July. 30th

AM


A. Power Clean, build to a tough single- not a max
worked up to 290#'s
B. Deadlifts, build to a tough single- not a max
worked up to 415#'s
C. OHS, build to a tough single- not a max
worked up to 225#'s


rest 3hrs+


PM


Row Sprints, 100m, ALL OUT EFFORT x 15 sets, rest 2mins b/t sets (damper #5)
1. 17.4sec
2. 17.0sec
3. 16.2sec
4. 16.2sec
5. 16.1sec
6. 16.3sec
7. 16.1sec
8. 16.4sec
9. 16.3sec
10. 16.1sec
11. 16.1sec
12. 16.0sec
13. 15.6sec
14. 15.6sec
15. 15.7sec

July. 29th- Firefit Practice- Stairs Up and Down

Warm-up:

Line Drills:
- Dbl Legged Forward and Back, 2 sets
- Dbl Legged Laterals, 2 sets
- Single Leg L/R Forward and Back, 1 set
- Single Leg L/R Laterals, 1 set
- Single Leg L/R Counter Clockwise, 4 corners, 1 set
- Single Leg L/R Clockwise, 4 corners, 1 set
Completed

Work:

Full gear, not on air

5 sets of: All Out Effort
Stairs w/ Bundle
rest, is teammates work, lower bundle
Stairs down
rest is teammates work
1. 14.98/14.55    2. 14.97/14.29    3. 14.66/13.93   4. 14.72/13.90   5. 14.63/14.29

Not in Gear

3 sets of, 30sec effort:
Backpedals on Treadmill, 15 degree
1. 5.0mph   2. 5.5mph   3. 6.0mph

AM

A. Press @ 11X1, 3-3-2-2-1-1, 4 min

135, 145, 155, 165, 175, 170

B1. Barbell Jump Squats @ 10X0, 5 reps @ 25% Back Squat RM x 5 sets, 1:30 min - jump as high as possible, full squat, keep torso tall

@81#'s Completed

B2. Wtd Supinated Chin-up Cluster @ 20X0, 1.1.1.1.1 x 5 sets, 1:30 min

55, 65, 75, 85, 90

C1. GH Raises with Bands @ 20X0, 8-10 reps x 4 sets, 1:30 min

Purple(10), 3 x Purple(9)

C2. Wtd Ring Dips @ 20X0, 4-6 reps x 4 sets, 1:30 min

65(6), 70(6), 75(5), 80(5)

rest 3hrs+


PM

3 touch n go Squat Snatch per minute for 10 minutes @ 155lb

Completed

+

10 min rest

+

3 touch n go Clean and Jerk per minute for 10 minutes @ 175lb

Completed

July. 27th- Firefit Practice- Full Course Friday!!

Great day today, everyone PR'd and made huge jumps in improvement. Another positive is this is our 1st Full Course Run in 2 months. I'm really pleased and proud of everyone.

Warm-up:

2 sets of: 
Ghost Runs
Completed

Work:

Full Gear, not on air

1 set of: All Out Effort
Full Course
Time: 1m39s PR!! Previous time was 1m47s

July. 25th- Firefit Practice- Back Half w/ Kaiser

Warm-up:

Agility Ladder, 2 sets each exercise
- Single
- Dbls, L/R
- Lateral, L/R
- Side to Side Hops
- Icky Shuffle
- Figure 8's
- Lead Leg In N Outs
- Forward In N Outs
- Single Leg Hops, L/R
Completed

Work:

Tear Drop, 2 sets of: @90% effort
50' Prowler Push, 180#'s
4 Tire Flips, Approx. 375#'s
50' Backward Sled Drag, 180#'s
*rest is teammates work
Completed

Full Gear, not on air

3 sets of: All Out Effort
Back Half w/ Kaiser
*rest is teammates work
1. 55.86    2. 52.78*(missed the target)    3. 52.08

July. 24th

Work:

