May. 27th- Double

AM

A. Snatch Cluster @80% effort, 1.1.1 x 5 sets, rest 2mins
@180#'s Completed
B1. Back Squat w/ Chains @20x1, 4-6 reps x 4 sets, 2m30s
205(6), 210(6), 215(5), 215(4)
B2. Wtd. Supinated Chin-ups @30x0, 3-5 reps x 4 sets, rest 2m30s
65(5), 75(4), 75(4), 80(3)
C1. BB Russian Step-ups @11x0- 24", 10-12 reps/leg x 3 sets, rest 1min b/t legs
75(12), 80(12), 85(10)
C2. Ring Rows @31x1, 8-12 reps x 3 sets, rest 1m30s, adjust feet to meet rep range
12 reps, 12 reps, 12 reps


Rest 6hrs+

PM

5 x 35sec Row Sprints @95-97% effort, walk 4min
1. 1m26.1 / 203m   2. 1m26.0 / 203m  3. 1m23.8 / 208m  4. 1m23.6 / 209m  5. 1m23.6 / 209m
+
5 x 45sec Airdyne Sprints @95% effort, walk 5mins
Completed, avg was around 29-30mph
+
15min Airdyne @50% effort
Completed

Firefit Full Run- May. 22nd, 2012

May. 26th- Firefit Practice

Well we had to get creative today because someone in management decided to change the locks on the door.

Here it is:

Circuit:

1 Set for time of:

10 Sandbag TnG Squat Cleans- 40#'s
10 DB Snatches- 50#'s
Ladder- Singles- 8 sets
10 Slam Balls- 40#'s
Suicides
Sled Drag- 90#'s, 100'
Back Pedal Sled Drag- 180#'s, 100'
Farmer Carry- Two 45# Plates, 100'
Row- 150m, Damper Level 10

Time: 3m50s

+

Team Relay for time of:

Back Pedal Sled Drags- 180#'s, 100'

5 guys, 5 times each, rest was the others work

Time: 9m47s


+

DB Snatch Work

10 reps @50#'s
8 reps @60#'s
6 reps @70#'s
4 reps @80#'s
2 reps @90#'s
2 reps @100#'s
2 reps @90#'s
4 reps @80#'s
6 reps @70#'s
8 reps @60#'s
10 reps @50#'s

We had a fun time throwing shit together.

May. 25th- Double

AM

A. Power Cleans, build to a tough single
285
B1. CG DL Cluster, 1.1.1 x 4 sets, rest 2m30s
365, 375, 380, 375
B2. HSPU (no kip) , AMRAP x 4 sets, rest 2m30s
9, 9, 8, 8 reps
C1. GH Raises Drop Set @20x0, 6.6 x 3 sets, rest 1m30s
10, 10, 10
C2. Standing Single Arm KB Press @21x1, AMRAP @32kg/arm x 3 sets, rest 1min b/t arms
(R / L) 3/2, 4/3, 4/3

rest 6hrs+

PM

5 x 20sec Parachute Sprint ALL OUT, rest 3-4mins
Completed, large Chute, was doing 150m every set
+
5 x 20sec Prowler Sprints @ low load / high turnover, rest 3-4mins
50, 50, 60, 60, 70
+
15min Row @50% effort
Completed

May. 24th- Firefit Practice

Full Course:

Run 1: 1m48.67


Skill Work

May. 22nd- Firefit Practice (video)

Full Course:

Full Gear, SCBA and on Air.

Run 1: 1m48.1

Run 2: 1m47.0

Notes:

- Our course is harder
- 2 flights higher for the stairs up, hose pull and stairs down
- Forcible Entry Kaiser is the wrong one and much harder and longer to finish
- Our Dummy is about 30#'s heavier and less flexible

Felt great throughout, I'm really pleased with both runs. It's only going to get better. We are also having a great turnout today.

Firefit Full Run

May. 21st

A1. Hang Power Clean, 5-5-4-4, rest 2m30s
235, 245, 250, 255
A2. Wtd. Ring Dips @30x0, 4-6 reps x 4 sets, rest 2m30s
55(6)(forgot to do tempo), 65(6), 75(5), 80(3)
B1. Front Squat @20x1, 8-10 reps x 4 sets, rest 2m30s
195(10), 200(9), 200(9), 200(8)
B2. CTB Chin-ups, 15 reps x 4 sets, rest 2m30s
Completed All UB


Sleep-in tomorrow, I'm absolutely exhausted today. The 4 night shifts in a row last week absolutely through off my energy level.

