Always a good day to get squats in; 3 sets of 5 is money! Not sure about that? At least get some Goblet Squats into your warm-up:
On Air:
Set a timer for 4:30 and restart every 4:30, rest for remainder and get HR down. Go until low air whistle then finish round.
10 Alternating Lunges
Stair Climb with DB in one hand and railing in other- 45# & up
50' Prowler Push
50'Prowler Pull
For the stairclimb go up with intent but not running, be smart.
For Prowler, use a wt. that you can be strong and explosive not a slug-fest. Max 180lbs.
Survivability:
While resting: Remove SCBA, inspect it and replace it on back while on air. Get confident doing this with gloves on and with eyes closed.
At Low Air:
Do the SCBA removal but do it while lying down and finish by getting balaclava over LDV port on mask.
Tuesday, 4 June 2013
Monday, 27 May 2013
Tuesday May 28/13
Shook off the cobwebs this morning and did your 3 sets of 5 for Shoulder Press??
On Air:
On a 3:00 timer:
Stair Climb- With Standpipe Pack and Forc. Entry Tool
5 Kneeling Sledge Hits- Lateral
Prowler Push ~50'
Prowler Pull back to start- use sled strap to pull backwards to start
When you get to the bottom hand off SP pack FF who is next up then once done Sledge hits give same FF the Forc. Entry tool- this is when the next person starts.
For the Prowler start with 90lbs on it and increase weight by 25-45lbs every round as long as you are able. Ensure there is no failing on this or any portion.
If you need to stop and rest as you are pushing or pulling then that will be your last round-
DO NOT REDUCE THE WEIGHT TO CONTINUE.
Ideally you will be strong and pwerful for whole workout with some slight decrease in output right at the end. To ensure this be cautious with adding weight, only scale up within your ability.
If you end up reducing the weight to continue you are inviting the possibility of overtraining- not ideal anytime but not acceptable at work while training. If you are unable to complete a round it is a sign that you are no longer recovering in time and are challenging your system to an adequate level, to push further will not necessarily be of benefit to you or your team.
"Every rep has a cost, but not every rep has a benefit."
Survivability:
Practice taking your SCBA off as in the disentanglement drills we have done, can you do it while staying low? Not what we practiced but a realistic requirement.
When finishing off, or when running out of air if you get there, secure your airway by pulling your balaclava over your mask. **At no point are you allowed to take a breath in while your airway is unprotected by your LDV or Balaclava+glove. It's tricky but you'll get it.
Friday, 24 May 2013
Saturday May 25
There's no specific strenght set up for Saturdays but 3x5 Squats is always a favorite.
On Air:
5-8x
5 Lateral Sledge on Tire- Standing
10 Down to Ground and Up (Slow version of burpee)
Farmer Walk length of bay
Work straight through until you have done all the rx'd rounds or your low air whistle blows.
Survivability:
Time how long you can make the first 500psi last once you are done your circuit, whether you are at low air or not.
Go through your GRAB LIVES and LUNAR.
On Air:
5-8x
5 Lateral Sledge on Tire- Standing
10 Down to Ground and Up (Slow version of burpee)
Farmer Walk length of bay
Work straight through until you have done all the rx'd rounds or your low air whistle blows.
Survivability:
Time how long you can make the first 500psi last once you are done your circuit, whether you are at low air or not.
Go through your GRAB LIVES and LUNAR.
Sunday, 19 May 2013
Monday May 20/13
First things first, got your squats in? 3 sets of 5 with 5-10# more than last time.
On-Air:
On a 3:00 timer:
5 Sledge hits- Kneeling Lateral Chops
10 Alternating Lunges
Stair Climb
If you are in the habit of logging your workouts here is the last time we did this one: April 15- On Air #1
While resting get your HR down, see if you can get it below 120bpm in the rest period before it is time to go again.
Survivability:
See the video from the last workout day, this skill set seems a little easier said then done! What we found was that focusing on the method where the mask harness was flipped over the front made the most sense to us and was more reliable.
This time practice doing this with your own mask and gloves on, but as a rescuer don't bother going on air for now.... baby steps. If needed scale it back so that you are successful- no mask and no gloves is easiest. Once you have the hang of it be sure to get some gloves on!
On-Air:
On a 3:00 timer:
5 Sledge hits- Kneeling Lateral Chops
10 Alternating Lunges
Stair Climb
If you are in the habit of logging your workouts here is the last time we did this one: April 15- On Air #1
While resting get your HR down, see if you can get it below 120bpm in the rest period before it is time to go again.
Survivability:
See the video from the last workout day, this skill set seems a little easier said then done! What we found was that focusing on the method where the mask harness was flipped over the front made the most sense to us and was more reliable.