A1. 1 1/4 Back Squats @20x1, 4-6 reps x 4 sets, rest 3mins
215(6), 225(6), 235(6), 245(6)
A2. CGBP w/ Chains @20x1, 4-6 reps x 4 sets, rest 3mins- 90% effort
185(6), 190(6), 195(5), 200(4)
B1. Front Rack BB Split Squats @20x1, 8-10/leg x 4 sets, rest 2mins (1min b/t legs)
95(10), 105(10), 115(10), 125(8)
B2. Muscle-ups, AMRAP x 4 sets, rest 2mins
8 reps (PR), 8 reps, 6 reps, 6 reps
C. DB Single Leg Back Ext. @2010, 8-10/leg x 3 sets, rest 30sec b/t legs
3 x 10(10)

July. 23rd- Firefit Practice

Warm-up:

Hurdles, 4 sets each exercise
- singles
- Dbls, L/R
- Lateral, L/R
- Single Leg Hops, L/R
- Dbl Leg Hops
Complete

Work:

3 sets of: high aerobic effort
DB Step-ups- skip-a-step - Up the Tower (8 Flights), 45#'s
Hose Roll Pulls
DB Carry down the stairs
*rest is teammates work
Completed
+
Alt. DB Power Snatch Ladder, 10 reps each set, starting weight is 20#'s (increase by 10#'s)
*rest is teammates work
worked up to 100#'s
+
1 sets of: All Out Effort, score is DB Power Snatches
1m30s countdown timer of: 
15 CTD Burpees
AMRAP of Alt. DB Power Snatches minus 20#'s of previous max, Working weight 80#'s
Score: 18reps
+
Full Gear, not on air

3 sets of: All Out Effort
Down Stairs
Forcible Entry
Cones
*rest is teammates work
1. 38.93     2. 37.36    3. 36.47

July. 22nd

AM

Every min on the min or 30mins of:
1st min- 5 Kipping HSPU to 3"
2nd min- 3 UB Wtd. Pronated Chin-ups + 45#'s
Completed all HSPU's UB

rest 6hrs+

PM

A. Thrusters, build to a 1RM
Bar, 95, 125, 155, 185, 205, 225, 235(f)
B. Squat Clean Cluster, 1.1.1 @80% effort x 3 sets, rest 3mins
@220#'s Completed
C1. Front Squats w/ Chains @20x1, 5 reps x 3 sets, rest 10sec
3 x 185#'s
C2. Walk-in Box Jump Clusters, 1.1.1.1.1 x 3 sets, rest 3mins, all tough sets
34", 38", 43" *I need to make some 4" risers
D. GH Raises @20x0, 8-10 reps x 3 sets, rest 2mins- add load under chin
15(10), 15(10, 20(8)

July. 21st- Firefit Practice

Warm-up:

Agility Ladder, 2 sets each exercise
- Singles
- Dbl R
- Dbl L
- Lateral L
- Lateral R
- Dbl Legged Hops
- In N Out Hops
- R Lead Leg In N Outs
- L Lead Leg In N Outs
- Icky Shuffle
Completed

Work:

3 set Circuit of: high aerobic effort
200' Shuttle Run
Forcible Entry
200' Shuttle Run
Forcible Entry
200' Shuttle Run
*rest is teammates work
+
4 Tire Flips- approx. 375#'s
10 BJ- 24"
4 Tire Flips
10 CTD Burpees
4 Tire Flips
10 BJ- 24"
*rest is teammates work
Completed


"Grinder"
3 sets of: 
150' Shuttle Run
50' Prowler Push- 270#'s
50' Backwards Sled Drag- 1st set- 270#'s, 2nd and 3rd set- 315#'s
*rest is teammates work
Completed

July. 20th

Warm-up: 3 Rounds of:

Airdyne- 1min, easy pace
Samson Stretch, 30/30sec each side
Air Squats, 15 reps
KBS, 24kgs, 15 reps
HSPU, up to 15 reps (didn't get close, one day)
Ab Mat Sit-ups, 15 reps
Completed

Work:

