Oct. 16th

Week 2 / Day 5

A. Press, build to a max
Got up to 170#'s
B1. DB External Rotations @3010, build to a 8RM
Got up to 20#'s
B2. DB Powell Raises @3010, build to a 8RM
Got up to 20#'s
+
For time:
Row 2000m- avg/500m = 1m44.7
Time: 6m58.7

Oct. 15th

Week 2 / Day 4

A. Back Squat, build up to a 1RM
Got up to 320#'s
B. Back Squat 30x0, AMRAP 85% of part A
@272#'s 6 reps
+
For time:
50 DU
10 CTD Burpees
40 DU
10 CTD Burpees
30 DU
10 CTD Burpees
20 DU
10 CTD Burpees
10 DU
10 CTD Burpees
Time: 4m37s

Notes:

- Really happy with my BS, I've only done one session of BS a week ago in the last 6 months. The rep felt really clean and powerful too.
- DU weren't too bad, bumble on the first 50 but the rest were slick.

Oct. 14th

Week 2 / Day 3

5km Run
Completed, I was running for 30mins approx

Notes:

- I decided to turn this into a trail run instead of a specific timed run.
- I took Josie out for the Bi-annual jog, at the start she's giving it and by the end she's had enough.
- I'm guessing the distance we did was around 6K

Oct. 13th

Week 2 / Day 2

A. DB RFESS @3010, build to a 8RM
65#'s
B. Side Bridge- max hold each side
L Side- 2m15s
R Side- 2m15s
+
1min Airdyne- Max Cals- 54 cals
+
rest 3mins
+
1min Airdyne- Max Cals- 45 cals

Oct. 11th

Week 2 / Day 1

A1. Wtd. Dips, build up to a max
115#'s
A2. Wtd. Pronated Chin-up, build up to a max
90#'s
B. Sorenson Hold, max time
Time: 2m24s
+
21,18,15,12,9 reps for time of:
KBS- 1.5pd
Push-ups
Time: 7m30s

Oct. 8th

Week 1 / Day 5

3 sets of:
600m Row
20 Push-ups
1 Rope Climb
600m Row
20 Push-ups
1 Rope Climb
*rest 5mins b/t sets

Score:
6m09s
6m13s
6m30s

Notes:

- Rowing pace was around 1m55 avg/500m
- 5 of the 6 push-ups sets were UB
- my rope climbs consists of sitting on the floor, using all arms and touch the ring at 10.5'

Oct. 7th

Week 1 / Day 4

A1. Back Squat @30x1, 3-5 reps x 5 sets, rest 90sec
225(5) x 5 sets
A2. DB Torso Rows @31x0, 4-6 reps x 5 sets, rest 30sec b/t arms, rest 90sec
70(6), 80(6), 90(6), 100(6) x 2 sets
B1. DB RESS @3010, 5-7/leg x 4 sets, rest 30sec b/t legs, rest 90sec
35(7), 40(7), 45(7), 50(7)
B2. DB Upright Rows @3110, 6-10 reps x 4 sets, rest 90sec
20(10), 25(10), 30(8), 30(8)
+
20sec AD Max Effort
*rest 3m40s
x3
rest walk 6mins
x2
Completed

Oct. 6th

Week 1 / Day 3

6 sets: HARD
15sec KB Swings @70#'s
15sec CTD Burpees
15sec Rowing
*rest 2-4mins

Scores:
(KB/BUR/ROW)
1. 7, 6, 9
2. 7, 6, 8
3. 7, 6, 9
4. 7, 6, 9
5. 7, 6, 9
6. 7, 6, 9

Oct. 5th

Week 1 / Day 2

5 sets:
20 Walking Lunges
10 Chin-ups
10 T2B
20 BJ @24"- step downs
40 DU's
*rest 3mins
- Change the order for every set

1. 2m37s
2. 2m34s
3. 2m36s
4. 2m38s
5. 2m39s

Notes:

- This is the start of our FireFit Teams Strength and Conditioning Off-Season Program.
- We had a very successful year, winning 2 National Championships this year, Men's Relay and Mixed NXG2. Time to get ready for next year.

Oct. 3rd

Week 1 / Day 1

A1. DB RDL @2020, 8 reps x 4 sets, rest 30sec
40, 50, 60, 70
A2. DB Bench Press @21x1, 10-12 reps x 4 sets, rest 30sec
40(12), 50(12), 60(12), 70(12)
A3. DB Snatch, 16 Alt. reps x 4 sets, rest 30sec
40, 50, 60, 70
A4. 8 KB Windmills x 4 sets, rest 30sec
20 x 4 sets
+
10 sets of:
30sec AD @90%
rest 30sec
Completed, >400 watts