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