Snatch-Death by 5lb

Just on the eve of News Years Eve. Having some mild South Carolina weather. Got to get a workout in before the new year. Here's one from the homestead.

Warmup with your favorite dynamic movement. I did just some bar mobility. With a barbell, good morning, into a full squat, back to a good morning, stand up with full hip pop. Repeat X10.

Workout:
Snatch              3 reps       1st repetition-below knee, hold, snatch, hold on bottom;
                                         2nd rep-above knee, 3rd rep-full snatch into a 5 sec hold on bottom

* Keep moving up weight by 5 lb per side (10lb total). Start weight @ your 50% 1RM
* Continue to repeat the same setup up and until failure. At which time, you can do 2 more sets of 1 rep with the 5 second hold on bottom

Finish with some static cool-down stretching.

 Example dynamic stretching pre-workout.
https://vimeo.com/68206250

@erhfrog

Highway to the DANGER ZONE

DANGER ZONE

c/o Mitch & Jennifer Hanna

The original workout was done with Jennifer, Friends and Fire Family. Jennifer was also taken from us less than a year after we did this workout together. Its time to share it once again and remember those who we all loved and respected both on the job and in life.

_________________________

This workout was put together with the intention to aid in preparing for upcoming Agility assessments utilizing movements that our fallen brother enjoyed but also input from family and friends of Mitch.

We referenced numbers for sets/reps off of both the station he worked at and his last JRAT agility time of 4:57. He and his crews always challenged those around them as well as others in the department.

Here is what you will need to perform the "Danger Zone" workout:

* Barbell w/weight =95lb ; or, just a 45lb barbell

* cone

* clear area for Burpee and lift with a length of 30feet clear to run back and forth

Alternative to bar would be a highrise pack you can thrust!

4 SETS (Rounds) for time

• 8 Burpees
• Run out 8.6 meters and run back (28.5 feet)
• 8 Thrusters (95lb barbell, or just 45lb barbell)
• Run out 8.6 meters and run back  

 

Snatch & Jerk

Warmup with dynamic stretch. We used bar mobility, roller, and Kettle Bell (around the world)

Lift Session
Snatch               1 rep          Increase by 2.5lb per side (5lb total per set)      Start weight-95 lb
* continue rotation with partner or do 2 sets per minute (2 EMOM) up and until failure

Jerk (from the rack/box)    1 rep        Increase by 10lb per side (20lb total per set)  Wt-185lb
* continue rotation with partner or do 1 set per min (1 EMOM) up and until failure

On the failure set, you can reset and try again, just drop weight by 10lb total and move up slower. If you fail more than twice, throw in towel.

Finish with some sort of static stretching and don't forget to intake post protein within the hour. Hydrate before, throughout and afterwards. Stop if you feel sharp pain or loose technique.

As always, with any and ALL programs seen on this blog, remember to consult your doctor before starting a new regiment or changing your current program.

Lift and Metabolic Burnout

Sunday on shift at sta5. 

Workout today: warmup speed rope 5 min, 5 box jumps X 3 sets (32"). 

Lift: Snatch complex. 

1-Muscle Snatch into 1 Snatch- Start at 50% 1RM. Move up by 5lb plate (10lb total/round). Continue till you cannot do muscle snatch. Then do 1 Snatch for 3 more sets up weight same. Death by 5lb. 

Finisher: Up & Down 5 story tower, 10 abdominal rolls (ab wheel), 50' overhead lunge (Barbell), 50' Rescue drag (Dummy). Repeat.  AMRAP 20 minutes.

* Tower stairs-62 stairs up, 62 down. 

* Barbell-95lb. 

* Dummy-185lb.

** Firefighter version: SCBA, boots, mask with 3 hole adapter. 

*** Beginners or non fire: No FF gear. But you could use a weighted vest to mimic SCBA.

Gauge to your ability. Barbell weight can be increased although in an SCBA, you may need to vary due to weighted gear.

