-gi class. Worked on a LOT of single leg x-guard stuff, sweeps into heel hooks and tons of fun stuff. Rolled with a tough wrestler and a couple of white/blue belts. I need more training with higher belts but my gym is somewhat limited.

"There's no such thing as different but equal." -Dante Nero
09-11-2019 01:58 PM
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Checkmat Offline
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Post: #95
RE: Checkmat's LEO Academy Prep Log
11Sep19

7 hours of sleep
AM weight: 197lbs

MTI Training

SWAT Selection Program Session #19
Strength/Cals

Front Squat
95x5
115x5
125x5
125x5
125x5
125x5
125x5

4 rounds of:

3x clapping push ups
3x Tarzan pull ups

-Pretty easy workout. The Tarzan pull ups were pretty challenging, though.

-Hip pain is still there but I'm working through it. It's not getting worse at least. Overall my body is feeling a bit beat up in the morning, like its kind of hard to get out of bed. Going back to pilates this week for sure.

BJJ 60 min
Evening no-gi class. Pretty intense warm up and intense rounds, very little rest.

BJJ 60 min
Light warm up but went right into technique and got lots of drilling and rolled with some tough lower belts and a black belt. VERY exhausted by the end of the night.

"There's no such thing as different but equal." -Dante Nero
09-12-2019 12:02 AM
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Checkmat Offline
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Post: #96
RE: Checkmat's LEO Academy Prep Log
12Sep19

7 hours of sleep
AM weight: ???

Pilates 60 min

First time doing pilates in a long time. This is a new pilates studio in my new city and I was the only person in the class! So I got a private lesson with the instructor, a woman in her 40's. It was cool to get such personal instruction and have all of my stupid mistakes corrected instantly. Felt good to get back into pilates.


MTI Training

SWAT Selection Program Session #20
Run

???

My runtastic app didn't record my workout. But let me just say that it was really poor. I think I ran 2.25 miles in 25 minutes or something like that.

I've bitched and complained about my running too often lately. This program doesn't give me enough long slow distance running so I will increase it to 2x/week from now on, like I was doing on the last program.

BJJ 60 min
Evening no-gi class. Worked on more of the knee shield into single leg x stuff and rolled from that position a bit. Did a couple of rounds with purple belts. Felt slow and tired all day.

"There's no such thing as different but equal." -Dante Nero
09-12-2019 10:19 PM
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Checkmat Offline
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Post: #97
RE: Checkmat's LEO Academy Prep Log
13Sep19

7 hours of sleep
AM weight: 197

Optional MTI Training

60 minute walk wearing 20# vest

Not a big deal but my back was kind of aching after this.

Legs and knees are feeling banged up. Bruises on my shins from BJJ. Cauliflower ear is almost healed completely thank god.

"There's no such thing as different but equal." -Dante Nero
09-14-2019 12:12 PM
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Checkmat Offline
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Post: #98
RE: Checkmat's LEO Academy Prep Log
14Sep19

6.5 hours of sleep
AM weight: lean

BJJ 60 min
No-gi AM class; worked takedown, passing king of the hill and some rolls.


BJJ 60 min
Did some drilling of a specific closed guard pass I wanted helped on. Then did 3 rounds with black belts and a couple with purple belts. Destroyyyed.

"There's no such thing as different but equal." -Dante Nero
09-14-2019 05:20 PM
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Post: #99
RE: Checkmat's LEO Academy Prep Log
Interesting stuff. Keep at it friend!
09-14-2019 08:08 PM
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Checkmat
Checkmat Offline
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Post: #100
RE: Checkmat's LEO Academy Prep Log
29Aug19

6.5 hours of sleep
AM weight: 197.5

MTI Training

SWAT Selection Program Session #21
Bodyweight Strength

Training:

(1) 5 Rounds, every 60 sec
30% of Max Rep Pull-Ups from Assess no.2, (6)

(2) 5 Rounds, every 60 sec
30% of Max Rep Hanging Leg Raises from Assess no.2 (5)

(3) 5 Rounds, every 60 sec
30% of Max Reps Push- Ups from Assess no.2 (17)

(4) 4 rounds of 400m run, 2 minute rest

First 2 rounds wearing 20# vest, last 2 rounds with no vest

(5) 3 rounds of:

100m sprint
6x burpees
100m sprint

(6) 30 minute run at a slow pace

-The house I've been crashing at is very hot at night. I have fans on but the bed is shitty and it's been tough to get quality sleep.

-no BJJ today. My shin is pretty painful and bruised. For the game that I play I really need my shin to be healthy. I do so much shin on shin entries into heel hooks and single leg x guard. I'll ice it later.

-My hip pain magically went away. I was just reading my notes from last week and realized I haven't had any problems in a while. Winning!

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 09-15-2019 03:05 PM by Checkmat.)
09-15-2019 03:03 PM
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