Rest Day!
Happy Rest Day
Rayne
6/30/08 Monday Unloading Week
Warm Up!
Main Set: Power (Light weight)
L3:
- 5x5 OHS
- 3x5 Snatch
- 3x5 Clean and Press
L2:
3x5 OHS
2x3 Snatch
2x3 Clean and Press
L1:
- 2x5 OHS
- 2x3 Snatch
- 2x3 Clean and press
Happy Training
Rayne
Main Set: Power (Light weight)
L3:
- 5x5 OHS
- 3x5 Snatch
- 3x5 Clean and Press
L2:
3x5 OHS
2x3 Snatch
2x3 Clean and Press
L1:
- 2x5 OHS
- 2x3 Snatch
- 2x3 Clean and press
Happy Training
Rayne
6/29/08 Sunday
Warm Up!
Main Set: HIIT - 5 excercises per round, 1min per excercise w/ 1min rest between rounds
L3: 5 rnds
- Box jumps
- Sumo dead lift high pull
- Jump rope
- KB swing
- Burpees
L2: 3 rnds
- Box jumps
- Sumo dead lift high pull
- Jump rope
- KB swing
- Burpees
L1: 2rnds
- Box jumps
- Sumo dead lift high pull
- Jump rope
- KB swing
- Burpees
Happy Training
Rayne
Main Set: HIIT - 5 excercises per round, 1min per excercise w/ 1min rest between rounds
L3: 5 rnds
- Box jumps
- Sumo dead lift high pull
- Jump rope
- KB swing
- Burpees
L2: 3 rnds
- Box jumps
- Sumo dead lift high pull
- Jump rope
- KB swing
- Burpees
L1: 2rnds
- Box jumps
- Sumo dead lift high pull
- Jump rope
- KB swing
- Burpees
Happy Training
Rayne
6/28/08 Saturday
Rest Day!
The Bear complex: Using light to moderate weight on an Olympic bar, power clean, then front squat, as you come up you do a push press then rack weight in the rear and complete a back squat. As you come up you do a push press then lower the weight to to the ground. that equals one bear complex.
The "Bear Complex" Demonstrated
Happy Rest Day
Rayne
The Bear complex: Using light to moderate weight on an Olympic bar, power clean, then front squat, as you come up you do a push press then rack weight in the rear and complete a back squat. As you come up you do a push press then lower the weight to to the ground. that equals one bear complex.
The "Bear Complex" Demonstrated
Happy Rest Day
Rayne
6/27/08 Friday
Warm Up!
Main Set: Power endurance
Kettle bell snatches for time
L3: 200 KB snatches
L2: 100 KB snatches
L1: 50 KB snatches
Switch hands every 5 or 10 reps
Main Set: Power endurance
Kettle bell snatches for time
L3: 200 KB snatches
L2: 100 KB snatches
L1: 50 KB snatches
Switch hands every 5 or 10 reps
Happy Training
Rayne
6/25/08 Thursday
Warm up!
Main Set: Strength "Because firefighters need to lift heavy stuff!"
Work up to 1 rep max Dead Lift then:
L3: 10 x 90% of 1rep max
L2: 5 x 90% of 1rep max
L1: 5 x 50% of 1rep max
John, around the 130th of 150 reps!
Happy Training
Rayne
6/24/08 Tuesday
Warm up!
Main Set:
L3: 10 rnds for time.
- 25 double unders
- 5 OHS w/mod weight
- 10 hindu pushups
L2: 6 rnds for time.
- 25 double unders
- 5 OHS w/mod weight
- 10 hindu pushups
L1: 3 rnds for time.
- 25 double unders
- 5 OHS w/light weight
- 10 hindu pushups
Main Set:
L3: 10 rnds for time.
- 25 double unders
- 5 OHS w/mod weight
- 10 hindu pushups
L2: 6 rnds for time.
- 25 double unders
- 5 OHS w/mod weight
- 10 hindu pushups
L1: 3 rnds for time.