May. 20th- Double

AM

A. Squat Cleans @80% effort, 5 reps x 3 sets, rest 3mins, drop each rep
@220#'s Completed
B1. Back Squat w/ Chains @20x1, 6-8 reps x 3 sets, rest 2m30s
195(8), 200(7), 200(7)
B2. Wtd. Pronated Chin-ups @30x0, 4-6 reps x 3 sets, rest 2m30s
65(6), 75(4), 75(4)
C1. BB Russian Step-ups @11x0- 24", 12-15/leg x 3 sets, rest 1m30s
65(15), 75(15), 80(12)
C2. 1-Arm DB Row, 10-12 reps x 3 sets, 1m30s
70(12), 80(12), 85(12)

Rest 6hrs+

PM

It was raining out so I changed it up

Staris w/ 42# Bundle, then descent down down, 3 sets
1. 31.61    2. 30.07   3. 29.56
+
Dummy Drag, 96' x 5 sets, rest 4mins
1. 17.1s   2. 16.1s   3. 15.1s   4. 16.1s   5. 14.1s  
+
Row, 95% effort, 45sec x 5 sets, rest walk 5mins
(avg 500m / distance)  1. 1m28.7 / 253m   2. 1m28.6 / 253m   3. 1m27.8 / 256m   4. 1m27.7 / 256m
5. 1m27.3 / 257m
+
Airdyne @50% effort- 15mins
17.7 avg mph   Distance= 4.69 miles

May. 17th- Double

AM

A. Power Clean Cluster, 1.1.1 x 4 sets, rest 3mins
245, 255, 265, 270
B1. CG DL Cluster, 1.1.1.1.1 x 3 sets, rest 2m30s
335, 345, 365
B2. HSPU (no kip), AMRAP x 3 sets, rest 2m30s
9 reps, 9 reps, 8 reps
C1. GH Raises @20x0,  8-12 reps x 3 sets, rest 1m30s
12 reps x 3 sets
C2. DB OH Shoulder Press @30x0, 8-12 reps x 3 sets, rest 1m30s
60(10), 60(8), 57.5(9)

rest 5 hrs+

PM

Prowler Push- 5 sets x 15sec ALL OUT EFFORT, rest 3mins (light load / high turnover)
70, 70, 75, 75, 80
+
Airdyne- 5 sets x 15 sec ALL OUT EFFORT, rest 2m30s
Completed Sprint speeds were around 35mph plus
+
Row, 15mins @50% effort
Avg 500m= 2m11.9

May. 16th- Firefit Practice

Front Half Ladder:

Set 1. Stairs w/ 42# Bundle, 16sec
Set 2. Stairs w/ 42# Bundle, then Hose Pull w/ 45# Roll, 28sec
Set 3. Stairs w/ 42# Bundle, then Hose Pull w/ 45# Roll, Stair Descent, 41sec
Set 4. Stairs w/ 42# Bundle, then Hose Pull w/ 45# Roll, Stair Descent, Forcible Entry, 55sec
Set 5. Stairs w/ 42# Bundle, then Hose Pull w/ 45# Roll, Stair Descent, Forcible Entry, 54sec

My technique and conditioning is getting better. Could've took the ladder back down but I ran out of time because I have work tonight. Four night shifts in a row (one of them is double bubble so I won't complain).

May. 14th- Firefit Practice

Hose Pulls w/ 45# Roll (8 Flights), 3 sets
Completed
+
One Stair Flight with 42# Bundle, then a Hose Pull w/ 45# Roll then a Full Descent, 2 sets
Completed
+
Full Front Half, 2 sets
Completed

Gear:

Bunker Jacket, Helmet, Gloves and SCBA

May. 13th

A1. Hang Power Clean, 5-5-4-4, rest 2m30s
225, 230, 240, 250
A2. Wtd. Ring Dips @30x0, 4-6 reps x 4 sets, rest 2m30s
25(6), 35(6), 45(6), 55(6)
B1. Front Squat @20x1, 8-10 reps x 4 sets, rest 2m30s
185(10), 195(10), 205(8), 207.5(7)
B2. CTB Chin-ups, 15 reps x 4 sets, rest 2m30s
Completed All UB

May. 11th- Double

AM

A. Squat Clean @80% effort, 5 reps x 3 sets, rest 3mins- drop every rep
@220#'s Completed
B1. Back Squat w/ Chains @20x1, 6-8 reps x 3 sets, rest 2m30s
185(8), 195(7), 195(7)
B2. Wtd. Pronated Chin-ups @30x0, 4-6 reps x 3 sets, rest 2m30s
45(6), 55(6), 65(5)
C1. BB Russian Step-ups @11x0- 24", 12-15/leg x 3 sets, rest 1m30s
45(15), 55(15), 65(15)
C2. One Arm DB Row, 10-12 reps x 3 sets, rest 1m30s
50(12), 60(12), 70(12)

