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
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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
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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
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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