A1. Back Squat @20x1, 4-6 reps x 5 sets, rest 2m30s
225(6), 235(6), 245(5), 245(4), 245(4)
A2. Wtd. Supinated Chin-ups @21x0, 6-8 reps x 5 sets, rest 2m30s
25(8), 30(8), 35(8), 40(7), 40(7)
B1. Romanian DL @20x0, 8-10 reps, x 4 sets, rest 2m30s
225(10), 245(10), 265(10), 285(10)
B2. CG Bench Press @20x1, 6-9 reps x 4 sets, rest 2m30s
205(9), 215(8), 225(6), 215(6)
C. BB Jumping Switch Lunges, 10/leg x 5 sets, rest 2mins, start at 75#'s
5 sets x 75
Saturday, 30 June 2012
Thursday, 28 June 2012
June. 28th- Double
AM
A. Push Press @11x1, 2-3 reps x 5 sets, rest 4-5mins
185(3), 195(3), 205(3), 215(2), 215(2)
B1. Front Squat w/ Chains @20x1, 4-5 reps x 4 sets, rest 20sec
195(5), 195(4), 190(4), 190(4)
B2. GH Raises w/ Bands or Plate @30x0, 8-12 reps x 4 sets, rest 4-5mins
10(12), 10(9), 10(8), 10(8)
C. BB Split Squats @30x0, 6-8/leg x 3 sets, rest 1min b/t legs
95(8), 115(8), 135(7)
Rest 4hrs+
PM
3 x 100m Prowler Sprint All Out @100# (fucked up I accidentally brought 90#'s), rest 8 work time
1. 50.23sec 2. 51.36sec 3. 48.76sec
+
5 sets of: @97% effort
5 Power Cleans and Push Jerks @135#'s
15 CTB Chin-ups
10 CTD Burpees
*rest 8 x work time
1. 1m00s 2. 1m00s 3. 59sec 4. 59sec 5. 59sec
A. Push Press @11x1, 2-3 reps x 5 sets, rest 4-5mins
185(3), 195(3), 205(3), 215(2), 215(2)
B1. Front Squat w/ Chains @20x1, 4-5 reps x 4 sets, rest 20sec
195(5), 195(4), 190(4), 190(4)
B2. GH Raises w/ Bands or Plate @30x0, 8-12 reps x 4 sets, rest 4-5mins
10(12), 10(9), 10(8), 10(8)
C. BB Split Squats @30x0, 6-8/leg x 3 sets, rest 1min b/t legs
95(8), 115(8), 135(7)
Rest 4hrs+
PM
3 x 100m Prowler Sprint All Out @100# (fucked up I accidentally brought 90#'s), rest 8 work time
1. 50.23sec 2. 51.36sec 3. 48.76sec
+
5 sets of: @97% effort
5 Power Cleans and Push Jerks @135#'s
15 CTB Chin-ups
10 CTD Burpees
*rest 8 x work time
1. 1m00s 2. 1m00s 3. 59sec 4. 59sec 5. 59sec
Wednesday, 27 June 2012
June. 27th- Firefit Practice
Warm-up:
Line Drills: 15sec of work, 15 sec of rest
- Dbl Legged Forward and Back, 3 sets
- Dbl Legged Lateral, 3 sets
- R Legged, Forward and Back, 2 sets
- L Legged, Forward and Back, 2 sets
- L Legged, Lateral, 2 sets
- R Legged, Lateral, 2 sets
- R Legged, Clockwise, 1 set
- R Legged, Counter Clockwise, 1 set
- L Legged, Clockwise, 1 set
- L Legged, Counter Clockwise, 1 set
Completed
3 sets of: high aerobic effort
Kaiser
10 ground to shoulder, 50# med ball
Run 50' w/ Med Ball
10 ground to shoulder, 50# med ball
Run 50' w/ Med Ball
Kaiser
*rest is teammates work
Completed
3 sets of: All Out Effort
Backwards Sled Drags, 205#'s, 100'
*rest is 4mins
1. 21.94sec 2. 21.13sec 3. 18.46sec
6 sets of: All Out Effort
Stairs Starts w/ Bundle, 42#'s, 1 flight, 3 right sided, 3 left sided starts
Completed
3 sets of: All Out Effort
Stairs w/ 42# Bundle, 8 flights
*rest is 4mins
1. 15.26sec 2. 15.24sec 3. 15.09sec
Line Drills: 15sec of work, 15 sec of rest
- Dbl Legged Forward and Back, 3 sets
- Dbl Legged Lateral, 3 sets
- R Legged, Forward and Back, 2 sets
- L Legged, Forward and Back, 2 sets