- 25 double unders
- 5 OHS w/light weight
- 10 hindu pushups
Happy Training
Rayne
6/23/08 Monday FIRE Co. WORK OUT
Warm up
Main Set;
4 person crew: take turns doing reps as fast as you can until you complete each excersice then move on to the next event, only rest as long as someone else is working.
- Pull ups 300 (75 per person) 5reps/set
- Sit ups 400 (100 per person) 10reps/set
- Push ups 500 (125 per person) 10reps/set
- Air squats 600 (150 per person)10 reps/set
If you're working out alone complete the individual reps and rest 20-30 secs between sets.
Main Set;
4 person crew: take turns doing reps as fast as you can until you complete each excersice then move on to the next event, only rest as long as someone else is working.
- Pull ups 300 (75 per person) 5reps/set
- Sit ups 400 (100 per person) 10reps/set
- Push ups 500 (125 per person) 10reps/set
- Air squats 600 (150 per person)10 reps/set
If you're working out alone complete the individual reps and rest 20-30 secs between sets.
Chico, workin' the rings.
Happy Training
Rayne
6/21/08 Saturday
Warm up!
Main Set: Power
L3: 200 KB Clean and Press
L2: 100 KB Clean and Press
L1: 60 KB Clean and Press
I know what your thinking, "this looks too easy". Well, switch hands every 10 reps and do not put the bell down until you have completed all of your reps, then we can discuss the fact that it was "too easy".
Get to work!
Rayne
Main Set: Power
L3: 200 KB Clean and Press
L2: 100 KB Clean and Press
L1: 60 KB Clean and Press
I know what your thinking, "this looks too easy". Well, switch hands every 10 reps and do not put the bell down until you have completed all of your reps, then we can discuss the fact that it was "too easy".
Get to work!
Rayne
Warm up!
Main Set: "The Big 21" Adapted from coach Dan John (Power)
Clean and Press
Power Snatch Power
Clean and Jerk
L3: - start with a moderate weight then Reps and Sets…for each of the three lifts!
Opening Weight x 5
Add five pounds x 5
Add five pounds x 5
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
L2: The Big 16- start with a moderate weight then Reps and Sets…for each of the three lifts!Opening Weight x 5
Add five pounds x 5
Add five pounds x 3
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
L1: The Big 10- start with a moderate weight thenReps and Sets…for each of the three lifts!Opening Weight x 3
Add five pounds x 3
Add five pounds x 3
Add five pounds x 1
Rules for the Big 21, 16 & 10
1. All reps must be successful!
2. Start each rep from the floor
3. Do each rep under control-start with hips down, and fully extend!
The path to your goal is fraught with hard work - get over it and go to work!
Have a great session!
Rayne
Main Set: "The Big 21" Adapted from coach Dan John (Power)
Clean and Press
Power Snatch Power
Clean and Jerk
L3: - start with a moderate weight then Reps and Sets…for each of the three lifts!
Opening Weight x 5
Add five pounds x 5
Add five pounds x 5
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
L2: The Big 16- start with a moderate weight then Reps and Sets…for each of the three lifts!Opening Weight x 5
Add five pounds x 5
Add five pounds x 3
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
L1: The Big 10- start with a moderate weight thenReps and Sets…for each of the three lifts!Opening Weight x 3
Add five pounds x 3
Add five pounds x 3
Add five pounds x 1
Rules for the Big 21, 16 & 10
1. All reps must be successful!
2. Start each rep from the floor
3. Do each rep under control-start with hips down, and fully extend!
The path to your goal is fraught with hard work - get over it and go to work!
Have a great session!
Rayne
6/18/08 Wednesday
Warm up!
Main Set: Power endurance
L3:
- 50 Bear complexes
L2:
- 25 bear complexes
L1:
- 15 bear complexes
Move through the reps without stopping. If you must rest; rest as little as possible.
For an explaination of bear complexes follow link on the side bar
Chico teaches the black mambo a few tricks.
