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