- L Legged, Lateral, 2 sets
- R Legged, Lateral, 2 sets
- R Legged, Clockwise, 1 set
- R Legged, Counter Clockwise, 1 set
- L Legged, Clockwise, 1 set
- L Legged, Counter Clockwise, 1 set
Completed
3 sets of: high aerobic effort
Kaiser
10 ground to shoulder, 50# med ball
Run 50' w/ Med Ball
10 ground to shoulder, 50# med ball
Run 50' w/ Med Ball
Kaiser
*rest is teammates work
Completed
3 sets of: All Out Effort
Backwards Sled Drags, 205#'s, 100'
*rest is 4mins
1. 21.94sec 2. 21.13sec 3. 18.46sec
6 sets of: All Out Effort
Stairs Starts w/ Bundle, 42#'s, 1 flight, 3 right sided, 3 left sided starts
Completed
3 sets of: All Out Effort
Stairs w/ 42# Bundle, 8 flights
*rest is 4mins
1. 15.26sec 2. 15.24sec 3. 15.09sec
Tuesday, 26 June 2012
June. 26th- Double
AM
A. Power Snatch Cluster, 1.1.1 x 5 sets, rest 4-5mins
175, 4 sets x 185
B. Romanian DL w/ Chains @31x1, 4-6 reps x 5 sets, rest 4-5mins, full pause 2-3" above the floor
185(6), 195(6), 205(6), 215(6), 225(6)
C1. Thrusters, 7-10 reps x 5 sets, rest 2mins
135(10), 145(10), 3 sets x 155(8)
C2. Wtd. Wide Pronated Chin-ups @20x0, 5-8 reps x 5 sets, rest 2mins
10(8), 20(8), 25(8), 35(6), 35(6)
rest 6hrs+
PM
10 x 30sec Row @97% effort, rest 4mins b/t sets complete 5 UB strict reps
All the HSPU completed UB
1. 167m
2. 167m
3. 168m
4. 170m
5. 172m
6. 172m
7. 171m
8. 171m
9. 172m
10. 171m
A. Power Snatch Cluster, 1.1.1 x 5 sets, rest 4-5mins
175, 4 sets x 185
B. Romanian DL w/ Chains @31x1, 4-6 reps x 5 sets, rest 4-5mins, full pause 2-3" above the floor
185(6), 195(6), 205(6), 215(6), 225(6)
C1. Thrusters, 7-10 reps x 5 sets, rest 2mins
135(10), 145(10), 3 sets x 155(8)
C2. Wtd. Wide Pronated Chin-ups @20x0, 5-8 reps x 5 sets, rest 2mins
10(8), 20(8), 25(8), 35(6), 35(6)
rest 6hrs+
PM
10 x 30sec Row @97% effort, rest 4mins b/t sets complete 5 UB strict reps
All the HSPU completed UB
1. 167m
2. 167m
3. 168m
4. 170m
5. 172m
6. 172m
7. 171m
8. 171m
9. 172m
10. 171m
Monday, 25 June 2012
June. 25th- Firefit Practice
Warm-up:
Hurdles, 4 sets each exercise
- singles
- doubles
- lateral L/R
- Single Hops L/R
- Dbl Hops
Completed
+
3 sets of: high aerobic effort
10 BJ, 24" step downs
Backwards Sled Drag, 180#'s, 100'
OH Walking Lunges w/ 45#'s, 100'
*rest is teammates work
Completed
+
Gear: Bunker Jacket, SCBA, Helmet, Gloves
3 sets of: high aerobic effort
Sled Drag, 225#'s, 50' (dump a plate)
Backwards Sled Drag, 180#'s, 50' (back to the start)
Kaiser
Run Cones
Hose Drag, 75' (shoot target)
*rest is teammates work
Completed
3rd set was All Out Time: 47.95sec
Hurdles, 4 sets each exercise
- singles
- doubles
- lateral L/R
- Single Hops L/R
- Dbl Hops
Completed
+
3 sets of: high aerobic effort
10 BJ, 24" step downs
Backwards Sled Drag, 180#'s, 100'
OH Walking Lunges w/ 45#'s, 100'
*rest is teammates work
Completed
+
Gear: Bunker Jacket, SCBA, Helmet, Gloves
3 sets of: high aerobic effort
Sled Drag, 225#'s, 50' (dump a plate)
Backwards Sled Drag, 180#'s, 50' (back to the start)
Kaiser
Run Cones
Hose Drag, 75' (shoot target)
*rest is teammates work