A1. Hang Power Clean Cluster, 1.1.1 x 5 sets, rest 3mins, drop each rep
235, 245, 255, 265, 275
A2. Wtd. Ring Dips @30x0, 4-6 reps x 5 sets, rest 3mins
55(6), 65(6), 70(6), 75(4), 75(4)
B. Back Squat w/ Chains @20x1, 2 tough reps x 8 sets, rest 3mins, near 90% effort
@235# Completed
C. CTB Chin-ups, 10 UB x 10 sets, rest 1min
All Unbroken, did them all with a regular kip

July. 19th- Firefit Practice

Warm-up:

Stairs- 3 rds continuous of:
- every step
- skip-a-step
- skip-2-steps
- single legged hops, L/R
- dbl legged hops, skip-2-steps
Completed
+
3 sets of: high aerobic effort
10 TnG DB Power Snatches R Arm, 50, 60, 70#'
10 TnG DB Power Snatches L Arm, 50, 60, 70#'s
200m Row
*rest is teammates work
Completed
+
3 sets of: All Out Effort
AMSAP of:
Backpedals on treadmill, 15 degree incline
*rest is teammates work
1. 55.29sec (4.5mph)   2. 29.00sec (5.5mph)   3. 28.00sec (5.5mph)
+
Skill Work:

4 sets of: All Out Effort
Hose Roll Pulls
*rest is teammates work
Completed
+
3 sets of: All Out effort
Stairs w/ Bundle
1. 15.88sec   2. 15.24sec   3. 15.33sec

July. 17th- Firefit Practice on the Trails

Blair Morrison-esk style workout

Warm-up:

Line Drill, 2 sets each
- Dbl Legged forward and back
- Dbl Legged Lateral
- Single legged, forward and back, L/R
- In N Outs
Completed
+
3 sets of: high aerobic effort
Sled Drag, approx 50', 180#'s
10 CTD Burpees
Run Down Hill
Sandbag Carry Uphill, approx 100', 80#'s
Backwards Sled Drag, approx 50', 180#'s
Carry Sandbag back downhill to the start
*rest is teammates work
Completed
+
3 sets of: high aerobic effort
10 Med Ball Ground to Shoulder, 30#'s
10 Hand Release Push-ups

10 Med Ball Ground to Shoulder, 40#'s

10 Hand Release Push-ups

10 Med Ball Ground to Shoulder, 50#'s

10 Hand Release Push-ups

*rest is teammates work

Completed

+

2 Person Teams

For time of: w/ 30# weighted vest

Partner Wheel Barrow, approx 40'

Switch

Partner Wheel Barrow, approx 40'

25 Air Squats each

Run Downhill

Sandbag Carry, approx 300', 40#'s

30 Med Balls Ground to Shoulder, 50#'s (15 each)

15 CTD Burpees 

Time: 5m55.88

July.16th

A. Push Press @11x1, build to a tough single
225#'s
B1. Front Squat w/ Chains @20x1, 3-4 reps x 4 sets, rest 20sec
185(4), 190(4), 200(3), 200(3)
B2. GH Raises w/ Plate @30x0, 6-8 reps x 4 sets, rest 4-5mins
10(8), 10(8), 15(8), 20(6)
C. BB Split Squats @30x0, 6-8/leg x 3 sets, rest 1min b/t legs
135(8), 140(8), 145(6)


Took 3 days off. I needed a mental and physical break from any training.

July. 12th

Another Late Entry:

A. Power Snatch Cluster, 1.1 x 5 sets, rest 4-5 mins
175, 180, 185, 185, 185
B. Romanian DL w/ Chains @31x1, 3-4 reps x 5 sets, rest 4-5mins- full pause 2-3" above the floor
225, 235, 245, 255, 265
C1. Thrusters, 6-8 reps x 5 sets, rest 2mins
135(8), 145(8), 155(8), 165(8), 175(7)
C2. Wtd. Pronated Chin-ups @30x0, 4-6 reps x 5 sets, rest 2mins
45(6), 50(6), 55(5), 55(5), 57.5(4)

July. 11th- Firefit Practice- High Intensity, Lots of Volume and Short Work

Late Entry, saw the movie Ted last night, funny shit. I'm definitely digging the first couple of workouts at the Games, this will eliminate the guys and girls that solely train in the gym (I can't believe some people weren't prepared for the swimming, what a waste of a spot). It would be neat to have more versatility with the workouts at the regionals events.