Firefighter FROG

Here we have a workout that I did after a lift session. This in itself is a workout all on its own. The workout is: FROG fitness system meets Firefighting. Using the FROG, wearing an SCBA, Boots, and mask with a 3 hole adapter.
10-Supermans (a.k.a. Overhead Press)
10-Leapers (a.k.a. Overhead Squats)
10-Core Killers (a.k.a. Abdominal Pikes)
10-Mojo's (a.k.a. Squat Thrusts, or Burpees)
1 minute rest, then Repeat X 4

* You can also do this workout with a barbell and body weight to mimic the FROG fitness machine if you haven't got one yet.
* For supermans you can utilize a barbell, standing, pressing the same reps but a bit more weight
* For Leapers you can utilize the same barbell and lock out arms, do same reps overhead squats
* For Core killers, utilize either a barbell or Ab Wheel and roll out same amount of Reps
* And for Mojo's you can utilize the barbell and weight again and do same reps but Full Squat Thrusters, or you can do Burpees.
The weight you use will be determined by your ability, strength and level of fitness. Adjust accordingly.
Here is a link to view the alternate movements if not using the FROG.
Supermans
Leapers
 Core Killers
 MOJOs
Remember whether you do this workout after lifting, as a stand alone workout or as a finisher, you should always warmup before, and stretch out afterwards. Hydrate throughout and after workouts and don't forget to intake protein within the 30-60 minute window. 

Snatch and Burn

Start your session with some dynamic stretching. Get moving and get ready to make some gains. The first part was the Snatch Protocol. Power Snatch: 5-5-5; Snatch: 3-3-3; Snatch Balance: 1-1-1. Use weights on the movements of 60%, 70%, 80%, 85% and 90% 1RM. Finish with a MET-CON of Frog Fitness Protocol. Frog 10 superman's, 10 leapers-10 core killers-10 mojo's. Then jog or run to the Tire Flip station (approx 150 feet), flip tire 10X. Repeat cycle As Many Rounds As Possible (AMRAP) in 20 minutes. First time, do it in PT attire. You can work up to SCBA and eventually, mask and either on air or with FIT adapter.
Substitution for the FROG - Do instead of 10-10-10-10 Frog (if you have not got one yet) and do:
10-Over head presses (barbell), 10-Over head squats (barbell), 10-Ab wheel (or barbell rollouts), and 10-burpees. You can add this into the Tire Flip for the AMRAP 20 minutes.
 ENJOY :)

This blog may not support loading this video in a timely manner. If that happens, you can visit this video and others here: http://instidy.com/erhfrog. http://instidy.com/erhfrog

Core Builder

As always we start with a warm up dynamic movement. You can use the dynamic stretch as seen here, 68206250https://vimeo.com/68206250
Circuit: Plank Hold till failure
- then, 1 arm snatch (25 or 35lb dumbell alternating arms) X 10 per arm
- then, Ab Rolls till failure
- then back to 1 arm snatch
Repeat for a 15 minute AMRAP (as many rounds as possible)

Finish up with some static stretching. As always, stay hydrated, and don't forget to intake protein post workout within 30 min to an hour. Also, don't forget to consult your doctor when starting a new program.

Station 5 Memorial Day WOD

Station 5-WOD

Started with a dynamic stretch/warmup. Ran two towers to loosen up and get blood flow.
The WOD is a 3 firefighter rotation circuit. High Intensity. Always keeping proper form. If you don't have 3 firefighters, rotate your rest period and starting next round at the 1 minute time.

Workout:
5 Rounds, rotating back to Frog once last FF finishes. Or at a 1 min rest.
* Barbell weight used-135lb (choose your weight to your ability)
* Frog Fitness resistance used-80lb (40 or 60lb is used most times)

Round 1: 10-super mans, 10-leapers, 10-core killers, 10-Mojos; then go over to barbell
                5-bent over rows/deadlift/hang clean combo (do all 3 simultaneously X 5 reps)
               * Repeat (as soon as last guy finishes Frog or you rest 1 min)

Cool down stretch, hydrate throughout and don't forget to intake protein within the hour!

FROG Fitness

Check out the videos, it's taking off like wildfire!

