Thursday May 17/12

Didn't think I would forget about you, did ya?
(not yet anyway!)

Workout:

Part 1 Done in gym:

A. Back Squat; 5-15 reps x 3 sets- use b/t 95-150# for this movement, only what you are sure you can do with good form.... be a good buddy and let your partner know how he/she is doing.

B. Chinups; Max reps x 3 sets; if needed use your feet for assistance if unable to do more than 5 reps.

Part 2 Done in bay/outside and with full PPE:

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)
- One Arm Firefighter Walk with foam pail- 50-100 ft there and back switch hands when turning around


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.
Be sure to keep the core tight, boys lifted, belly button in  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!