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
+

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
+

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
+

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

June. 14th- Training

A. Power Clean Cluster, 1.1.1 x 5 sets, rest 5mins
250, 255, 257.5, 260, 265
B1. Front Squat @20x1, 5-5-3-3-3, rest 3mins
225, 230, 235, 235, 235
B2. Wtd Pronated Chin-up Cluster @20x0, 1.1.1.1.1 x 5 sets, rest 3mins
65, 70 , 75, 80, 80
+
7 sets of: ALL OUT EFFORT
5 TnG DL @275#'s
12 Burpees to 6" OH
*rest 7 x Work Time
1. 40sec   2. 44sec   3. 38sec   4. 38sec    5. 37sec    6. 38sec    7. 38sec

June. 12th

A. Power Snatch Cluster, 1.1.1 x 5 sets, rest 5mins
165, 175, 185, 2 sets x 187.5
B1. Back Squat w/ Chains @20x1, 3 reps @80% effort x 7 sets, rest 1min
@205#'s Completed
B2. HSPU, AMRAP (-1) Strict x 7 sets, rest 1min
7 reps, 5 sets x 4 reps, 5 reps
C. Thrusters @115#'s, 10 fast reps x 5 sets, rest 2mins
Completed

Firefit Prairie Regional- June 9th and 10th

Individual:

Time: 1m29.52, PR!! (Goal Accomplished!)


5th Place Out of 139 Competitors

Team (Top 3 Indy Times Added Together):

Time: 4m50.88


3rd Place Out of 27 Teams

NXG2:

Time: 1m40.01


2nd Place Out of 22 Teams

Team Relay:

Best Time of the Day: 1m18.65


Came in the top 16 in the bracket

There were 29 teams and our time was the 9th best. We should've done way better.

Competition Video

Here is the video of my race last weekend. I'm on the right.

Race Video

June. 7th- Firefit Practice

A. Hose Pulls, 2 sets
1. 10.10sec
2. 10.56sec
B. Front Half, 1 set
Time: 57.00sec PR!
C. Back Half, 1 set
Time: 34.10sec
D. Team Relay, 1 set
Time: 1m32s


Felt good today. My lungs were a little rough after the runs but didn't seem to effect me during them.

June. 6th

Felt tired today and still feeling under the weather. The warm-up sets were included.

A. Power Snatch, build to a tough single- quickly
Bar. 95, 135, 160, 185, 195
B. Power Clean- build to a tough single- quickly
135, 185, 225, 250, 275
C. Front Squat- build to a tough single- quickly
135, 185, 225, 250, 265
D1. Kipping Ring Dips, 10 reps x 5 sets, rest 45sec
All sets were UB
D2. CTB Chin-ups, 10 sets x 5 sets, rest 45sec
All sets were UB

June. 4th

A. Split Jerk, 1 tough rep per min for 10mins- add weight every min
185, 195, 205, 210, 215, 3 x 220, 2 x 225
B1. Snatch Grip Romanian DL @40x0, 6-8 reps x 4 sets, rest 2m30s
95(8), 115(8), 135(8), 155(8)
B2. Wtd. Ring Dips @30x0, 4-6 reps x 4 sest, rest 2m30s
65(5), 65(5), 65(5), 70(4)
C1. Power Cleans @155#'s, 10 fast TnG reps x 3 sets, rest 1m30s
Completed
C2. HSPU, AMRAP in 1min w/ kip x 3 sets, rest 1m30s
12 reps, 10 reps, 8 reps


Suppose to do another workout this afternoon but I'm doing a Firefit Practice session instead.

June. 3rd

This was suppose to be a rest day but I missed this workout earlier in the week because of my sickness.

A1. Push Press @21x1, 3-5 reps x 4 sets, rest 3mins
165(5), 175(5), 185(5), 195(3)
A2. Wtd. Pronated Chin-up Cluster @30x0, 1.1.1.1.1 x 4 sets, rest 3mins
65, 70, 75, 75
B1. OHS @33x1, 3-5 reps x 4 sets, rest 3mins
155(5), 160(4), 160(4), 170(3)
B2. Muscle-up Cluster, 3.3.3 x 4 sets, rest 3mins- All UB Reps
All completed UB except the 3rd set, 3rd part
C. KBS- 32kgs, 20 reps x 5 sets, rest 90sec
All Completed UB


Glad to be back at it!

June. 2nd- Firefit Competition

So I've been sick for the whole week, a terrible cold/flu, whatever it is it knocked the shit out of me. I was still feeling under the weather but I still ran a decent time, I ran a time that used to be a struggle to get. I just need to shake this sickness.

Today's Event's:

Relay:

1. 1m16
2. 1m18s (that's with a 2sec penalty)

3rd Place Overall

Individual:

1. 1m35 (thats with a 2sec penalty)


4th Place Overall