This time practice doing this with your own mask and gloves on, but as a rescuer don't bother going on air for now.... baby steps. If needed scale it back so that you are successful- no mask and no gloves is easiest. Once you have the hang of it be sure to get some gloves on!
Wednesday, 15 May 2013
Friday May 17
Bench Press day right? 3 sets of 5 to start off, again ideally early as with hydrant testing in full swing we needs to be efficient!
On air:
Rotate through as a group so that while one works the others are waiting conserving air. When it is your turn to go go right through the stations right after each other and get it done smoothly and quickly. There will be no injuries due to rushing on the ladder raise. Period.
Stations:
1. Ladder Raise & Lower x 1: Single FF raise a 2 fly ladder up against a wall, then lower to ground. Be in control grabbing rungs to raise and lower not sliding on rails.
2. Kneeling Sledge on Tire x 5: From semi-kneeling position hit big tire to simulate forcing a door- aim for a lug on tire and make sure to hit the right one each time.... what if it was you holding the halligan??
3. Prowler Push & Pull x 50': Start with 90lbs and add wt if you can. Strength and speed are the focus here, only push a wt you can push. If you end up needing to stop 1/2 way then you have too much wt. Don't decrease the wt, stop your workout.... seriously.
Keep going until all have hit 1/2 on their air bottles then move to the survivability drill:
Good clip from Fire Engineering, give each method a whirl on each other. Since the victim will not have a face peice on you can use the victim's SCBA as the "RIT" SCBA. Have fun!
On air:
Rotate through as a group so that while one works the others are waiting conserving air. When it is your turn to go go right through the stations right after each other and get it done smoothly and quickly. There will be no injuries due to rushing on the ladder raise. Period.
Stations:
1. Ladder Raise & Lower x 1: Single FF raise a 2 fly ladder up against a wall, then lower to ground. Be in control grabbing rungs to raise and lower not sliding on rails.
2. Kneeling Sledge on Tire x 5: From semi-kneeling position hit big tire to simulate forcing a door- aim for a lug on tire and make sure to hit the right one each time.... what if it was you holding the halligan??
3. Prowler Push & Pull x 50': Start with 90lbs and add wt if you can. Strength and speed are the focus here, only push a wt you can push. If you end up needing to stop 1/2 way then you have too much wt. Don't decrease the wt, stop your workout.... seriously.
Keep going until all have hit 1/2 on their air bottles then move to the survivability drill:
Good clip from Fire Engineering, give each method a whirl on each other. Since the victim will not have a face peice on you can use the victim's SCBA as the "RIT" SCBA. Have fun!
Saturday, 4 May 2013
Thursday May 9
Did your Deadlifts this morning???
On air PT:
4-8x
8 Goblet Squats
Famer Carry length of bay
For farmer carry ideally you would be using the hydraulic tools or better for weight- so 45lb DBs will do the trick.
For the goblet squat use one of the DBs you are carrying for the carry.
A video reminder of the goblet squat:
Survivability:
SCBA change-outs. Practice:
- swapping bottle on one's back while holding breath
- swapping out full SCBA with new face mask, while holding breath.
Not necessarily the best or worst way, but what I could find to give you an idea of what I am thinking. For now change the mask with vision and victim on air, see if you can change it efficiently enough that if victim is holding breath they aren't panicking by the time you get the new one on.
On air PT:
4-8x
8 Goblet Squats
Famer Carry length of bay
For farmer carry ideally you would be using the hydraulic tools or better for weight- so 45lb DBs will do the trick.
For the goblet squat use one of the DBs you are carrying for the carry.
A video reminder of the goblet squat:
Survivability:
SCBA change-outs. Practice:
- swapping bottle on one's back while holding breath
- swapping out full SCBA with new face mask, while holding breath.
Not necessarily the best or worst way, but what I could find to give you an idea of what I am thinking. For now change the mask with vision and victim on air, see if you can change it efficiently enough that if victim is holding breath they aren't panicking by the time you get the new one on.
Wednesday, 1 May 2013
Saturday May 4
May the 4th be with you......
On air PT:
3-5x
Stair Climb with Standpipe Pack, come back down- climb not run
5 Kneeling Sledge Hits
30' Forward sled drag- rope over shoulder like hauling hose
30' Hand Over Hand Sled drag back to start
First person restart every 3:00, space members to ensure no-one is waiting to work, make sure to take rest at end
Survivability:
Feeling good about your Thong conversions and Hasty Harness'? Do the sequence with your eyes closed.
On air PT:
3-5x
Stair Climb with Standpipe Pack, come back down- climb not run
5 Kneeling Sledge Hits
30' Forward sled drag- rope over shoulder like hauling hose
30' Hand Over Hand Sled drag back to start
First person restart every 3:00, space members to ensure no-one is waiting to work, make sure to take rest at end
Survivability:
Feeling good about your Thong conversions and Hasty Harness'? Do the sequence with your eyes closed.
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