A1. Back Squat @20x1, 4-6 reps x 5 sets, rest 2m30s
225(6), 235(6), 245(5), 245(4), 245(4)
A2. Wtd. Supinated Chin-ups @21x0, 6-8 reps x 5 sets, rest 2m30s
25(8), 30(8), 35(8), 40(7), 40(7)
B1. Romanian DL @20x0, 8-10 reps, x 4 sets, rest 2m30s
225(10), 245(10), 265(10), 285(10)
B2. CG Bench Press @20x1, 6-9 reps x 4 sets, rest 2m30s
205(9), 215(8), 225(6), 215(6)
C. BB Jumping Switch Lunges, 10/leg x 5 sets, rest 2mins, start at 75#'s
5 sets x 75
Saturday, 30 June 2012
Thursday, 28 June 2012
June. 28th- Double
AM
A. Push Press @11x1, 2-3 reps x 5 sets, rest 4-5mins
185(3), 195(3), 205(3), 215(2), 215(2)
B1. Front Squat w/ Chains @20x1, 4-5 reps x 4 sets, rest 20sec
195(5), 195(4), 190(4), 190(4)
B2. GH Raises w/ Bands or Plate @30x0, 8-12 reps x 4 sets, rest 4-5mins
10(12), 10(9), 10(8), 10(8)
C. BB Split Squats @30x0, 6-8/leg x 3 sets, rest 1min b/t legs
95(8), 115(8), 135(7)
Rest 4hrs+
PM
3 x 100m Prowler Sprint All Out @100# (fucked up I accidentally brought 90#'s), rest 8 work time
1. 50.23sec 2. 51.36sec 3. 48.76sec
+
5 sets of: @97% effort
5 Power Cleans and Push Jerks @135#'s
15 CTB Chin-ups
10 CTD Burpees
*rest 8 x work time
1. 1m00s 2. 1m00s 3. 59sec 4. 59sec 5. 59sec
A. Push Press @11x1, 2-3 reps x 5 sets, rest 4-5mins
185(3), 195(3), 205(3), 215(2), 215(2)
B1. Front Squat w/ Chains @20x1, 4-5 reps x 4 sets, rest 20sec
195(5), 195(4), 190(4), 190(4)
B2. GH Raises w/ Bands or Plate @30x0, 8-12 reps x 4 sets, rest 4-5mins
10(12), 10(9), 10(8), 10(8)
C. BB Split Squats @30x0, 6-8/leg x 3 sets, rest 1min b/t legs
95(8), 115(8), 135(7)
Rest 4hrs+
PM
3 x 100m Prowler Sprint All Out @100# (fucked up I accidentally brought 90#'s), rest 8 work time
1. 50.23sec 2. 51.36sec 3. 48.76sec
+
5 sets of: @97% effort
5 Power Cleans and Push Jerks @135#'s
15 CTB Chin-ups
10 CTD Burpees
*rest 8 x work time
1. 1m00s 2. 1m00s 3. 59sec 4. 59sec 5. 59sec
Wednesday, 27 June 2012
June. 27th- Firefit Practice
Warm-up:
Line Drills: 15sec of work, 15 sec of rest
- Dbl Legged Forward and Back, 3 sets
- Dbl Legged Lateral, 3 sets
- R Legged, Forward and Back, 2 sets
- L Legged, Forward and Back, 2 sets
- L Legged, Lateral, 2 sets
- R Legged, Lateral, 2 sets
- R Legged, Clockwise, 1 set
- R Legged, Counter Clockwise, 1 set
- L Legged, Clockwise, 1 set
- L Legged, Counter Clockwise, 1 set
Completed
3 sets of: high aerobic effort
Kaiser
10 ground to shoulder, 50# med ball
Run 50' w/ Med Ball
10 ground to shoulder, 50# med ball
Run 50' w/ Med Ball
Kaiser
*rest is teammates work
Completed
3 sets of: All Out Effort
Backwards Sled Drags, 205#'s, 100'
*rest is 4mins
1. 21.94sec 2. 21.13sec 3. 18.46sec
6 sets of: All Out Effort
Stairs Starts w/ Bundle, 42#'s, 1 flight, 3 right sided, 3 left sided starts
Completed
3 sets of: All Out Effort
Stairs w/ 42# Bundle, 8 flights
*rest is 4mins
1. 15.26sec 2. 15.24sec 3. 15.09sec
