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
Friday, 27 July 2012
Wednesday, 25 July 2012
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
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
Tuesday, 24 July 2012
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)
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)
Monday, 23 July 2012
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
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
Sunday, 22 July 2012
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)
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)
Saturday, 21 July 2012
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
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
Friday, 20 July 2012
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
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
Thursday, 19 July 2012
July. 19th- Firefit Practice
Warm-up:
Stairs- 3 rds continuous of:
- every step
- skip-a-step
- skip-2-steps
- single legged hops, L/R
- dbl legged hops, skip-2-steps
Completed
+
3 sets of: high aerobic effort
10 TnG DB Power Snatches R Arm, 50, 60, 70#'
10 TnG DB Power Snatches L Arm, 50, 60, 70#'s
200m Row
*rest is teammates work
Completed
+
3 sets of: All Out Effort
AMSAP of:
Backpedals on treadmill, 15 degree incline
*rest is teammates work
1. 55.29sec (4.5mph) 2. 29.00sec (5.5mph) 3. 28.00sec (5.5mph)
+
Skill Work:
4 sets of: All Out Effort
Hose Roll Pulls
*rest is teammates work
Completed
+
3 sets of: All Out effort
Stairs w/ Bundle
1. 15.88sec 2. 15.24sec 3. 15.33sec
Stairs- 3 rds continuous of:
- every step
- skip-a-step
- skip-2-steps
- single legged hops, L/R
- dbl legged hops, skip-2-steps
Completed
+
3 sets of: high aerobic effort
10 TnG DB Power Snatches R Arm, 50, 60, 70#'
10 TnG DB Power Snatches L Arm, 50, 60, 70#'s
200m Row
*rest is teammates work
Completed
+
3 sets of: All Out Effort
AMSAP of:
Backpedals on treadmill, 15 degree incline
*rest is teammates work
1. 55.29sec (4.5mph) 2. 29.00sec (5.5mph) 3. 28.00sec (5.5mph)
+
Skill Work:
4 sets of: All Out Effort
Hose Roll Pulls
*rest is teammates work
Completed
+
3 sets of: All Out effort
Stairs w/ Bundle
1. 15.88sec 2. 15.24sec 3. 15.33sec
Tuesday, 17 July 2012
July. 17th- Firefit Practice on the Trails
Blair Morrison-esk style workout
Warm-up:
Line Drill, 2 sets each
- Dbl Legged forward and back
- Dbl Legged Lateral
- Single legged, forward and back, L/R
- In N Outs
Completed
+
3 sets of: high aerobic effort
Sled Drag, approx 50', 180#'s
10 CTD Burpees
Run Down Hill
Sandbag Carry Uphill, approx 100', 80#'s
Backwards Sled Drag, approx 50', 180#'s
Carry Sandbag back downhill to the start
*rest is teammates work
Completed
+
3 sets of: high aerobic effort
10 Med Ball Ground to Shoulder, 30#'s
10 Hand Release Push-ups
Warm-up:
Line Drill, 2 sets each
- Dbl Legged forward and back
- Dbl Legged Lateral
- Single legged, forward and back, L/R
- In N Outs
Completed
+
3 sets of: high aerobic effort
Sled Drag, approx 50', 180#'s
10 CTD Burpees
Run Down Hill
Sandbag Carry Uphill, approx 100', 80#'s
Backwards Sled Drag, approx 50', 180#'s
Carry Sandbag back downhill to the start
*rest is teammates work
Completed
+
3 sets of: high aerobic effort
10 Med Ball Ground to Shoulder, 30#'s
10 Hand Release Push-ups
10 Med Ball Ground to Shoulder, 40#'s
10 Hand Release Push-ups
10 Med Ball Ground to Shoulder, 50#'s
10 Hand Release Push-ups
*rest is teammates work
Completed
+
2 Person Teams
For time of: w/ 30# weighted vest
Partner Wheel Barrow, approx 40'
Switch
Partner Wheel Barrow, approx 40'
25 Air Squats each
Run Downhill
Sandbag Carry, approx 300', 40#'s
30 Med Balls Ground to Shoulder, 50#'s (15 each)
15 CTD Burpees
Time: 5m55.88
Monday, 16 July 2012
July.16th
A. Push Press @11x1, build to a tough single
225#'s
B1. Front Squat w/ Chains @20x1, 3-4 reps x 4 sets, rest 20sec
185(4), 190(4), 200(3), 200(3)
B2. GH Raises w/ Plate @30x0, 6-8 reps x 4 sets, rest 4-5mins
10(8), 10(8), 15(8), 20(6)
C. BB Split Squats @30x0, 6-8/leg x 3 sets, rest 1min b/t legs
135(8), 140(8), 145(6)
Took 3 days off. I needed a mental and physical break from any training.
225#'s
B1. Front Squat w/ Chains @20x1, 3-4 reps x 4 sets, rest 20sec
185(4), 190(4), 200(3), 200(3)
B2. GH Raises w/ Plate @30x0, 6-8 reps x 4 sets, rest 4-5mins
10(8), 10(8), 15(8), 20(6)
C. BB Split Squats @30x0, 6-8/leg x 3 sets, rest 1min b/t legs
135(8), 140(8), 145(6)
Took 3 days off. I needed a mental and physical break from any training.
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