Personal training – the one with Special Operations

Yesterday was the first part of Merlin’s fitness test to get into elite part of the Police Force, Special Operations Group. By coincidence, it was held in a particularly steep part of out local national park and my trainer went to observe and learn. He is busting to talk about the four hours of hell they put everyone through and how well Merlin coped (it’s all about the preparation). With all of the chatting, the workout is over before I know it.

Warm up

Ten minutes on the treadmill. Slight incline, fast pace.

Legs

Deadlifts, 15 repetitions. I prefer straight leg or Romanian deadlifts which means I usually get a relatively heavy bar. Walking lunge, 20 repetitions and calf raises, 20 on each side. These three exercises equal one set. Three sets in total.

Core

Sideswipers. On the floor, I hold the deadlift bar (about 20 kg) in chest press position (arms extended, elbows locked). With my legs straight and ankles together, I bring my shins to touch the plate (weight) on the bar. Lower legs to the center and touch the other plate. 10 repetitions each side, so 20 in total for three sets. I tend to travel down the mat when I’m doing this which is a bit disconcerting…

Shoulders

Lateral pulldown. 20 repetitions wide, overhand grip and 20 close, underhand grip. Three sets alternating wide and close grip.

Shoulders/arms

Handweights, three exercises = one set. Shoulder press, 20 repetitions, bicep curl, 20 repetitions, tricep extension 20 repetitions. Three sets in total.

Cool down

Five minutes or so on the stepping machine. This was a fairly easy session so I’m a bit concerned about boot camp tomorrow. My trainer is very good at making sure I don’t over exercise or am so sore from a session that I can’t do boot camp the next day. We’ll see…