Happy Rest Day!
Rayne
6/7/09 Sunday
Warm up!
Main Set:
L3: Heavy
- 5x5 Front squat
- 5x5 Press
- 1x5 Dead lift
- 2 x max reps Pull ups
- 2 x max reps Dips
L2: Heavy
- 4x5 Front squat
- 4x5 Press
- 1x5 Dead lift
- 2 x max reps Pull ups
- 2 x max reps Dips
L1: Heavy
- 3x5 Front squat
- 3x5 Press
- 1x5 Dead lift
- 2 x max reps Pull ups
- 2 x max reps Dips
Train Hard!
Rayne
Main Set:
L3: Heavy
- 5x5 Front squat
- 5x5 Press
- 1x5 Dead lift
- 2 x max reps Pull ups
- 2 x max reps Dips
L2: Heavy
- 4x5 Front squat
- 4x5 Press
- 1x5 Dead lift
- 2 x max reps Pull ups
- 2 x max reps Dips
L1: Heavy
- 3x5 Front squat
- 3x5 Press
- 1x5 Dead lift
- 2 x max reps Pull ups
- 2 x max reps Dips
Train Hard!
Rayne
6/6/09 Saturday
Warm up!
Main Set:
L3: 150 Burpees - for time!
L2: 75 Burpees - for time!
L1: 25 Burpees - for time!
*This will not be pleseant. This will be a "suck fest". So suck it up and go hard!
Getsome!
Rayne
6/5/09 Friday
Rest Day!
Gloves on, 100% black out, packaging a "down" firefighter. You must train for the worst case scenerio, then, anything less is easy.
Happy Rest Day!
Rayne
Gloves on, 100% black out, packaging a "down" firefighter. You must train for the worst case scenerio, then, anything less is easy.
Happy Rest Day!
Rayne
6/4/09 Thursday
Warm up!
Main Set:
L3:
- 5 min Kettle bell Clean and Jerk
- 100 air squats
- 5 min KB Snatch
- 100 air squats
- 5 min KB Clean and Jerk
L2:
- 2.5 min Kettle bell Clean and Jerk
- 50 air squats
- 2.5 min KB Snatch
- 50 air squats
- 2.5 min KB Clean and Jerk
L1:
- 2 min Kettle bell Clean and Jerk
- 25 air squats
- 2 min KB Snatch
- 100 air squats
- 2 min KB Clean and Jerk
Main Set:
L3:
- 5 min Kettle bell Clean and Jerk
- 100 air squats
- 5 min KB Snatch
- 100 air squats
- 5 min KB Clean and Jerk
L2:
- 2.5 min Kettle bell Clean and Jerk
- 50 air squats
- 2.5 min KB Snatch
- 50 air squats
- 2.5 min KB Clean and Jerk
L1:
- 2 min Kettle bell Clean and Jerk
- 25 air squats
- 2 min KB Snatch
- 100 air squats
- 2 min KB Clean and Jerk
Train Hard
Rayne
6/3/09 Wednesday
Warm up!
Main Set:
L3:
- 5x5 Back Squat
- 5x5 Power Clean
- 1x5 Dead Lift
L2:
- 4x5 Back Squat
- 4x5 Power Clean
- 1x5 Dead Lift
L1:
- 3x5 Back Squat
- 3x5 Power Clean
- 1x5 Dead Lift
Train Hard!
Rayne
Main Set:
L3:
- 5x5 Back Squat
- 5x5 Power Clean
- 1x5 Dead Lift
L2:
- 4x5 Back Squat
- 4x5 Power Clean
- 1x5 Dead Lift
L1:
- 3x5 Back Squat
- 3x5 Power Clean
- 1x5 Dead Lift
Train Hard!
Rayne
6/1/09 Monday
Warm up!
Main Set:
L3: 10 rnds
- 10 Pushups
- 15 Situps
- 20 Air Squats
L2: 5 rnds
- 10 Pushups
- 15 Situps
- 20 Air Squats
L1: 3 rnds
- 10 Pushups
- 15 Situps
- 20 Air Squats
Train Hard
Rayne
Main Set:
L3: 10 rnds
- 10 Pushups
- 15 Situps
- 20 Air Squats
L2: 5 rnds
- 10 Pushups
- 15 Situps
- 20 Air Squats
L1: 3 rnds
- 10 Pushups
- 15 Situps
- 20 Air Squats
Train Hard
Rayne
5/31/09 Sunday (unloading week)
Warm up!
