Squats n Core

Started today's workout with some Bar Mobility for about 5 minutes, then dynamic stretching with Dumbbell and a little jump rope.

WORKOUT:
Squats                 5 reps @ 65%; 5 @ 75%; 5 @ 80%; 3 @ 85%; 1 @ 90%
** All squats were done to a 12 inch height

Briefcases            5 per leg, 5/5, 5/5,5/5,    (35 or 45lb DB)

FINISHER:  (Metabolic core burner)
- Speed Rope for 1 minute
- Plank for 1 minute
- Repeat
* 5 Sets done for time
** The advanced movement for the firefighter version, done with a SCBA mask and 3 hole adapter.

Always gauge your workouts and those you prescribe to each individuals ability.

 

A-Shift Team Builder

We did this, You go-I go, workout. A follow-the-leader and copy the guy infront of you, try to keep up.

The workout:
1- Tire flip, then jump in and jump out of tire, then run around outside of station
1- Wall ball, then run around station
1- Burpee, then run around station
1- Pullup, then run around station

Back to Tire Flip
2- Tire flip, run
2- Wall ball, run
2- Burpee, run
2- Pullup, run

Then next round is 3-3-3-3, 4-4-4-4, 5-5-5-5-, and if you havent capped out at 20 minutes, start descending to 4-4-4-4-, 3-3-3-3 all the way down till you reach 20 minutes or round 1.

Each member is doing the same exercise but waiting on you to finish, the run should stagger those fast or slow. If you get hung up waiting at an exercise, do squats or jumping jacks while you wait.

Cooldown with some stretching and a post workout protein.

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

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