Fireground Fitness: 9/13/09 Sunday

9/13/09 Sunday

Warm up!

Main Set: (Power/endurance)
L3: 5 rounds
- 3 High box jumps (36" or higher)
- 3 x Power Snatch
- 40 yrd over head walk*

L2: 3rnds
- 3 High box jumps (24" or higher)
- 3 x Power Snatch
- 40 yrd over head walk*

L1: 3 rnds
- 2 box jumps (20" or higher)
- 2 x Power Snatch
- 20 yrd over head walk*

* On the last snatch keep load over head and walk Rx'd distancce

Train Hard!

Rayne

Post load and thoughts to the comments

4 comments:

Anonymous said...: Did 10 rounds in 20 minutes. Went a little too light on the snatch and carry. Should have adjusted but decided to go for more rounds. Then ran a mile on the treadmill. Love the workouts. Variety is good.

Brian; September 13, 2009 at 5:13 PM
Anonymous said...: Aimee-20.5 inch box jump
65lb. snatch
5 rounds 8:30 minutes

Dave-29 inch box jump
135lb. snatch
5 rounds 8:30 minutes

Thanks for gettin us some snatches Rayne...always excited to see those in the workout.

Dave; September 14, 2009 at 11:37 AM
Filthy said...: Used wrong account for above comment...oops.

Aimee-20.5 inch box jump
65lb. snatch
5 rounds 8:30 minutes

Dave-29 inch box jump
135lb. snatch
5 rounds 8:30 minutes

Thanks for gettin us some snatches Rayne...always excited to see those in the workout.

Dave; September 14, 2009 at 11:42 AM
Rayne Gray said...: Nice Job Brian - 10 rnds? over achiever :-)

E39's crew, 5rnds

Rayne: 36"bx jump, 135lbs snatch and carry

Tim: 20"bx jump, 95lbs Snatch and carry
Aaron: 36"bx jump, 95lbs Snatch and carry

Dakota: 36"bx jump, 95lbs Snatch and carry; September 14, 2009 at 5:42 PM

Welcome to Fireground Fitness.

This blog has a deep archive of training sessions that will remain available for your viewing. However the content moving forward will not solely focus on fitness. Rather it will be a discussion of all things pertaining to capacity, effectiveness and survivability on the fireground.

Yours In Strength!

Rayne

_______________________

This forum provides examples of strength and conditioning for professional firefighters and affiliated individuals (this includes anyone who's serious about their physical performance). This training is hard and requires a committed attitude, make no mistake about it. Fighting fire is a very athletic and demanding occupation requiring equal parts strength, explosive power, endurance and tenacity.

This blog contains daily workouts tailored to the needs of the occupational athlete. I would submit to you that all athletes, law enforcement, military servicepeople, and of course firefighters will benefit tremendously from this form of strength and conditioning.

Be advised that these training sessions are very physically demanding and will put you in a “hurt locker” if not scaled and modified to accommodate your current level of fitness. I can not presume to address your personal needs, you must watch out for yourself and be realistic about what you can and cannot do. What I can tell you is this: You must put in the work and the fitness will follow.

If you have not been consistently training it is my recommendation that you start with the 28 day beginner progression. I have provided scaled examples in the workouts each day. Choose a training intensity that is scaled to your current level of fitness or suited to your personal training goals. The levels are defined here: Level 1, Level 2 and Level3 These are guidelines to help you scale your workload.

Disclaimer: The strength and conditioning outlined in this Blog are a very demanding form of training. Do not start any training program without first consulting your physician.

As a professional Firefighter, certified Personal Trainer and former Jarhead I am always striving to be better prepared for the rigors of “combat” wherever that may be. I hope that you share this ideology.

“Getsome!”

Rayne Gray

Please, do not hesitate to contact me with any questions, comments or concerns: raynegray@firegroundfitness.com