Friday July 20/12

A. Deadlift; work up  to a heavy set of 5 reps with regular or sumo stance.

B. Bench Press; 3 sets of 5 reps at challenging wt.- use DB's if needed.

C. 3-5x
10 DB Push Press- as heavy as you are comfortable with using with no back discomfort
Hand Over Hand Sled Pull- 1 length of rope; as heavy as you can pull
50' Sled Drag Forward- same wt as the HOH sled pull, go nice and quick
2:00-3:00 rest- USE YOUR REST PERIODS

Rest periods are there to let you recover so that your next bout is just as intense as the previous one- intense meaning you go just as hard and get at least almost the same result in speed/wt etc.  Short changing your rest will cause rapid decreases in performance during your workout and increase your potential for overtraining.  Each round should look the same and if at say round four you tank then finish the round out and call it a day.  This is a training session not a testing session!  Also, we are looking at training our anaerobic system with these intervals, to string them together would shift our training to more of an endurance focus- OK if planned that way but not what is intended.

DB Push Press- only thing I would suggest is feet directly under your hips, not so wide- knees will thank you.


HOH sled pull- pretty straight forward


Forward Sled Pulls- runners or duty boots, up to you!

Tuesday July 17/12

A. Squat; 3 sets of 5-10 reps- preferrably back squats but if at 89 then jump the wt. to your shoulders and do front squats.

B. Shoulder Press; 3 sets of 5 reps.

C. 3-5x
10 TRX Pushups/Dips
15 KB Swings
20 Situps

Thursday July 12/12

After a good warm-up:

A. Deadlift (or sumo-deadlift) work up to a near max set of 5 reps; rest as needed on way up and try not to do too many sets to get there- say 5-7 total including warmups.

B. 5x
100' Sled drag forward
100' Sled drag backward
Max rep Pushups
Rest 2-5 mins between each round, and TAKE A REST it is there so you can at least partially recover enough to give er snot for each work set.

C. Water+Stretch+Good food

Monday July 9/12

'bout time I get back at this!

A. Front Squats- use a barbell or DB's, whatever works for you; Get the heaviest weight you can up to your shoulders and then give'r for a set of max reps- x 3 sets.
- reps should be controlled on way down and come back up with force.  If you can see if you can make 20 reps per set..... Once you put the weight down hit the deck and do a max set of pushups, full, chest to floor each rep.
Rest 60-90s between sets.

B. Side Planks; max time x 2-3 sets per side, rest 1/2 as long as work sets- be sure to do your weaker side first and match the time with other side.

C. Spend 10-15 mins (total) practicing these, rotating through:
- Single Leg DB touches (see video)
- One Arm KB Swings (alternating every rep or every so many)
- Skipping rope (fancy footwork?)

You decide the # of reps you do for each and wt. used.  Idea is be smooth and balanced without rushing through, your HR will likely stay up for the duration but should not feel forced.

Watch the whole thing but at about 1:25 he gets to the part where he touches the bottle, this is the idea but use a DB or whatever you want on the floor as a target.  The higher and closer the target the easir it is, the lower and farther away the harder.... work your way into it and don't get too ambitious.  If you go the whole time without failing then it is good, if you get to the end and fail in the last round or so to get the target then theat is good too.  Remember it is practice, not a test!

Thurs. May 7/12

**** Squat Rack at 89 Station = NOT SAFE!  Please discontinue use of this peice of equipment until it is fixed to the floor.... sorry for the inconvenience!!***

Get sweaty then get at it:

A. Deadlift- sumo or regular; work up to a heavy set of 5 to 10 reps
- in between sets of DLs do some pushups- not max reps, about 50-75% of max reps

B. 10-9-8-7-6-5-4-3-2-1 rep sets of:
KB Swings
Goblet Squats

- the weights don't have to be the same, but both should be relatively challenging for the set of 10 but doable- your lungs not your strength should be the only thing to make this tough.  Go through it as quick as you can safely.

C. Get out and play with the sled, any combination of drags/pulls/pushes... use the time you have.


Goblet squat.... notice chest up, heels down, butt low....blue steel facial expression..... Keep the butt puckered and the belly button in, short bursts of air come out at the top

Wed. May 30/12

Part One- In Gym
A. SumoDeadlift; 3 sets of 5-15 reps- add 5-10# to last time and make the same or more reps
(shoot for one or both because either will indicate progress- more wt and same reps, same wt and more reps.... or more wt and more reps!)

B.  Dumbell Rows; 2-3 sets with moderately heavy DB- first sets 5-10 reps, last set as many as possible (can you get 25 reps??  If you got the 25 reps last time up the wt. by 5-10#)

Part 2- In bay or outside (with as much PPE as you want to tolerate, including BA)
C.  Set a timer for 10 mins and repeat as many times as you can:
10-20 KB Swings
Duck Walk- as far as you can** make sure your knees/back are happy with these!
50-100ft Farmer Carry- foam pails at minimum wt. and be sure to stand tall, nuts up, belly button in!


Duck Walk

Friday May 25/12

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:



C. Firefighter Carry for distance (25-100ft) Rotate between being the victim and the rescuer for as many attempts as is realistic for you.  You can choose to use the technique in the video.... however I wonder how realistic it would be without the victims assistance....
Firefighter Carry


D. Finish off with some good ol pushups- 3 sets of max reps.  How much do you drop off with each set??


FF Carry: