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.