September 30th, 2012


Warning: imagejpeg() [
function.imagejpeg]: Unable to open 'D:\Hosting\9234784\html\wp-content\uploads\et_temp/IMG_3692-337174_160x160.jpg' for writing: Permission denied in D:\Hosting\9234784\html\wp-includes\class-wp-image-editor.php on line 419
September 30th, 2012

In the off chance you haven’t seen it yet – our new Workout Cycle is out!

 

Firefighter Hybrid Workout V2 - Day A – Medium

 

Squats – 3 x 5 warmup (increasing weight) – 3 x 5 working (increasing weight – hope to hit 240lb)

1.5 minute Rest

 

Press – 3 x 5 warmup (increasing weight) – 3 x 5 working (increasing weight – hope to hit 120lb)

1.5 Minute Rest

 

Super-Set One –

Barbell Rows 5 x 8 @ 140lb

Weighted Sit-Ups 5 x 10 @ 25lb

1 Minute Rest

 

Super-Set Two –

Weighted Tricep Dips – 5 x 8 @ 45lb

Pull-Ups – Wide-Grip 5 x Max

1 Minute Rest

read more

September 28th, 2012


Warning: imagejpeg() [
function.imagejpeg]: Unable to open 'D:\Hosting\9234784\html\wp-content\uploads\et_temp/Weight-Plates-350916_160x160.jpg' for writing: Permission denied in D:\Hosting\9234784\html\wp-includes\class-wp-image-editor.php on line 419
September 28th, 2012

Sorry for the late posting again – busy weekend with the family!

September 28th was Firefighter Hybrid Workout V2 - Day B – Heavy

Today we’ll be doing the following strength workout:

Day B

Squats:

Warm-Up 3 Sets x 3 Reps (increasing weight)

Working Sets 3 Sets x 3 Reps (increasing weight) (up to 265lb?)

2.5 Minute Rest between working sets

 

Bench Press

Warm-Up 3 Sets x 3 Reps (increasing weight)

Working Sets 3 Sets x 3 Reps (increasing weight) (up to 195?)

2 minute rest between working sets

 

Power Cleans

Warm-Up 2 Sets x 3 Reps (increasing weight)

Working Set – 5 x 3 Reps (135lb?)

1.5 minute rest between working sets

 

Super-Set – Romanian Deadlifts 5 x 8 x 100lbs

Weighted Chin-Ups 5 x max (25lb plate)

1 Minute Rest between sets

 

Weighted Back Extensions – 5 x 10 (10lbs) – 1 minute rest between sets

read more

September 27th, 2012


Warning: imagejpeg() [
function.imagejpeg]: Unable to open 'D:\Hosting\9234784\html\wp-content\uploads\et_temp/20120927-172512-110357_160x160.jpg' for writing: Permission denied in D:\Hosting\9234784\html\wp-includes\class-wp-image-editor.php on line 419
September 27th, 2012

Did a metcon at the station today;

3 rounds of the following;

1 minute wall-climbs
1 minute jumping lunges
1 minute hang-cleans to push press 65lb
1 minute 24″ box jumps
1 minute weighted sit-ups 25lbs
1 minute rest

20120927-172512.jpg

read more

September 25th, 2012

Following our Firefighter Hybrid V2 workout - today is Day A, Light

 

Squats –

Warm-Up 2 Sets x 3 Reps (increasing weight)

Working Sets 3 Sets x 8 Reps (probably around 150lbs)

1 minute rest between set

 

Press –

Warm-Up 2 Sets x 3 Reps (increasing weight)

Working Sets 3 Sets x 8 Reps (probably around 75lbs)

1 minute rest between sets

 

Super-Set One –  Barbell Rows – 5 x 8 @ 140lbs

Weighted Sit-Ups – 5 x 10 @ 20lbs

1 minute rest between sets

 

Super-Set Two – French Barbell Press – 5 x 8 @ 65lbs

Pull-Ups – Wide-Grip – 5 x max

1 minute rest between sets

read more

September 24th, 2012


Warning: imagejpeg() [
function.imagejpeg]: Unable to open 'D:\Hosting\9234784\html\wp-content\uploads\et_temp/20120924-214943-114814_160x160.jpg' for writing: Permission denied in D:\Hosting\9234784\html\wp-includes\class-wp-image-editor.php on line 419
September 24th, 2012

Quick workout tonight – busy day so unfortunately didn’t get around to doing this until nice and late!!

200 Burpees for time

Did it in 16:42 – sucked the whole time!!

20120924-214943.jpg

read more
  • RSS
  • Facebook
  • LinkedIn
  • Twitter
  • YouTube