Completed
3rd set was All Out Time: 47.95sec
Saturday, 23 June 2012
June. 23rd- Firefit Practice
Warm-up:
Agility Ladder, 10 exercises, 2 sets
- singles
- Dbls L/R
- Lateral L/R
- Icky Shuffle
- In N Outs, Lead leg
- In N Outs, Rear leg
- single hops L/R
- Dbl Hops
- Backward Icky Shuffle
- Figure 8
Completed
+
1 sets of: high aerobic effort
Prowler Push- 180#'s, 100' (remove 2 plates)
Farmer Carry, two 45# plates, 100'
Run Back, 100' (grab rope and run back till its fully extended)
Sitting on the ground Pull the prowler to you, 90#'s (roughly 75')
*rest is teammates work
**changes to the following because the sitting pulls were two handed, not beneficial to us
Completed
2 sets of: high aerobic effort
Agility Ladder, 10 exercises, 2 sets
- singles
- Dbls L/R
- Lateral L/R
- Icky Shuffle
- In N Outs, Lead leg
- In N Outs, Rear leg
- single hops L/R
- Dbl Hops
- Backward Icky Shuffle
- Figure 8
Completed
+
1 sets of: high aerobic effort
Prowler Push- 180#'s, 100' (remove 2 plates)
Farmer Carry, two 45# plates, 100'
Run Back, 100' (grab rope and run back till its fully extended)
Sitting on the ground Pull the prowler to you, 90#'s (roughly 75')
*rest is teammates work
**changes to the following because the sitting pulls were two handed, not beneficial to us
Completed
2 sets of: high aerobic effort
Prowler Push- 180#'s, 100' (remove 2 plates)
Farmer Carry, two 45# plates, 100'
Run Back, 100' (remove 2 plates)
Farmer Carry, two 45# plates, 100'
Run Back, 100' (grab rope and run back till its fully extended)
Sitting on the ground Pull the prowler to you, just the prowler (roughly 75')
*rest is teammates work
**We were able to do single arm pulls and keep it related to firefit
Completed
+
5 sets of: All Out Effort (record times)
Hose Roll Pulls w/ 45#'s
Down Stairs
*rest is teammates work
1. 25.10sec 2. 25.09sec 3. 25.14sec 4. 25.54sec 5. 24.40sec
Friday, 22 June 2012
June. 22nd
5 sets: All Out Effort
7 TnG Power Snatch @135#'s
20sec Airdyne (avg mph = 30+)
*rest 8 x work time
1. 42sec 2. 42sec 3. 42sec 4. 41sec 5. 42sec
+
5 sets: All Out Effort
7 TnG Power Clean and Push Jerk @135#'s
30sec Row
*rest 7 x work time
(time / distance) 1. 1m04s / 161m 2. 1m02s / 166m 3. 1m02s / 162m 4. 1m02s / 163m
5. 1m02s / 169m
7 TnG Power Snatch @135#'s
20sec Airdyne (avg mph = 30+)
*rest 8 x work time
1. 42sec 2. 42sec 3. 42sec 4. 41sec 5. 42sec
+
5 sets: All Out Effort
7 TnG Power Clean and Push Jerk @135#'s
30sec Row
*rest 7 x work time
(time / distance) 1. 1m04s / 161m 2. 1m02s / 166m 3. 1m02s / 162m 4. 1m02s / 163m
5. 1m02s / 169m
Wednesday, 20 June 2012
June. 20th- Double
AM
A. Power Clean. Squat Clean. Front Squat, 1.2.3 x 5 sets, rest 5mins
185, 195, 205, 215, 215
B. Depth HSPU @20x0, 2 tough reps x 10 sets, rest 1m30s
(1.5" Depth on Paralletes) Completed
C. Muscle-ups, As many sets of 3 UB reps as possible in 7mins
Score: 10 sets (missed the last 2 sets)
PM- This was a previous workout I missed earlier because of the weather
Prowler Push- All Out Effort, 6 x 12sec @185#'s, rest 3mins
