Sunday May 6/12

Change-up!  Can't gaurantee the weather these days so all can be done indoors.

** 89 Station: We will be doing the Body Comp and Treadmill protocols today to carry on as I am trying to make my way through the shift.  Try to avoid the coffee/tobacco etc.  And hopefully we can get this done early on so that your workout doesn't affect any results.



Tour 2 Day 1 Workout- Warmup and Part A done in gym with regular gym gear, B done in bay/outside in full bunker gear- SCBA/on air optional

Warm-Up:

- 3:00 on treadmill or stairs at moderate pace (if on treadmill incline 4-6 and brisk walk)
- Dynamic Warm-up-
    -Arm circles/leg swings/upper body twists
    -Bear Crawl

Workout-


Part A:


A. Sumo-Deadlift; 3 sets of 5-15 reps (men- 100-135#/ women- 65-100#)- wt should not be terribly heavy, consider form as more important than intensity here.  If you are/were able to do the full 15 reps at the wt used last week add 5-10%, if you were unable to do all 15 reps keep wt the same and work to improve # of reps from last tour.


B. 3x Max Rep Chinups- Palms toward you.


Part B:


3-5x through the following circuit (or until Low Air alarm if on air), not rushed- just keep moving and focusing on good movement.


- Barbell Landmine Push Press 5-15 per arm with 10-25# on bar (see video)
- 10-20 KB Swings
- Pushups- Same # as last week (around 50% of max reps without gear)
- Firefighter Walk with foam pails- 50-100 ft there and back


If you do this on air: when bottle runs down to low air stop and focus on breathing control, see how long it takes for you to get yourself under control then call it a day.


Landmine Push Press
Be sure to keep the core tight, boys lifted and short spurts of air out on the punch- like a boxer.
At no time should your back bother you or your shoulder twinge, if it does the wt is too much or you need help with your technique.
The end of the bar on the floor can sit in the hole of a 45# rubber plate laying on floor- this should be enough for the bar to stay in one place.  the other option would be to back the bar into a corner of the wall, be careful not to wreck the wall or the bar though!