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
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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
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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