Sept. 2nd

FireFit Practice

Relay Practice

Notes:

- Last practice of the year
- Now it's time to put together all the hard work and dedication and dial it up for Nationals


Game Tight!!

Aug. 31st

FireFit Practice

"Back Half"

3 sets @100%:
Forcible Entry
Cones
Hose Drag
Dummy Drag
*rest is teammates rest

1. 46s
2. 46s
3. 43s

Aug. 29th

FireFit Practice

"Tournament of Champions"

A. Stairs Up w/ Bundle
1st
B. Forcible Entry w/ Cones
2nd
C. Hose Pull w/ Roll
1st

Notes:

- my power and speed is right on track. I was able to hit a couple PR's on our courses events

Aug. 22nd

FireFit Practice

Team Relay Practice
Completed

Aug. 21st

FireFit Practice

Tester

Full Course
Time: 1m46s

Notes:

- First one of the year

Aug. 19th

FireFit Practice

Combos

4 sets @75-80%

A. Stairs Up / Hose Pull w/ Roll
Completed
B. Stairs Down / Forcible Entry
Completed
C. Hose Drag / Dummy Drag
Completed

Aug. 17th

FireFit Practice:

4 sets of: @100%

Front Half (Stairs Up w/ Bundle, Hose Pull w/ Roll, Down Stairs)

1. 41s
2. 39s
3. 39s
4. 38s PR!!

Notes:

- Feeling Great! First Competition for me this year next weekend

Aug. 13th

FireFit Practice:

6 sets of: @75-80%

A1. Stairs Up w/ Bundle, rest
Completed
A2. Hose Pull w/ Roll, rest
Completed
A3. Stairs Down, rest
Completed
A4. Forcible Entry, longer rest
Completed

Notes:

- This was tough, I kept the rest to minimum
- The heat was getting to me the most

Aug. 9th

Rehab

FireFit Practice:

3 sets of: @75-80%
A. Front Half (Stairs Up, Hose Pull, Down Stairs)
Completed
B. Back Half (Forcible Entry, Hose Drag, Dummy Drag)
Completed

Notes:

- Continuing to gain confidence in my SI Joint, I was able to push it harder today
- Competitiveness definitely increased the working percentage up

Aug. 7th

Rehab

FireFit Practice:

5 sets of: @75-80% Continuous Relay Style
A1. Stairs Up w/ 42# Bundle, rest
Completed
A2. Hose Pull w/ 45# Roll, rest
Completed
A3. Down Stairs, rest
Completed
A4. Forcible Entry, rest
Completed

Notes:

- Feels great to be back at practice
- Kept everything smooth and controlled

Aug. 5th

Week 2 / Day 1 Rehab

FireFit Practice:

Full Course Back to Back Runs @70-80%:

Time: 5m38s

Notes:

- This was really hard, never done this before.
- Happy that I was able to do everything on the course but I was cautious doing each event because of the injury.

July. 24th

Week 5 / Day 5

A1. Stairs Up w/ Bundle / Hose Pull Combo, x 5 sets @100%, rest is teammates work
Completed
A2. Stairs Down / Forcible Entry, 5 sets @100%, , rest is teammates work
Completed

July. 22nd

Week 5 / Day 3

A. Stair Workout x 5 sets
1 set of:
a) every step
b) skip-a-step
c) skip-2-steps
d) single leg hops (R/L)
e) double legged hops- skip-2-steps
Completed, 100 Stories
B. Dbl Forcible Entry x 5 sets, rest is teammates work
Completed
C. Monster Dummy Drag (150') x 5 sets- rest is teammates work
1. 27.66s     2. 25.46    3. 23.95     4. 23.06     5. 23.93

July. 20th

Week 5 / Day 1

"Tester"

3 sets @100%:
Front Half (Stairs Up w/ Bundle, Hose Pull, Down Stairs)
*rest is 15-20mins
1. 41.08s
2. 39.88s
3. 39.17s PR!!