Rest 6hrs+

PM

5 x 30sec Run Sprint @95% effort, walk 4mins
Completed
+
5 x 45sec Row @95% effort, walk 5mins- damper #10
Completed all under 1m30s avg 500m
+
15min Airdyne @50% effort
Avg mph= 15.9    Distance= 4.16 miles

May. 10th- Firefit Practice

Skill Work:

A. Agility Ladder, 10-15mins
Various Drills
B. Hose Pull w/ 45# Roll, 5 sets
8-10sec
C. One Flight w/ 42# Bundle and then Hose Pull w/ 45# Roll and then run down one flight, 4 sets
14-16sec
+
2 person team competition:

1. The 1st partner has to do the forcible entry, tags the 2nd partner
2. The 2nd partner runs around the cones and drags the sled, tags the 1st partner
3. The 1st partner drags the dummy to the finish for time.

We did 1 set in each position.

May 9th- Double

AM

A. Power Clean Cluster, 1.1.1 x 4 sets, rest 3-4min
225, 235, 245, 255
B1. Clean Grip DL Cluster, 1.1.1.1.1 x 3 sets, rest 2m30s
335, 345, 355
B2. HSPU, AMRAP (no kip) x 3 sets, rest 2m30s
10 reps, 9 reps, 8 reps
C1. GH Raises @20x0, 8-12 reps x 3 sets, rest 1m30s
12 reps, 12 reps, 11 reps
C2. Seated DB OH Press @30x0, 8-12 reps x 3 sets, rest 1m30s
40(12), 50(12), 60(9)

Rest 6hrs+

PM

5 x 15sec Prowler Sprints ALL OUT, rest 3mins b/t sets- light load / high turnover
50, 60, 70, 70, 70
+
5 x 15sec Airdyne ALL OUT, rest 2m30s b/t sets
Completed
+
15min Row @50% effort
avg 500m= 2m12.8    Distance= 3404m

May. 8th- Firefit Practice

Front Half- 3 sets, rest 10mins b/t sets

Stairs w/ 42# bundle (8 Flights)
Hose Pull w/ 45# bundle
Descent
Forcible Entry

1. 1m08s
2. 1m01s
3. 1m00s

May. 7th- Firefit Practice

Firefit season begins!

Schedule:

Day 1- Rest Day

Day 2- Training

Day 3- Firefit Practice

Day 4- Rest Day

Day 5- Firefit Practice

Day 6- Training

Day 7- Firefit Practice

Day 8- Training

Today's Practice:

Gears- Bunker Jacket, Air Pack, Helmet and Gloves

A. Ascending Stairs w/ 42# Bundle, 4 sets, rest 3mins

(8 Flights) 17-15sec

B. Hose Pull w/ 45# Roll, 6 sets

(8 Flights) 10-8sec

C. A + B Combo, 1 set

30sec

D. Partner Chase Descends, 4 sets, rest 2mins

Completed

Felt good for the 1st practice

Apr. 27th-29th- Regionals

Event 1:

"Diane"

21,15, 9 rep rds for time of:

DL @225#'s
HSPU

Time: 5m53s (14th Place)

Event 2:

For time:

2000m Row
50 Pistols
30 Hang Cleans @225#'s

Time: 16m42s (11th Place)

Event 3:

4 Rds for time of:

10 DB Snatches- 100#'s
Shuttle Sprint

Time: 4m26s (8th Place)

Event 4:

For time:

50 BS @135#'s
40 Chin-ups
30 Shoulder to Overhead @135#'s
50 FS @85#'s
40 Chin-ups
30 Shoulder to Overhead @85#'s
50 OHS @65#'s
40 Chin-ups
30 Shoulder to Overhead @65#'s

Time: 23m10s* (Tied for 19th Place)
*made it to 50 OHS before the time cap expired


Event 5:

Snatch Ladder w/ 20 DU's cash in

Score: 205#'s + 30 DU's (Tied for 8th Place)

Event 6:

For time:

3 Rds of:
7 DL @345#'s
7 MU's
then..
3 Rds of:
21 T2B
21 WB- 20#'s
then...
100ft Farmer Carry- 100# DB's
28 CTD Burpee BJ
100ft Farmer Carry- 100# DB's
3 MU's

Time: 17m06s (7th Place)*
*made it to 26 Burpee BJ before time expired

Result:

8th Place Overall (67)

Goals Accomplished:

1. Make it to the 3rd day or last workout- Completed

2. Come Top 10 in the 2012 Regionals- Completed