Happy Training
Rayne
Main Set: Power endurance
L3:
- 50 Bear complexes
L2:
- 25 bear complexes
L1:
- 15 bear complexes
Move through the reps without stopping. If you must rest; rest as little as possible.
For an explaination of bear complexes follow link on the side bar
Chico teaches the black mambo a few tricks.
Happy Training
Rayne
6/17/08 Tuesday
Warm up!
Main Set: HIIT
L3: 3 rnds
- 400 m run
- 50 air squats
L2: 2 rnds
- 400 m run
- 50 air squats
L1: 1 rnd
- 400 m run
- 50 air squats
Go as fast as you can, no rest until all rnds are complete.
Coming out of the "hole" at the bottom of the OHS
Happy Training
Rayne
Main Set: HIIT
L3: 3 rnds
- 400 m run
- 50 air squats
L2: 2 rnds
- 400 m run
- 50 air squats
L1: 1 rnd
- 400 m run
- 50 air squats
Go as fast as you can, no rest until all rnds are complete.
Coming out of the "hole" at the bottom of the OHS
Happy Training
Rayne
6/15/08 Sunday
Warm up!
Main Set:
L3: 5rnds
- 10 tire flips
- 20 push ups
- 10 SDHP
- 20 x 3 count flutter kicks
L2: 3 rnds
- 10 tire flips
- 20 push ups
- 10 SDHP
- 20 x 3 count flutter kicks
L1: 2 rnds
- 10 tire flips
- 20 push ups
- 10 SDHP
- 20 x 3 count flutter kicks
Go as quicky as you can the clock does not stop until you are done!
Happy Training
Rayne
Main Set:
L3: 5rnds
- 10 tire flips
- 20 push ups
- 10 SDHP
- 20 x 3 count flutter kicks
L2: 3 rnds
- 10 tire flips
- 20 push ups
- 10 SDHP
- 20 x 3 count flutter kicks
L1: 2 rnds
- 10 tire flips
- 20 push ups
- 10 SDHP
- 20 x 3 count flutter kicks
Go as quicky as you can the clock does not stop until you are done!
Happy Training
Rayne
6/14/08 Saturday
Warm up!
Main Set:
L3:
- 10min kb complex:
keep the kb moving use any movement you know.
- 3x15 ring dips.
- 10 min slosh pipe overhead hold (sub empty barbell)
L2:
- 6 min kb complex
- 3x8 ring dips
- 5 min slosh pipe overhead hold (sub empty barbell)
L1:
- 3 min Kb complex
-3x5 ring dips
- 2 min slosh pipe overhead hold (sub empty barbell)
Happy training
Rayne
Main Set:
L3:
- 10min kb complex:
keep the kb moving use any movement you know.
- 3x15 ring dips.
- 10 min slosh pipe overhead hold (sub empty barbell)
L2:
- 6 min kb complex
- 3x8 ring dips
- 5 min slosh pipe overhead hold (sub empty barbell)
L1:
- 3 min Kb complex
-3x5 ring dips
- 2 min slosh pipe overhead hold (sub empty barbell)
Happy training
Rayne
6/12/08 Thursday
6/11/08 Wednesday
Warm up!
Main Set: Strength
L3: Heavy
5 x 5 OHS
10 x 3 Squats
5 x 6 Pistol Squats
L2: Heavy
5 x 3 OHS
5 x 3 squats
3 x 4 Pistol Squats
L1: Moderate
3 x 3 OHS
3 x 3 Squats
3 x 2 Pistol Squats
Happy Training
Rayne
Main Set: Strength
L3: Heavy
5 x 5 OHS
10 x 3 Squats
5 x 6 Pistol Squats
L2: Heavy
5 x 3 OHS
5 x 3 squats
3 x 4 Pistol Squats
L1: Moderate
3 x 3 OHS
3 x 3 Squats
3 x 2 Pistol Squats
Happy Training
Rayne
6/9/08 Monday
Warm Up!