Completed
+
Prowler Push- All Out Effort, 5 x 20sec @135#'s, rest 4mins
Completed
+
Prowler Push- All Out Effort, 4 x 30sec @100#'s, rest 5mins
Completed
A. Power Clean. Squat Clean. Front Squat, 1.2.3 x 5 sets, rest 5mins
185, 195, 205, 215, 215
B. Depth HSPU @20x0, 2 tough reps x 10 sets, rest 1m30s
(1.5" Depth on Paralletes) Completed
C. Muscle-ups, As many sets of 3 UB reps as possible in 7mins
Score: 10 sets (missed the last 2 sets)
PM- This was a previous workout I missed earlier because of the weather
Prowler Push- All Out Effort, 6 x 12sec @185#'s, rest 3mins
Completed
+
Prowler Push- All Out Effort, 5 x 20sec @135#'s, rest 4mins
Completed
+
Prowler Push- All Out Effort, 4 x 30sec @100#'s, rest 5mins
Completed
Firefit Prairie Regional Competition (video)
Individual Event:
Time: 1m29.52 (PR!!)
Individual Video
I'm really pleased with the time but after reviewing the video I can see so much room for improvement.
Time: 1m29.52 (PR!!)
Individual Video
I'm really pleased with the time but after reviewing the video I can see so much room for improvement.
Tuesday, 19 June 2012
June. 19th- Firefit Practice
3 rds of stairs (8 flights, continuous):
- Every step
- Skip A Step
- Skip 2 Steps
- Single Legged Hops, every step- L/R
- Dbl Legged Hops, skip 2 steps
Completed
+
3 sets of: high aerobic effort
15 DB Thrusters- 45#'s
Up Stairs
Down Stairs
10 CTD Burpees
*rest is teammates work
Completed
+
3 sets of: All Out Effort, Full Gear, not on air
Stairs, w/ Bundle- 42#'s
Hose Roll Pulls- 45#'s
Down Stairs
*rest is teammates work
1. 43.64sec 2. 41.40sec 3. 41.06sec
Finally my voice is back and my lungs are clearing up from that sickness. Overall were getting better as a team, faster, stronger and more conditioned.
- Every step
- Skip A Step
- Skip 2 Steps
- Single Legged Hops, every step- L/R
- Dbl Legged Hops, skip 2 steps
Completed
+
3 sets of: high aerobic effort
15 DB Thrusters- 45#'s
Up Stairs
Down Stairs
10 CTD Burpees
*rest is teammates work
Completed
+
3 sets of: All Out Effort, Full Gear, not on air
Stairs, w/ Bundle- 42#'s
Hose Roll Pulls- 45#'s
Down Stairs
*rest is teammates work
1. 43.64sec 2. 41.40sec 3. 41.06sec
Finally my voice is back and my lungs are clearing up from that sickness. Overall were getting better as a team, faster, stronger and more conditioned.
Monday, 18 June 2012
June. 18th
A. Split Jerk, 1 rep x 12 sets, rest 1m30s- 4 sets @75%, 4 sets @80%, 4 sets @85%
@207#'s Completed, @220#'s Completed, @234#'s Completed
B. Push Press, build to a heavy double
205#'s
C1. CG Bench Press w/ Chains @20x1, 2-3 reps x 5 sets, rest 2mins- all sets at 90% effort
@200#'s 3 reps, 3 reps, 3 reps, 3 reps, 3 reps
C2. Power Cleans @185#'s, 5 TnG reps x 5 sets, rest 2mins. try to add 5#'s every set
185, 190, 195, 200, 205
D. AMRAP in 10mins of:
3 Ring Dips + 35#'s
2 Supinated Chin-ups + 35#'s
Score: 13rds
My second workout today was suppose to be prowler pushes but unfortunately the weather isn't greatest. I'll take the rest, my body and mind can always use it.