Main Set:
L3: 5 rnds
-10 Hindu Squats
-10 Hindu Push up
- 30second back bridge
L2: 3 rnds
-10 Hindu Squats
-10 Hindu Push ups
- 30second back bridge
L1: 3 rnds
-5 Hindu Squats
-5 Hindu Push ups
- 10 second back bridge or glute bridge
Main Set:
L3: 5 rnds
-10 Hindu Squats
-10 Hindu Push up
- 30second back bridge
L2: 3 rnds
-10 Hindu Squats
-10 Hindu Push ups
- 30second back bridge
L1: 3 rnds
-5 Hindu Squats
-5 Hindu Push ups
- 10 second back bridge or glute bridge
Train Hard
Rayne
5/29/09 Friday (unloading week)
Warm up!
Main Set:
L3: 3 rnds
- 5 tire Flips
- 10 Push ups
- 15 Box Jumps
L2: 2 rnds
- 5 tire Flips
- 10 Push ups
- 15 Box Jumps
L1: 1 rnd
- 5 tire Flips
- 10 Push ups
- 15 Box Jumps
Train Hard!
Rayne
Main Set:
L3: 3 rnds
- 5 tire Flips
- 10 Push ups
- 15 Box Jumps
L2: 2 rnds
- 5 tire Flips
- 10 Push ups
- 15 Box Jumps
L1: 1 rnd
- 5 tire Flips
- 10 Push ups
- 15 Box Jumps
Train Hard!
Rayne
5/28/09 Thursday (unloading week)
Warm Up!
Main Set:
L3: 8 Rnds
- Run 200m
- 10 Dumb Bell Thrusters
L2: 6 Rnds
- Run 200m
- 10 Dumb Bell Thrusters
L1: 3 Rnds
- Run 200m
- 10 Dumb Bell Thrusters
Main Set:
L3: 8 Rnds
- Run 200m
- 10 Dumb Bell Thrusters
L2: 6 Rnds
- Run 200m
- 10 Dumb Bell Thrusters
L1: 3 Rnds
- Run 200m
- 10 Dumb Bell Thrusters
Train Hard
Rayne
5/26/09 Tuesday (Unloading Week)
Warm up!
Main Set:
L3: 30 Sand Bag get ups
L2: 15 Sand Bag get ups
L1: 6 Sand Bag get ups
Main Set:
L3: 30 Sand Bag get ups
L2: 15 Sand Bag get ups
L1: 6 Sand Bag get ups
Train Hard!
Rayne
5/25/09 Monday (Unloading week)
Warm up!
Technique day! Take some time to work on Squating, Olympic lifts, Kettlebell movements, Etc. Keep the weights light and focus on perfecting your form.
Technique day! Take some time to work on Squating, Olympic lifts, Kettlebell movements, Etc. Keep the weights light and focus on perfecting your form.
Train Hard!
Rayne
5/23/09 Saturday
Warm up!
Main Set:
L3: 20-15-10 for time
- Power Snatches
- KettleBell Swings
- Dips
L2: 15-10-5 for time
- Power Snatches
- KB Swings
- Dips
L1: 10-5- 3 for time
- Power Snatches
- KB Swings
- Dips
Main Set:
L3: 20-15-10 for time
- Power Snatches
- KettleBell Swings
- Dips
L2: 15-10-5 for time
- Power Snatches
- KB Swings
- Dips
L1: 10-5- 3 for time
- Power Snatches
- KB Swings
- Dips
Train Hard!
Rayne
5/22/09 Friday
Warm up!
Main Set:
L3: 5 rounds for time
-3 Muscle Ups
-5 Squat Cleans (heavy)
-7 Burpees
L2: 3 rounds for time
-3 Muscle Ups *
-5 Squat Cleans (moderate)
-7 Burpees
L1: 3 rounds for time
-2 Muscle Ups *
-3 Squat Cleans (light)
-5 Burpees
*No MU? Then sub pullups and dips for MU at a ration of 3:1
Main Set:
L3: 5 rounds for time
-3 Muscle Ups
-5 Squat Cleans (heavy)
-7 Burpees
L2: 3 rounds for time
-3 Muscle Ups *
-5 Squat Cleans (moderate)
-7 Burpees
L1: 3 rounds for time
-2 Muscle Ups *
-3 Squat Cleans (light)
-5 Burpees
*No MU? Then sub pullups and dips for MU at a ration of 3:1
Train Hard!
Rayne
5/20/09 Wednesday
Warm up!
