5x400m on the track
1. 1:16
2. 1:14
3. 1:19
4. 1:30 (deliberately took it easy after performance dropped on #3)
5. 1:14
Was completely wiped, so 5 minute abs became 3 minute abs. I know it's pathetic, but I felt like I had been put through the wringer.
3 minute abs:
-flutter kicks
-sit-ups
-plank
Got 15 sit-ups.
Stretched out.
All day I have been greasing the groove with 25 push-ups and 5 pull-ups when possible. I have done about 6 sets so far.
3 comments:
Hey Martin - you should breeze the PFT easy. I hope you don't think it is out of order for me to say but where did it go wrong in the selection process previously? Wouldn't you be well served to put more of your energy into improving upon those aspects? That's what I'd be thinking about.
Regardless - this is a training blog and that is strong running and a hard session. 400m is a brutal distance.
Colin-
Definitely not out of line to ask that. It's a natural thing to wonder about. Basically the process consists of physical and written testing, 3 interviews and an extensive background check. I train hard for the PFT because I like to train and because it definitely can't hurt to stand out from the crowd. I've always felt that the officers at the test notice how well people do even though officially it is often a pass/fail test. Anyway, the interview that got me last time was the 2nd interview, which is with a civilian board that oversees the police. The first interview is with a board of police officers and is often a high stress environment where the candidate's answers are aggressively challenged. I usually do well in this interview, which I think of as the "John Wayne" interview, meaning you have to be slightly tough and aggressive, willing to stick up for yourself and so forth. Basically though if you have well thought out answers and are not afraid to defend them with your reasoning you will be fine. The interview with the Merit Commission (civilian) is the one that tripped me up last time in part because I wasn't sure what to expect. The impression I've gotten is that they want to know that you will uphold the law and not let the department degenerate into a corrupt old boys club. They ask what you would do if given an illegal order, etc. I think they also try to determine whether you are a sociopath by asking some questions about use of force, what you do for volunteering, etc. Both interviews are tough, but I practice for them in the car and think through the questions I've gotten previously as well as related ones to prepare. If you are still reading this novel I commend you. Short answer is just that this is, as you observe, a training blog, but I am definitely doing what I can to prepare for the entire process.
Haha - of course I read to the end. Good man, I was just checking. Looks like you've got it covered :)
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