@207#'s Completed, @220#'s Completed, @234#'s Completed
B. Push Press, build to a heavy double
205#'s
C1. CG Bench Press w/ Chains @20x1, 2-3 reps x 5 sets, rest 2mins- all sets at 90% effort
@200#'s 3 reps, 3 reps, 3 reps, 3 reps, 3 reps
C2. Power Cleans @185#'s, 5 TnG reps x 5 sets, rest 2mins. try to add 5#'s every set
185, 190, 195, 200, 205
D. AMRAP in 10mins of:
3 Ring Dips + 35#'s
2 Supinated Chin-ups + 35#'s
Score: 13rds
My second workout today was suppose to be prowler pushes but unfortunately the weather isn't greatest. I'll take the rest, my body and mind can always use it.
Sunday, 17 June 2012
June. 17th- Firefit Practice
A. Hurdle Drills, 5 exercises, 4 sets each, (Six 14" Hurdles)
- Singles
- Dbls R/L
- Lateral, 2 feet each, R/L
- Dbl Legged Hops
- Single Legged Hops R/L
*rest is teammates work
Completed
+
3 sets of: high aerobic effort
200' Shuttle Run
Forcible Entry
200' Shuttle Run
Forcible Entry
200' Shuttle Run
*rest is teammates work
Completed
+
3 sets of: high aerobic effort w/ Weight Vest- 56#'s
10 Alt. DB Power Snatches- 50#'s
10 BJ- 24" - step downs
30sec Treadmill Back Pedal, 15 degree Incline, speed were 3.0/3.5/4.0mph
*rest is teammates work
Completed
rest 10-15mins
1 sets of: All Out Effort- Full Gear, not on air
Front Half
Time: 58.65sec
Friday, 15 June 2012
June. 15th- Firefit Practice
Coach is trying to help me develop our firefit practices. I'm designing the practices under his review.
Our next competition is Nationals and its around the end of August. For the next two months our training will consist of high volume work at a high aerobic effort and have a couple lactic sets, also we will be working on our relay handoffs.
5 guys showed up
A. Agility Ladder- 10 exercises, 2 sets each
- Single legged, every rung
- Dbl legged, two every rung
- Lateral Shuffle, two every rung, L/R
- Icky Shuffle
- In 'N Outs, lead leg first
- Backward Icky Shuffle
- Dbl Legged hops
- Single Legged Hops, R/L
- Figure 8's
- Lateral Hops, L/R
Completed
+
Gear: Gloves
3 sets of: high aerobic effort
Stairs w/ 80# Sandbag, skip a step
Down Stairs
Stairs w/ Bundle 42#'s, skip a step
Down Stairs
*rest is teammates work
Completed
+
3 sets of: high aerobic effort
Hose Pulls w/ Roll 45#'s
15 KBS- 32kgs
Hose Pulls w/ Roll 45#'s
*rest is teammates work
Completed
+
Gear: Full Gear, not on air
3 sets of: ALL OUT EFFORT
Sled Drag- 225#'s, 75'
Rescue Dummy Drag, 100'
*rest is teammates work
Completed
Our next competition is Nationals and its around the end of August. For the next two months our training will consist of high volume work at a high aerobic effort and have a couple lactic sets, also we will be working on our relay handoffs.
5 guys showed up
A. Agility Ladder- 10 exercises, 2 sets each
- Single legged, every rung
- Dbl legged, two every rung
- Lateral Shuffle, two every rung, L/R
- Icky Shuffle
- In 'N Outs, lead leg first
- Backward Icky Shuffle
- Dbl Legged hops
- Single Legged Hops, R/L
- Figure 8's
- Lateral Hops, L/R
Completed
+
Gear: Gloves
3 sets of: high aerobic effort
Stairs w/ 80# Sandbag, skip a step
Down Stairs
Stairs w/ Bundle 42#'s, skip a step
Down Stairs
*rest is teammates work
Completed
+
3 sets of: high aerobic effort
Hose Pulls w/ Roll 45#'s
15 KBS- 32kgs
Hose Pulls w/ Roll 45#'s
*rest is teammates work
Completed
+
Gear: Full Gear, not on air
3 sets of: ALL OUT EFFORT
Sled Drag- 225#'s, 75'
Rescue Dummy Drag, 100'
*rest is teammates work
Completed
Thursday, 14 June 2012
June. 14th- Training
A. Power Clean Cluster, 1.1.1 x 5 sets, rest 5mins
250, 255, 257.5, 260, 265
B1. Front Squat @20x1, 5-5-3-3-3, rest 3mins
225, 230, 235, 235, 235
B2. Wtd Pronated Chin-up Cluster @20x0, 1.1.1.1.1 x 5 sets, rest 3mins
65, 70 , 75, 80, 80
+
7 sets of: ALL OUT EFFORT
5 TnG DL @275#'s
12 Burpees to 6" OH
*rest 7 x Work Time
1. 40sec 2. 44sec 3. 38sec 4. 38sec 5. 37sec 6. 38sec 7. 38sec
250, 255, 257.5, 260, 265
B1. Front Squat @20x1, 5-5-3-3-3, rest 3mins
225, 230, 235, 235, 235
B2. Wtd Pronated Chin-up Cluster @20x0, 1.1.1.1.1 x 5 sets, rest 3mins
65, 70 , 75, 80, 80
+
7 sets of: ALL OUT EFFORT
5 TnG DL @275#'s
12 Burpees to 6" OH
*rest 7 x Work Time
1. 40sec 2. 44sec 3. 38sec 4. 38sec 5. 37sec 6. 38sec 7. 38sec
Tuesday, 12 June 2012
June. 12th
A. Power Snatch Cluster, 1.1.1 x 5 sets, rest 5mins
165, 175, 185, 2 sets x 187.5
B1. Back Squat w/ Chains @20x1, 3 reps @80% effort x 7 sets, rest 1min
@205#'s Completed
B2. HSPU, AMRAP (-1) Strict x 7 sets, rest 1min
7 reps, 5 sets x 4 reps, 5 reps
C. Thrusters @115#'s, 10 fast reps x 5 sets, rest 2mins
Completed
165, 175, 185, 2 sets x 187.5
B1. Back Squat w/ Chains @20x1, 3 reps @80% effort x 7 sets, rest 1min
@205#'s Completed
B2. HSPU, AMRAP (-1) Strict x 7 sets, rest 1min
7 reps, 5 sets x 4 reps, 5 reps
C. Thrusters @115#'s, 10 fast reps x 5 sets, rest 2mins
Completed
Firefit Prairie Regional- June 9th and 10th
Individual:
Time: 1m29.52, PR!! (Goal Accomplished!)
5th Place Out of 139 Competitors
Team (Top 3 Indy Times Added Together):
Time: 4m50.88
3rd Place Out of 27 Teams
NXG2:
Time: 1m40.01
2nd Place Out of 22 Teams
Team Relay:
Best Time of the Day: 1m18.65
Came in the top 16 in the bracket
There were 29 teams and our time was the 9th best. We should've done way better.
Time: 1m29.52, PR!! (Goal Accomplished!)
5th Place Out of 139 Competitors
Team (Top 3 Indy Times Added Together):
Time: 4m50.88
3rd Place Out of 27 Teams
NXG2:
Time: 1m40.01
2nd Place Out of 22 Teams
Team Relay:
Best Time of the Day: 1m18.65
Came in the top 16 in the bracket
There were 29 teams and our time was the 9th best. We should've done way better.
Thursday, 7 June 2012
June. 7th- Firefit Practice
A. Hose Pulls, 2 sets
1. 10.10sec
2. 10.56sec
B. Front Half, 1 set
Time: 57.00sec PR!
C. Back Half, 1 set
Time: 34.10sec
D. Team Relay, 1 set
Time: 1m32s
Felt good today. My lungs were a little rough after the runs but didn't seem to effect me during them.
1. 10.10sec
2. 10.56sec
B. Front Half, 1 set
Time: 57.00sec PR!
C. Back Half, 1 set
Time: 34.10sec
D. Team Relay, 1 set
Time: 1m32s
Felt good today. My lungs were a little rough after the runs but didn't seem to effect me during them.
Wednesday, 6 June 2012
June. 6th
Felt tired today and still feeling under the weather. The warm-up sets were included.