Muscle Snatch WOD-Tier 1

Start with a warmup dynamic stretch and/or jump rope for 5 minutes

 This is a Timed workout. Start your timer and go at your pace, try not to change your form. Proper form is crucial. The time will get better with the more you do this exercise. This particular exercise shouldn't be done more than 2-3 times a week and almost never two days in a row.

Items you will need are: Barbell, weight (50 to 65lb), stopwatch, and some space.
 TIER 1 (this is the first Tier of 3 exercises. Each Tier will get harder)
 
Tier 1 Workout:
* 1 Muscle Snatch, go right into 10 burpees
* 2 MS, 9 burp
* 3 MS, 8 burp
* 4 MS, 7 burp
* 5 MS, 6 burp
* 6 MS, 5 burp
* 7 MS, 4 burp
* 8 MS, 3 burp
* 9 MS, 2 burp
* 10 MS, 1 burp

 * Stop the watch and note your time!
** The bar needs to be loaded at 95lb or up to 115lb.

Here is a link to USAW muscle snatch demo!
 https://www.youtube.com/watch?v=Fk5m32HE4HQ&feature=youtu.be

Cool down static stretching. This could include some shoulder work like Crossover Symmetry.
https://crossoversymmetry.com/secret-sauce-crossover-symmetry-works/


Like always, before starting a new workout or training regimen, consult your physician.

Challenge Circuit #1

Here we go. Back to some good old Firefighter challenge training circuits. Here's first installment for 2017.
AMRAP (as many rounds as possible) within 20 minutes. Record number.
* Ascend tower then descend tower at moderate to fast pace. (96 steps total, if you don't have tower)
* 10-overhead Squats (with roof ladder)
* 10-tire flips (average fire truck tire, flip 5 times down, 5 times back)
* 10-tire strikes (over head strikes, 9lb shot mallet or sledge hammer)
REPEAT

Attire for circuit: shorts, t-shirt, gloves, SCBA, and if you get frisky, mask with 3 or 4 hole adapter.
If you do it with mask, remember, you may need to remove or slow pace if your not used to it.

** As always, remember to consult your physician before starting a new exercise regiment and/or diet. Also if changes occur in health due to injury or illness.

DT hero WOD

This workout comes to us from our friends up in Erie. The hero workout that EJ Mascaro did.
Always remember, and never to forget!
You can also watch his tribute video on YouTube

This ones for you EJ!

D.T. Hero WOD

Deadlifts.      12 reps
Hang cleans.   9 reps
Push press.      6 reps

* 5 rounds for time. @ 155lbs.


YouTube video:
https://youtu.be/KsvE0VlvD7Q

New Years Day Rescue Blowout

First day of 2017, first shift at rescue 5 with fresh crew. Killer workout with a total body blowout. Our bodies made it but it was the mental breakdown that almost prevented us from finishing. Cool down, rehab, protein shake and back in service ready for next call.
Rescue Blowout
* 4 story tower ascent/descent.  (96 steps up/down) X 5
* Squat clean press.              24 reps.       (65lb)
* Dumbbell step ups.            30 steps.      (Hold 25lb DB/ 15 per leg)
* Deadlift.                             28 reps.        (135 lb)
* Barbell military press.        28 reps.        (65lb)
* Hip Thrust.                         30 reps.         (65lb plates)
* Tower ascent/descent.         5 sets
* Gobblet squats.                   32 reps.         (45lb KB)
* Dumbbell shrugs.                48 reps.        (50lb DB)
* Standing Calf Raises.         80 reps.         (No weight)
* Seated DB press.                 30 reps.        (25 lb DB)
* Lunges DB.                         40 reps.        (25lb DB)
* Side leg raises.                     96 reps.       (48 per leg)
* Tower ascent/descent.          5 sets.        Finished
*** you can substitute kettle bells, dumbbell, and barbells as interchangeable if you don't have either.
We ran our Tower runs all at once in the beginning, instead of going out side 3 times into rain. We also had 3 of us and would start with each member finishes one of the lifts and waits to move to next lift as soon as the other members finish theirs. Usually took minute or so.
Rescue 5 time of completion first go around was 1 hour and 5 minutes. Good luck!