Main Set: Strength Endurance
L3:
30 Body builders (heavy)
50 Deadlift (moderate)
L2:
15 Body builders
25 Deadlifts
L1:
10 Body builders
20 Deadlifts
Core Complex: all levels
-3x(20sec l-sits, 30 sit ups, 10 KTE, 20sec hollow body holds, 30 flutter kicks)
Happy Training
Rayne
Main Set: Strength Endurance
L3:
30 Body builders (heavy)
50 Deadlift (moderate)
L2:
15 Body builders
25 Deadlifts
L1:
10 Body builders
20 Deadlifts
Core Complex: all levels
-3x(20sec l-sits, 30 sit ups, 10 KTE, 20sec hollow body holds, 30 flutter kicks)
Happy Training
Rayne
6/8/08 Sunday (last day of unloading week)
Rest Day!
Brian fires off a single arm press w/overhead step up.
Happy Rest Day
Rayne
Brian fires off a single arm press w/overhead step up.
Happy Rest Day
Rayne
6/6/08 Friday (Unloading Week)
Warm up!
Main Set:
L3:
-30 TGU w/ wind mill
-30 pistol squats
-10 x 10 sec hollow body holds
L2:
-15 TGU w/ wind mill
-15 pistol squats
-5 x 10 sec hollow body holds
L1:
-10 TGU w/ wind mill
-10 pistol squats
-3 x 10 sec hollow body holds
Great hanging "Knee To Elbow".
Happy Training
Rayne
Main Set:
L3:
-30 TGU w/ wind mill
-30 pistol squats
-10 x 10 sec hollow body holds
L2:
-15 TGU w/ wind mill
-15 pistol squats
-5 x 10 sec hollow body holds
L1:
-10 TGU w/ wind mill
-10 pistol squats
-3 x 10 sec hollow body holds
Great hanging "Knee To Elbow".
Happy Training
Rayne
6/5/08 Thursday (Unloading Week)
Warm up!
Main Set: Light cardio
L3:
40 min easy cardio of your choice
30 Over head step ups
L2:
30 min easy cardio of your choice
20 overhead step ups
L1:
15 min easy cardio of your choice
10 Overhead step ups
Happy Training
Rayne
Main Set: Light cardio
L3:
40 min easy cardio of your choice
30 Over head step ups
L2:
30 min easy cardio of your choice
20 overhead step ups
L1:
15 min easy cardio of your choice
10 Overhead step ups
Happy Training
Rayne
6/4/08 Wednesday (Unloading Week)
Rest Day!
All ages get in on an early morning session in the park.
All ages get in on an early morning session in the park.
Happy Rest Day
Rayne
6/3/08 Tuesday (Unloading Week)
Warm up!
Main Set: Endurance
L3:
50 Hindu squats
50 Hindu push ups
30 V- ups
30 Turkish get ups (TGU)
L2:
25 Hindu squats
25 Hindu push ups
20 V-ups
20 TGU
L1:
15 Hindu squats
15 Hindu push ups
10 V- ups
10 TGU
Extra heavy gravity day, Santino fights for an extra pull up.
Happy Training
Rayne
Main Set: Endurance
L3:
50 Hindu squats
50 Hindu push ups
30 V- ups
30 Turkish get ups (TGU)
L2:
25 Hindu squats
25 Hindu push ups
20 V-ups
20 TGU
L1:
15 Hindu squats
15 Hindu push ups
10 V- ups
10 TGU
Extra heavy gravity day, Santino fights for an extra pull up.
Happy Training
Rayne
6/2/08 Monday (Unloading Week)
Warm Up!
Main Set: Power
L3:
30 power snatchs followed by OHS
L2:
20 power snatchs followed by OHS
L1:
10 power snatchs followed by OHS
Brian, workin' hard!
Happy training
Rayne
Main Set: Power
L3:
30 power snatchs followed by OHS
L2:
20 power snatchs followed by OHS
L1:
10 power snatchs followed by OHS
Brian, workin' hard!
Happy training
Rayne
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