July. 16th

Week 4 / Day 5

7 sets @75-80%:
A. Stairs Up w/ Bundle @42#'s
Completed
B. Hose Pull w/ Roll @45#'s
Completed
C. Stairs Down
Completed
D. Forcible Entry
Completed

Aug. 18th- Firefit Practice- Last practice

Late Post

Warm-up:

Agility Ladder, 2 sets for each exercise
- singles
- doubles
- Lateral, L/R
- Dbl Legged Hops
- In N Outs Forward
- Skiing Bounds
- Icky Shuffle
- In N Outs Lateral, L/R
- Figure 8
Completed

Ghost Run, 1 set
Completed

Work:

Gear: Full, not on air

Full Course, 1 set- All Out Effort
Time: 1m38.63

This was the last practice of the season. We've made a lot of improvement technically, mentally and physically as a team. Now its time to put all the hard work together and execute!

Aug. 16th- Firefit Practice- Dummy/Kaiser and a WOD

In the Afternoon:

Warm-up:

Stairs, 3 rds of:
- Every Step
- Skip-a-step
- Skip-2-steps
- Single Legged Hops, L/R
- Dbl Legged Hops
Completed

Work:

5 sets of: All Out Effort
Kaiser w/ run up and sprint after
*rest is teammates work
1. 11.40sec   2. 9.92sec   3. 9.95sec   4. 9.49sec   5. 9.22sec

5 sets of: All Out Effort
150' Dummy Drag: All Out Effort
*rest is teammates work
1. 22.62sec    2. 22.11sec   3. 22.02sec    4. 21.18sec    5. 21.13sec

Rest a Couple Hrs

PM

1 Squat Clean and Split Jerk @225#'s every 30sec for up to 15mins- stop if you fail
5 sets, my legs were fatigued from earlier but I probably wouldn't have been able to get much more
+
2 UB MU's every 30sec for up to 15mins- stop if you fail
All 30 sets Completed
+
50 Strict HSPU for time (perform 5 CTB Chin-ups every time you break)
Time: 20m45s, done in 11sets

Aug. 14th- Firefit Practice- The Tower

Warm-up:

Agility Ladder, 2 sets each exercise
- Single
- Dbls
- Icky Shuffle
- Dbl Legged Hops
- In N Outs Forward
- Skiing Bounds
- Lateral, L/R
- In N Outs Sideways, L/R
- Single Legged Hops
Completed

Work:

The Tower (Stairs w/ Bundle, Hose Roll Pulls, Down Stairs), 5 sets: All Out Effort
*rest is teammates work
1. 41.92    2. 41.46    3. 40.77    4. 40.59    5. 40.89

This was a good mental toughness builder. Less than 2 weeks till Nationals.

Aug. 13th- WOD + Firefit Practice plus Dbl Banger

AM

A. Power Snatch Cluster, 1.1 x 5 sets, rest 4-5minss
185, 190, 192, 193.5, 193.5
B. Back Squat w/ Chains @20x1, 3 reps @40%RM x 8 sets, rest 1min- focus on speed
@130#'s Completed
C1. Press @11x1, 3-5 reps x 5 sets, rest 3mins
145(5), 150(4), 3 x 155(3)
C2. Wtd. Pronated Chin-ups @20x1, 3-5 reps x 5 sets, rest 3mins
65(5), 75(5), 85(4), 90(3), 90(3)

Rest 3hrs+

PM

Firefit Practice

Skill:

10 sets of: All Out Effort
Hose Pulls w/ 45# Roll
*rest is teammates work

1. 11.01sec   2. 10.55sec   3. 9.99sec   4. 10.03sec   5. 9.81sec    6. 10.73sec   7. 9.23sec   8. 10.71sec
9. 10.49sec   10. 10.36sec

"Double Banger"

3Rds for time of:
50 Double Unders
Kaiser- All were Firefit / Combat Challenge Style
Time: 2m38s

Aug. 12th- Firefit Practice- Full Course- Plus

We made some changes to the course to make it more realistic. The lactic really hit me on the hose drag and dummy drag, the run should've been faster but my legs weren't there today.

Gear: Full, not on air

Full Course Run:

Time: 1m39.34s

Rest 4hrs+

I felt like doing another workout so I checked out the Main Site.

3rds for time of:
500m Row
400m Run
Time: 11m11s