Captain's log - 12-27-08

Training today – Saturday December 27, 2009 – 1530 hrs – Fire Station #2

TRX – Suspension training system

• 1 min – TRX deep squats – wide stance
  
• 30 sec of front press – lunge position – alternating between low and high hand positions
  
• 1 min – TRX deep squats – medium stance
  
• 30 sec – TRX row – feet together, elbows at sides, 45, and 90
  
• 1 min – TRX deep squats – narrow stance – feet together
  
• 30 sec of front press – lunge position – alternating between low and high hand positions
  
• 30 sec – TRX row – feet together, elbows at sides, 45, and 90
  
• Step back lunge – 10 each side, step back balance lunge – 10 each side
  
• Marry straps – TRX alternating rotational single arm cross press – 10 reps
  
• TRX transverse plane single arm rows – 5 right, 5 left
  
• Single arm press – 5 right, 5 left, neutral stance – feet shoulder width apart
  
• TRX single arm rows – 5R/5L – shoulder width stance
  
• Repeated cross press, T-rows, single press, single row circuit 2 more times
  

Kettlebell/Squat Training – Gym Boss Timer set for 30 sets, 30/15 sec work/rest intervals

• Box squats – wide stance, medium stance, narrow stance, feet together – (4 sets)
  
• Box squats with 16 kg kettlebell – clean, rack, squat –switch –(2 sets)
  
• S/A – swing, clean, front squat, switch, repeat, (2 sets)
  
• Single arm – swing, clean, high pull, switch – (10 sets)
  
• Alt swings – x1, Alt clean, x1, Alt. high pulls x1 – repeat 2 x (6 sets)
  
• 2 hand swings – x1, alt. swing x1, alt clean x1, alt high pull x1 (4 sets)
  
• Alt swings – x1, Alt clean, x1, Alt. high pulls x1 – repeat 2 x (2 sets) – total 30 sets
  
• Turkish Getups – no weight – 3 x each side
  
• TGU – 12 kg – left side – full x2 – ¼ right side
  
• Shoulder stability – 12 kg – 3x both sides