Line Drills: 15sec of work, 15 sec of rest
- Dbl Legged Forward and Back, 3 sets
- Dbl Legged Lateral, 3 sets
- R Legged, Forward and Back, 2 sets
- L Legged, Forward and Back, 2 sets
- L Legged, Lateral, 2 sets
- R Legged, Lateral, 2 sets
- R Legged, Clockwise, 1 set
- R Legged, Counter Clockwise, 1 set
- L Legged, Clockwise, 1 set
- L Legged, Counter Clockwise, 1 set
Completed
3 sets of: high aerobic effort
Kaiser
10 ground to shoulder, 50# med ball
Run 50' w/ Med Ball
10 ground to shoulder, 50# med ball
Run 50' w/ Med Ball
Kaiser
*rest is teammates work
Completed
3 sets of: All Out Effort
Backwards Sled Drags, 205#'s, 100'
*rest is 4mins
1. 21.94sec 2. 21.13sec 3. 18.46sec
6 sets of: All Out Effort
Stairs Starts w/ Bundle, 42#'s, 1 flight, 3 right sided, 3 left sided starts
Completed
3 sets of: All Out Effort
Stairs w/ 42# Bundle, 8 flights
*rest is 4mins
1. 15.26sec 2. 15.24sec 3. 15.09sec
Tuesday, 26 June 2012
June. 26th- Double
AM
A. Power Snatch Cluster, 1.1.1 x 5 sets, rest 4-5mins
175, 4 sets x 185
B. Romanian DL w/ Chains @31x1, 4-6 reps x 5 sets, rest 4-5mins, full pause 2-3" above the floor
185(6), 195(6), 205(6), 215(6), 225(6)
C1. Thrusters, 7-10 reps x 5 sets, rest 2mins
135(10), 145(10), 3 sets x 155(8)
C2. Wtd. Wide Pronated Chin-ups @20x0, 5-8 reps x 5 sets, rest 2mins
10(8), 20(8), 25(8), 35(6), 35(6)
rest 6hrs+
PM
10 x 30sec Row @97% effort, rest 4mins b/t sets complete 5 UB strict reps
All the HSPU completed UB
1. 167m
2. 167m
3. 168m
4. 170m
5. 172m
6. 172m
7. 171m
8. 171m
9. 172m
10. 171m
A. Power Snatch Cluster, 1.1.1 x 5 sets, rest 4-5mins
175, 4 sets x 185
B. Romanian DL w/ Chains @31x1, 4-6 reps x 5 sets, rest 4-5mins, full pause 2-3" above the floor
185(6), 195(6), 205(6), 215(6), 225(6)
C1. Thrusters, 7-10 reps x 5 sets, rest 2mins
135(10), 145(10), 3 sets x 155(8)
C2. Wtd. Wide Pronated Chin-ups @20x0, 5-8 reps x 5 sets, rest 2mins
10(8), 20(8), 25(8), 35(6), 35(6)
rest 6hrs+
PM
10 x 30sec Row @97% effort, rest 4mins b/t sets complete 5 UB strict reps
All the HSPU completed UB
1. 167m
2. 167m
3. 168m
4. 170m
5. 172m
6. 172m
7. 171m
8. 171m
9. 172m
10. 171m
Monday, 25 June 2012
June. 25th- Firefit Practice
Warm-up:
Hurdles, 4 sets each exercise
- singles
- doubles
- lateral L/R
- Single Hops L/R
- Dbl Hops
Completed
+
3 sets of: high aerobic effort
10 BJ, 24" step downs
Backwards Sled Drag, 180#'s, 100'
OH Walking Lunges w/ 45#'s, 100'
*rest is teammates work
Completed
+
Gear: Bunker Jacket, SCBA, Helmet, Gloves
3 sets of: high aerobic effort
Sled Drag, 225#'s, 50' (dump a plate)
Backwards Sled Drag, 180#'s, 50' (back to the start)
Kaiser
Run Cones
Hose Drag, 75' (shoot target)
*rest is teammates work
Completed
3rd set was All Out Time: 47.95sec
Hurdles, 4 sets each exercise
- singles
- doubles
- lateral L/R
- Single Hops L/R
- Dbl Hops
Completed
+
3 sets of: high aerobic effort
10 BJ, 24" step downs
Backwards Sled Drag, 180#'s, 100'
OH Walking Lunges w/ 45#'s, 100'
*rest is teammates work
Completed
+
Gear: Bunker Jacket, SCBA, Helmet, Gloves
3 sets of: high aerobic effort
Sled Drag, 225#'s, 50' (dump a plate)
Backwards Sled Drag, 180#'s, 50' (back to the start)
Kaiser
Run Cones
Hose Drag, 75' (shoot target)
*rest is teammates work
Completed
3rd set was All Out Time: 47.95sec
Saturday, 23 June 2012
June. 23rd- Firefit Practice
Warm-up:
Agility Ladder, 10 exercises, 2 sets
- singles
- Dbls L/R
- Lateral L/R
- Icky Shuffle
- In N Outs, Lead leg
- In N Outs, Rear leg
- single hops L/R
- Dbl Hops
- Backward Icky Shuffle
- Figure 8
Completed
+
1 sets of: high aerobic effort
Prowler Push- 180#'s, 100' (remove 2 plates)
Farmer Carry, two 45# plates, 100'
Run Back, 100' (grab rope and run back till its fully extended)
Sitting on the ground Pull the prowler to you, 90#'s (roughly 75')
*rest is teammates work
**changes to the following because the sitting pulls were two handed, not beneficial to us
Completed
2 sets of: high aerobic effort
Agility Ladder, 10 exercises, 2 sets
- singles
- Dbls L/R
- Lateral L/R
- Icky Shuffle
- In N Outs, Lead leg
- In N Outs, Rear leg
- single hops L/R
- Dbl Hops
- Backward Icky Shuffle
- Figure 8
Completed
+
1 sets of: high aerobic effort
Prowler Push- 180#'s, 100' (remove 2 plates)
Farmer Carry, two 45# plates, 100'
Run Back, 100' (grab rope and run back till its fully extended)
Sitting on the ground Pull the prowler to you, 90#'s (roughly 75')
*rest is teammates work
**changes to the following because the sitting pulls were two handed, not beneficial to us
Completed
2 sets of: high aerobic effort
Prowler Push- 180#'s, 100' (remove 2 plates)
Farmer Carry, two 45# plates, 100'
Run Back, 100' (remove 2 plates)
Farmer Carry, two 45# plates, 100'
Run Back, 100' (grab rope and run back till its fully extended)
Sitting on the ground Pull the prowler to you, just the prowler (roughly 75')
*rest is teammates work
**We were able to do single arm pulls and keep it related to firefit
Completed
+
5 sets of: All Out Effort (record times)
Hose Roll Pulls w/ 45#'s
Down Stairs
*rest is teammates work
1. 25.10sec 2. 25.09sec 3. 25.14sec 4. 25.54sec 5. 24.40sec
Friday, 22 June 2012
June. 22nd
5 sets: All Out Effort
7 TnG Power Snatch @135#'s
20sec Airdyne (avg mph = 30+)
*rest 8 x work time
1. 42sec 2. 42sec 3. 42sec 4. 41sec 5. 42sec
+
5 sets: All Out Effort
7 TnG Power Clean and Push Jerk @135#'s
30sec Row
*rest 7 x work time
(time / distance) 1. 1m04s / 161m 2. 1m02s / 166m 3. 1m02s / 162m 4. 1m02s / 163m
5. 1m02s / 169m
7 TnG Power Snatch @135#'s
20sec Airdyne (avg mph = 30+)
*rest 8 x work time
1. 42sec 2. 42sec 3. 42sec 4. 41sec 5. 42sec
+
5 sets: All Out Effort
7 TnG Power Clean and Push Jerk @135#'s
30sec Row
*rest 7 x work time
(time / distance) 1. 1m04s / 161m 2. 1m02s / 166m 3. 1m02s / 162m 4. 1m02s / 163m