Warm-up

Agility Ladder, 2 sets each exercise of:
- Singles
- Dbls, L/R
- Lateral, L/R
- Side to Side Hops
- Icky Shuffle
- In N Outs, Lead Leg
- Single Hops, L/R
- Dbl Hops
- Outside Leg Icky Shuffle
- Triple Icky Shuffle
Completed
+
3 sets of: high aerobic effort
50' Continuous Broad Jump
50' Bear Crawl
50' OH Walking Lunges, 45#'s
50' Backward Sled Drag, 225#'s
*rest is teammates work
Completed
+
Gear: Full, not on air

Skill Stations: rest is teammates work for all the stations

Stair Starts w/ bundle, 8 sets (4 each side), 1 flight
Believe it or not all all the sets were 1.10sec
+
Hose Pulls w/ Roll, 4 sets (dump roll twice each side)
1. 10.19sec   2. 10.75sec   3. 10.23sec   4. 10.21sec
+
Hose Drag, 4 sets (2 each side)
1. 10.24sec   2. 10.29sec*   3. 10.86sec*   4. 10.29sec*
*missed the target
+
Forcible Entry, 4 sets
1. 15.23sec    2. 12.27sec   3. 11.37sec   4. 10.89sec

July. 9th- Firefit Practice

Warm-up:

Hurdles, 4 sets each exercise of:
- singles
- doubles, L/R
- lateral
- single hops, L/R
- double hops
Completed
+
Gear: Gloves

3 sets of: high aerobic effort
200m Row
10 CTD Burpees
50' Sled Drag, 180#'s
Completed
+
3 sets of: high aerobic effort
10 KBS, 24kgs
10 Dbl DB Bent Over Rows
Forcible Entry
10 Dbl DB Bent Over Rows
10 KBS, 24kgs
Completed
*This was a good challenge on the grip because of the fire gloves
+
Gear: Full, not on air

3 sets of: All Out Effort
Dummy Drag, apporx. 150'
1. 23.87   2. 23.02   3. 22.61


The weather is 32 degrees up here, it was a good mental and physical challenge.

July. 8th

A. Squat Clean, build to a tough single
255#'s
B. OHS, build to a tough single
225#'s, this felt great
C. 5 UB CTB Chin-ups x 20 sets for time- Goal is 7mins
time: 7m34s totally underestimated this

July. 7th- Firefit Practice Saturday Stairs

Warm-up:

Stairs (8 flights), 3 Rds continuous of:
- Every Step
- Skip A Step
- Skip 2 Steps
- Single Legged Hops R/L Alt b/t Flights
- Dbl Legged Hops, skip 2 steps
Completed
+
3 sets of: high aerobic effort
20sec Backpedal on Treadmill, 15 degree incline, 3.5mph
7 Burpee BJ- 24"
15sec Backpedal on Treadmill, 15 degree incline, 3.5mph
7 Burpee BJ- 24"
10sec Backpedal on Treadmill, 15 degree incline, 3.5mph
7 Burpee BJ- 24"
Completed
+
2 sets of: All Out Effort
100' Prowler Sprint, 100#'s
100' Dummy Drag
1. 39.59    2. 31.36

July. 6th

A. Split Jerk, 1-1-1-1-1, rest 4-5mins- all tough sets
225, 235, 245, 255, 265
B. Snatch Pulls @105% RM, 3 powerful reps x 5 sets, rest 3mins, drop the weight b/t reps
@236#'s Completed
C. Back Squat w/ Chains @20x1, 3 tough reps x 5 sets, rest 3mins, near 90% effort
@225#'s Completed
D. Muscle-ups, as many unbroken sets of 3 as possible in 10mins
Score: 15 sets


Felt great today!! The Split Jerk was flying up today (finally).