Main Set:
L3: While wearing a weighted vest...
- 10min Kettle Bell Swings
- 10min KB Clean and Jerk
- 10min Kb Snatch
***
L2: While wearing a weighted vest...
- 5min Kettle Bell Swings
- 5min KB Clean and Jerk
- 5min Kb Snatch
***
L1: no vest
- 5min Kettle Bell Swings
- 5min KB Clean and Jerk
- 5min Kb Snatch
***
***Note: Do not put the KB down, everytime you set the KB down it costs you 5 burpees, to be paid at the end of this session.
Train Hard!
Rayne
Main Set:
L3: While wearing a weighted vest...
- 10min Kettle Bell Swings
- 10min KB Clean and Jerk
- 10min Kb Snatch
***
L2: While wearing a weighted vest...
- 5min Kettle Bell Swings
- 5min KB Clean and Jerk
- 5min Kb Snatch
***
L1: no vest
- 5min Kettle Bell Swings
- 5min KB Clean and Jerk
- 5min Kb Snatch
***
***Note: Do not put the KB down, everytime you set the KB down it costs you 5 burpees, to be paid at the end of this session.
Train Hard!
Rayne
5/19/09 Tuesday
Warm up!
Main Set:
L3:
- 5 x 5 Back Squat
- 5 x 5 Press
- 1 x 5 Dead Lift
- 3 x max rep pull ups
- 3 x max rep push ups
L2:
- 5 x 5 Back Squat
- 5 x 5 Press
- 1 x 5 Dead Lift
- 2 x max rep pull ups
- 2 x max rep push ups
L1:
- 3 x 5 Back Squat
- 3 x 5 Press
- 1 x 5 Dead Lift
- 1 x max rep pull ups
- 1 x max rep push ups
Maricopa, Station 574, got some new training tools!
Train Hard!
Rayne
Main Set:
L3:
- 5 x 5 Back Squat
- 5 x 5 Press
- 1 x 5 Dead Lift
- 3 x max rep pull ups
- 3 x max rep push ups
L2:
- 5 x 5 Back Squat
- 5 x 5 Press
- 1 x 5 Dead Lift
- 2 x max rep pull ups
- 2 x max rep push ups
L1:
- 3 x 5 Back Squat
- 3 x 5 Press
- 1 x 5 Dead Lift
- 1 x max rep pull ups
- 1 x max rep push ups
Maricopa, Station 574, got some new training tools!
Train Hard!
Rayne
5/17/09 Sunday
Warm up
Main Set: Breath ladders
L3: Three rounds of a ladder 1, 2, 3, 4, 5, 6, 7, 8, 9, 10-then back down to 1
- Man Builders
L2: Two rounds of a ladder 1-10-1
- Man builders
L1: One ladder 1-10-1
- Man builders
Train Hard!
Rayne
Main Set: Breath ladders
L3: Three rounds of a ladder 1, 2, 3, 4, 5, 6, 7, 8, 9, 10-then back down to 1
- Man Builders
L2: Two rounds of a ladder 1-10-1
- Man builders
L1: One ladder 1-10-1
- Man builders
Train Hard!
Rayne
5/16/09 Saturday
Warm up!
Main Set:
L3: 10min Kettle Bell complex
- 10 two hand swings
- 20 single hand swings*
- 20 Clean and press*
- 20 Snatches*
L2: 5min Kettle Bell complex
- 10 two hand swings
- 20 single hand swings*
- 20 Clean and press*
- 20 Snatches*
L1: 3min Kettle Bell complex
- 5 two hand swings
- 10 single hand swings*
- 10 Clean and press*
* Split reps between your L & R, switching hands as often as needed.
Train Hard!
Rayne
Main Set:
L3: 10min Kettle Bell complex
- 10 two hand swings
- 20 single hand swings*
- 20 Clean and press*
- 20 Snatches*
L2: 5min Kettle Bell complex
- 10 two hand swings
- 20 single hand swings*
- 20 Clean and press*
- 20 Snatches*
L1: 3min Kettle Bell complex
- 5 two hand swings
- 10 single hand swings*
- 10 Clean and press*
* Split reps between your L & R, switching hands as often as needed.
Train Hard!
Rayne
5/14/09 Thursday
Warm up!
Main Set:
L3: 10, 9, 8...1
Clean ¾ BW
Press 1/2 BW
Deadlift 1.5 x BW
L2: 8, 7, 6...1
Clean 1/2 BW
Press 1/3 BW
Deadlift BW
L1: 6, 5, 4...1
Clean 1/4 BW
Press 1/4 BW
Deadlift 1/2 BW
Train Hard!