5. 1m02s / 169m
Wednesday, 20 June 2012
June. 20th- Double
AM
A. Power Clean. Squat Clean. Front Squat, 1.2.3 x 5 sets, rest 5mins
185, 195, 205, 215, 215
B. Depth HSPU @20x0, 2 tough reps x 10 sets, rest 1m30s
(1.5" Depth on Paralletes) Completed
C. Muscle-ups, As many sets of 3 UB reps as possible in 7mins
Score: 10 sets (missed the last 2 sets)
PM- This was a previous workout I missed earlier because of the weather
Prowler Push- All Out Effort, 6 x 12sec @185#'s, rest 3mins
Completed
+
Prowler Push- All Out Effort, 5 x 20sec @135#'s, rest 4mins
Completed
+
Prowler Push- All Out Effort, 4 x 30sec @100#'s, rest 5mins
Completed
A. Power Clean. Squat Clean. Front Squat, 1.2.3 x 5 sets, rest 5mins
185, 195, 205, 215, 215
B. Depth HSPU @20x0, 2 tough reps x 10 sets, rest 1m30s
(1.5" Depth on Paralletes) Completed
C. Muscle-ups, As many sets of 3 UB reps as possible in 7mins
Score: 10 sets (missed the last 2 sets)
PM- This was a previous workout I missed earlier because of the weather
Prowler Push- All Out Effort, 6 x 12sec @185#'s, rest 3mins
Completed
+
Prowler Push- All Out Effort, 5 x 20sec @135#'s, rest 4mins
Completed
+
Prowler Push- All Out Effort, 4 x 30sec @100#'s, rest 5mins
Completed
Firefit Prairie Regional Competition (video)
Individual Event:
Time: 1m29.52 (PR!!)
Individual Video
I'm really pleased with the time but after reviewing the video I can see so much room for improvement.
Time: 1m29.52 (PR!!)
Individual Video
I'm really pleased with the time but after reviewing the video I can see so much room for improvement.
Tuesday, 19 June 2012
June. 19th- Firefit Practice
3 rds of stairs (8 flights, continuous):
- Every step
- Skip A Step
- Skip 2 Steps
- Single Legged Hops, every step- L/R
- Dbl Legged Hops, skip 2 steps
Completed
+
3 sets of: high aerobic effort
15 DB Thrusters- 45#'s
Up Stairs
Down Stairs
10 CTD Burpees
*rest is teammates work
Completed
+
3 sets of: All Out Effort, Full Gear, not on air
Stairs, w/ Bundle- 42#'s
Hose Roll Pulls- 45#'s
Down Stairs
*rest is teammates work
1. 43.64sec 2. 41.40sec 3. 41.06sec
Finally my voice is back and my lungs are clearing up from that sickness. Overall were getting better as a team, faster, stronger and more conditioned.
- Every step
- Skip A Step
- Skip 2 Steps
- Single Legged Hops, every step- L/R
- Dbl Legged Hops, skip 2 steps
Completed
+
3 sets of: high aerobic effort
15 DB Thrusters- 45#'s
Up Stairs
Down Stairs
10 CTD Burpees
*rest is teammates work
Completed
+
3 sets of: All Out Effort, Full Gear, not on air
Stairs, w/ Bundle- 42#'s
Hose Roll Pulls- 45#'s
Down Stairs
*rest is teammates work
1. 43.64sec 2. 41.40sec 3. 41.06sec
Finally my voice is back and my lungs are clearing up from that sickness. Overall were getting better as a team, faster, stronger and more conditioned.
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