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
Fitness programs to be shared and to add variety to normal routines!
Saturday, December 30, 2017
Saturday, December 16, 2017
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
Thursday, December 7, 2017
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 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.
Tuesday, December 5, 2017
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.
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