South Carolina Firefighters Fitness Initiative Team-SCFFIT

https://www.emergencyresponderhealth.net/scffit

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