July. 5th- Firefit Practice

Warm-up:

Line Drills, 15sec x 2 sets, rest 15sec
- Dbl hops, forward and back
- Dbl Lateral Hops
- R/L, Forward and back
- R/L, Side to Side
- R/L, Clockwise
- R/L, Counter Clockwise
- In N Outs
Completed
+
3 sets of: high aerobic effort
200' Shuttle Run
100' Prowler Push, 100#'s
200' Shuttle Run
100' Prowler Push, 100#'s
200' Shuttle Run
*rest is teammates work
Completed
+
3 sets of: All Out Effort
1. Stairs decent, Forcible Entry, Cones, Hose Drag, Dummy Drag = 1m11.73
2. Forcible Entry, Cones, Hose Drag, Dummy Drag = 49.92sec
3. Forcible Entry, Cones, Hose Drag, Dummy Drag = 48.89sec
*rest is teammates work

July. 4th

A1. Power Clean Cluster, 1.1.1.1.1 x 5 sets, rest 3mins
225, 235, 245, 245, 250
A2. HSPU w/ Depth @30x0, 2-3 tough reps x 5 sets, rest 3mins (done on Parallettes)
(3-55#'s + Ab Mat) 3 reps (2-55#'s + 1-25# +Ab Mat) 3 reps, 3 reps, 3 reps, 2 reps
B1. OHS @30x0, 4-6 reps x 4 sets, rest 2m30s
135(6), 145(6), 155(6), 165(6)
B2. Wtd. Shoulder Width Chin-ups @30x0, 4-6 reps x 4 sets, rest 2m30s
25(6), 35(6), 40(6), 45(6)
C. Airdyne Sprints, All Out Effort, 15sec x 8 sets, rest 2mins
Completed

July. 3rd- Firefit Practice

Warm-up:

Hurdle Drills, 14", 4 sets each
- Singles
- Doubles, L/R
- Lateral, L/R
- Single Legged Hops, L/R
- Double Legged Hops
Completed
+
3 sets of: high aerobic effort, done w/ fire gloves
10 DB Thrusters, 35#'s
Forcible Entry
10 KBS, 32kg
Forcible Entry
10 DB Thrusters, 35#'s
Completed
+
Gear: Full Bunker Gear w/ SCBA not on air

Pyramid of: All Out Effort
Stairs w/ Bundle, 15.18
Stairs w/ Bundle, Hose Roll Pull, 26.25
Stairs w/ Bundle, Hose Roll Pull, Stairs Decent, 42.03
Stairs w/ Bundle, Hose Roll Pull, 25.87
Stairs w/ Bundle, 15.30
*rest is teammates work

July. 1st

Warm-up:

 

Agility Ladder, 2 sets each of:

- Singles

- Doubles- R/L

- Lateral- R/L

- Icky Shuffle

- Triple touch icky shuffle

- side to side hops

- In N Outs and hops

- In N Outs, lead leg

- In N Outs, rear leg

- single hops, R/L

- Dbl Hops

- Backward Icky Shuffle

- Figure 8

Completed

+

 

3 sets of: high aerobic effort

 

10 Sandbag Ground to Shoulder, 80/40#'s

7 Sandbag Back Squats, 80/40#'s

Sandbag Up One Flight of Stairs

10 Sandbag Ground to Shoulder, 80/40#'s

7 Sandbag Back Squats, 80/40#'s

Sandbag Down the stairs

Forcible Entry

*rest is teammates work

Completed

+

3 sets of: high aerobic effort

 

Hose Roll Pull, dump R

Lower

Hose Roll Pull, dump L

*rest is teammates work

Completed

+

2 sets of: All Out Effort (record times)

 

Stairs w/ Bundle

Hose Roll Pull

Stair Decent

*rest is teammates work

1. 42.05   2. 41.36