A. Power Snatch, build to a tough single- quickly
Bar. 95, 135, 160, 185, 195
B. Power Clean- build to a tough single- quickly
135, 185, 225, 250, 275
C. Front Squat- build to a tough single- quickly
135, 185, 225, 250, 265
D1. Kipping Ring Dips, 10 reps x 5 sets, rest 45sec
All sets were UB
D2. CTB Chin-ups, 10 sets x 5 sets, rest 45sec
All sets were UB
A. Power Snatch, build to a tough single- quickly
Bar. 95, 135, 160, 185, 195
B. Power Clean- build to a tough single- quickly
135, 185, 225, 250, 275
C. Front Squat- build to a tough single- quickly
135, 185, 225, 250, 265
D1. Kipping Ring Dips, 10 reps x 5 sets, rest 45sec
All sets were UB
D2. CTB Chin-ups, 10 sets x 5 sets, rest 45sec
All sets were UB
Monday, 4 June 2012
June. 4th
A. Split Jerk, 1 tough rep per min for 10mins- add weight every min
185, 195, 205, 210, 215, 3 x 220, 2 x 225
B1. Snatch Grip Romanian DL @40x0, 6-8 reps x 4 sets, rest 2m30s
95(8), 115(8), 135(8), 155(8)
B2. Wtd. Ring Dips @30x0, 4-6 reps x 4 sest, rest 2m30s
65(5), 65(5), 65(5), 70(4)
C1. Power Cleans @155#'s, 10 fast TnG reps x 3 sets, rest 1m30s
Completed
C2. HSPU, AMRAP in 1min w/ kip x 3 sets, rest 1m30s
12 reps, 10 reps, 8 reps
Suppose to do another workout this afternoon but I'm doing a Firefit Practice session instead.
185, 195, 205, 210, 215, 3 x 220, 2 x 225
B1. Snatch Grip Romanian DL @40x0, 6-8 reps x 4 sets, rest 2m30s
95(8), 115(8), 135(8), 155(8)
B2. Wtd. Ring Dips @30x0, 4-6 reps x 4 sest, rest 2m30s
65(5), 65(5), 65(5), 70(4)
C1. Power Cleans @155#'s, 10 fast TnG reps x 3 sets, rest 1m30s
Completed
C2. HSPU, AMRAP in 1min w/ kip x 3 sets, rest 1m30s
12 reps, 10 reps, 8 reps
Suppose to do another workout this afternoon but I'm doing a Firefit Practice session instead.
Sunday, 3 June 2012
June. 3rd
This was suppose to be a rest day but I missed this workout earlier in the week because of my sickness.
A1. Push Press @21x1, 3-5 reps x 4 sets, rest 3mins
165(5), 175(5), 185(5), 195(3)
A2. Wtd. Pronated Chin-up Cluster @30x0, 1.1.1.1.1 x 4 sets, rest 3mins
65, 70, 75, 75
B1. OHS @33x1, 3-5 reps x 4 sets, rest 3mins
155(5), 160(4), 160(4), 170(3)
B2. Muscle-up Cluster, 3.3.3 x 4 sets, rest 3mins- All UB Reps
All completed UB except the 3rd set, 3rd part
C. KBS- 32kgs, 20 reps x 5 sets, rest 90sec
All Completed UB
Glad to be back at it!
A1. Push Press @21x1, 3-5 reps x 4 sets, rest 3mins
165(5), 175(5), 185(5), 195(3)
A2. Wtd. Pronated Chin-up Cluster @30x0, 1.1.1.1.1 x 4 sets, rest 3mins
65, 70, 75, 75
B1. OHS @33x1, 3-5 reps x 4 sets, rest 3mins
155(5), 160(4), 160(4), 170(3)
B2. Muscle-up Cluster, 3.3.3 x 4 sets, rest 3mins- All UB Reps
All completed UB except the 3rd set, 3rd part
C. KBS- 32kgs, 20 reps x 5 sets, rest 90sec
All Completed UB
Glad to be back at it!
Saturday, 2 June 2012
June. 2nd- Firefit Competition
So I've been sick for the whole week, a terrible cold/flu, whatever it is it knocked the shit out of me. I was still feeling under the weather but I still ran a decent time, I ran a time that used to be a struggle to get. I just need to shake this sickness.
Today's Event's:
Relay:
1. 1m16
2. 1m18s (that's with a 2sec penalty)
3rd Place Overall
Individual:
1. 1m35 (thats with a 2sec penalty)
4th Place Overall
Today's Event's:
Relay:
1. 1m16
2. 1m18s (that's with a 2sec penalty)
3rd Place Overall
Individual:
1. 1m35 (thats with a 2sec penalty)
4th Place Overall
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