C&J-death by Double Denzels 2.5lb

Warm up with some "dynamic stretching". Also incorporate mobility movements with barbell or stick of some sort. Another great shoulder mobility and strengthening tool to use pre-post and on rehab days is the "Cross-over symmetry".

We named this doozy by the effects it had on our bodies.Enjoy, I didn't ! 

Single Rep rounds for AMRAP (as many rounds as possible) up and until you cannot perform the movement no longer (till failure).

Partner workout. You go, they go, then move up weight. Up by 2.5lb per side (5lb total) each rd. 

Clean & Jerk: 

* Start with bar (45lb). 

* Then add 2.5 per side = 50lb. 

* Next round-55-60-65- so on till failure. 

* Switching each single Rep Round. 

* also did it with Denzel protocol. Hold at bottom for 6 seconds and hold at top of split jerk 6 sec for each Rep, each Round. 

That's what made it hurt. We got 30 rounds in under 75 minutes. 😫

  #scffit #usaw #firefighterfitness @erhfrog 

TABATA Protocol & Workout

TABATA Protocol Chart

 Professor Izumi Tabata, initially involving Olympic speedskaters. The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO₂max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). The exercise was performed on a mechanically braked cycle ergometer. Tabata called this the IE1 protocol. In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state training (70% VO₂max) 5 times per week. The steady state group had a higher VO₂max at the end (from 52 to 57 mL/(kg•min)), but the Tabata group had started lower and gained more overall (from 48 to 55 mL/(kg•min)). Also, only the Tabata group had gained anaerobic capacity benefits. It is important to note that in the original study from 1996, participants were disqualified if they could not keep a steady cycling pace of 85RPM for the full 20 seconds of work

WORKOUT:

Tabata Protocol: 20 seconds of continuous reps (as many reps as possible) AMRAP, with 10 seconds of rest, for a total of 8 sets.

EXERCISES:
1. Sumo Deadlift Highpull (full body movement)

* use a weight, dumbbell, or bar that you can lift multiple times. Start with a wide stance, in a full squat with weight close to body, arms between legs, back straight, stand up moving butt & arms at same time, as you come to mid-thigh, high pull weight up to chin while hips come forward, legs just about locked and squeezing butt. Return to ground and repeat.

2. Butterfly Sittups (core)

* start with bottom of feet together, knees out and legs in a butterfly stretch position. Arms and hands extended on ground up above your head on ground. With a upward motion, throw hands up and towards feet activating core. Touch your toes or heels and return to start position. Repeat.

3. Burpees (full body)

*Start with;
 1. Standing (shoulder blades retracted, tight core, feet shoulder-width apart), 2. Squat (knees driven out over toes, hip crease below knees, tight core, arched/neutral lower back), 3. Top of push-up (straight line from shoulders to heels, tight core, eyes forward), 4. Bottom of push-up, 5. Top of push-up, 6. Squat, 7. Jump and reach (max vertical jump with arms overhead, tight core, land softly).
For those starting this movement for the first time, you can modify it by eliminating 4 & 5. Just squat, hands on ground, feet kicked back (plank position-top pushup position), kick feet forward to hands, squat up with hop. Repeat.

South Carolina Firefighters Fitness Initiative Team-SCFFIT

https://www.emergencyresponderhealth.net/scffit