October 28th, 2012


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October 28th, 2012

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 275lb?)

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 205?)

2 minute rest between working sets

 

Power-Cleans

Warm-Up to Working set (increasing weight)

5 x 3 x 95lbs – Working on Technique today

 

Super-Set – Romanian Deadlifts 5 x 8 x 135lbs

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

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October 27th, 2012


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October 27th, 2012

Today at work I downloaded an iPhone application that some coworkers had been talking about;

Nike Training Club

Seems perfect for just getting a quick workout in where it’s not too intense so that it doesn’t take away from either my main workout, or my ability to fight a fire… But is still a workout to get the heart pumping, burn some calories, and build some cardio.

I did the following workout ‘Get Lean’ – ‘Advanced’ – ‘Razor Sharp’

These workouts require minimal equipment and space – might start doing more of these when at work in addition to our main workout.

For maximum reps using a 25lb dumbbell;

1 min Plank
1 min Wood Chop w/weight
30 sec high knee runs in place
30 sec squat jumps
1 min alternating froggers
1 min side planks
1 min burpee jumps w/weight
30 sec ski jumps w/weight
30 sec split jumps
1 min plank
1 min jump wood chops w/weight
30 sec v-Situps
30 sec 2 feet plank side hops
1 min sumo squat with press w/weight
1 min deadlifts w/weight
30 sec mountain climbers
30 sec tuck jumps
1 min plank
2 min single leg deadlifts w/weight
1 min frogger to sumo squat
1 min v-ups
2 min push-away balance press
1 min 2 feet lateral hops
1 min crazy ivans
1 min froggers
30 sec opposite arms/legs supermans
1 min full extensions
1 min Situps
2 min side planks

Stretching…

Unfortunately I lost count of the reps by the 4th exercise… Lol!

20121027-161855.jpg

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October 26th, 2012


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October 26th, 2012

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

Squats –

Warm-Up 3 Sets x 5 Reps (increasing weight)

Working Sets 3 Sets x 8 Reps (probably around 174lbs)

1 minute rest between set

Press –

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

Working Sets 3 Sets x 8 Reps (probably around 90lbs)

1 minute rest between sets

Super-Set One – Barbell Rows – 5 x 8 @ 150lbs

Weighted Sit-Ups – 5 x 10 @ 25lbs

1 minute rest between sets

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

Pull-Ups – Wide-Grip – 5 x max

1 minute rest between sets

20121008-191205.jpg

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October 23rd, 2012


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October 23rd, 2012

Firefighter Hybrid Workout V2 - Day B – Medium

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 5 Reps (increasing weight) (245-245-245lbs)

1.5 Minute Rest between working sets

 

Bench Press

Warm-Up 3 Sets x 5 Reps (increasing weight)

Working Sets 3 Sets x 5 Reps (increasing weight) (170-175-185lbs)

1.5 minute rest between working sets

 

Deadlifts

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

Working Set – 5 x 5 Reps (225lbs)

1.5 minute rest between working sets

 

Super-Set – Shrugs 5 x 8 x 175lbs

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

1 Minute Rest between sets

20121023-194220.jpg

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October 21st, 2012


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October 21st, 2012

We did Day A – Heavy of our Firefighter Hybrid Workout V2 today

 

Day A

 

Squats

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

Working Sets 3 Sets x 3 Reps (increasing weight – 250-260-270lb in my case)

 

Press

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

Working Sets 3 Sets x 3 Reps (increasing weight – 110-120-130lb in my case)

 

Super-Set One

5 rounds of;

Barbell Rows @ 145lb x 8

Weighted Sit-Ups @ 25lb x 10

 

Super-Set Two

5 rounds of;

Weighted Tricep Dips @ 25lb x 8

Pull-Ups – Wide-Grip x max

20121021-202003.jpg

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