Rayne
Main Set:
L3: 10, 9, 8...1
Clean ¾ BW
Press 1/2 BW
Deadlift 1.5 x BW
L2: 8, 7, 6...1
Clean 1/2 BW
Press 1/3 BW
Deadlift BW
L1: 6, 5, 4...1
Clean 1/4 BW
Press 1/4 BW
Deadlift 1/2 BW
Train Hard!
Rayne
5/13/09 Wednesday
Warm up!
Main Set: 1 rep Max
Levels 1, 2, & 3:
Slowly work your way up to your one rep max in the following lifts:
Dead Lift
Press
Low Back Squat
Main Set: 1 rep Max
Levels 1, 2, & 3:
Slowly work your way up to your one rep max in the following lifts:
Dead Lift
Press
Low Back Squat
Train Hard! Set some new PR's!
Rayne
5/12/09 Tuesday
Rest Day!
Boy Scouts flying the colors, a beautiful thing to see.
Happy Rest Day
Rayne
5/11/09 Monday (Unloading is over - back to work!)
Warm up!
Main Set:
L3: 10 rounds 30 secs recovery btween rnds
10 Over Head Squats (Moderate load)
10 Weighted Push Ups
L2: 6 rnds 30secs reco btwn rnds
10 Over Head Squats (Moderate load)
10 Weighted Push Ups
L1: 6 rnds 30secs reco btwn rnds
5 Over Head Squats (Light load)
5 Push Ups
Dude! A surf board on a fire truck, some people have all the fun!
Train Hard!
Rayne
Main Set:
L3: 10 rounds 30 secs recovery btween rnds
10 Over Head Squats (Moderate load)
10 Weighted Push Ups
L2: 6 rnds 30secs reco btwn rnds
10 Over Head Squats (Moderate load)
10 Weighted Push Ups
L1: 6 rnds 30secs reco btwn rnds
5 Over Head Squats (Light load)
5 Push Ups
Dude! A surf board on a fire truck, some people have all the fun!
Train Hard!
Rayne
5/10/09 Sunday (Unloading Week)
Warm up!
Main Set:
L3: 10, 9, 8...1 your done
- Pull ups
- Box Jumps
- Burpees
L2: 8, 7, 6...1 your done
- Pull ups
- Box Jumps
- Burpees
L1: 6, 5, 4...1 your done
- Pull ups
- Box Jumps
- Burpees
Main Set:
L3: 10, 9, 8...1 your done
- Pull ups
- Box Jumps
- Burpees
L2: 8, 7, 6...1 your done
- Pull ups
- Box Jumps
- Burpees
L1: 6, 5, 4...1 your done
- Pull ups
- Box Jumps
- Burpees
Rich, represent'n while in Hawaii.
Train Hard!
Rayne
5/8/09 Friday (Unloading Week)
Warm up!
Main Set:
L3: 30 Turkish Get ups with barbell or heavy Kettlebell.
L2: 20 TGU
L1: 10 TGU
Main Set:
L3: 30 Turkish Get ups with barbell or heavy Kettlebell.
L2: 20 TGU
L1: 10 TGU
Train Hard!
Rayne
5/7/09 Thursday (Unloading Week)
5/5/09 Tuesday (Unloading Week)
Warm up!
Main Set: Body Builders
L3: 50 body builders
L2: 30 body builders
L1: 20 body builders
Main Set: Body Builders
L3: 50 body builders
L2: 30 body builders
L1: 20 body builders
Train Hard ...then go celebrate Cinco de Mayo!
Rayne
5/4/09 Monday (Unloading Week)
Warm up!
Main Set:
L3: 3 rounds for time
15 Dead Lifts (moderate weight)
10 Burpees
L2: 2 rounds for time
15 Dead Lifts (moderate weight)
10 Burpees
L1: 2 rounds for time
10 Dead Lifts (Light weight)
5 Burpees
Remember, this is an unloading week, good movement and reduced intensity are the critical factors.
Rayne
Main Set:
L3: 3 rounds for time
15 Dead Lifts (moderate weight)
10 Burpees
L2: 2 rounds for time
15 Dead Lifts (moderate weight)
10 Burpees
L1: 2 rounds for time
10 Dead Lifts (Light weight)
5 Burpees
Remember, this is an unloading week, good movement and reduced intensity are the critical factors.
Rayne
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