November 1st – 13th, 2012


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November 1st – 13th, 2012

Hey Guys!

Many apologies for the lack of recent updates. Busy with a variety of things.

I missed updating the fact that we had a couple of workouts recently – Light Day B and Heavy Day A of our Firefighter Hybrid Workout V2 !! Same thing as usual, just ever increasing weight!

We also did a quick metcon at work.

 

I’m going to be on vacation for the next 9 days – going down to the Bahamas for some fun in the sun. While I won’t be powerlifting down there, I’ll be doing some light metcons on the beach based on the workouts from the iPhone app I referred to last weekend – Nike Training Club. These are light resistence exercises and should help to justify drinking all day… (at least in theory).

In the meantime – if you are following the Firefighter Hybrid Workout V2, you should be in a good enough position at this point to proceed with the same format, just more weight! If you haven’t started it yet, have a good look at it and follow the template to a tee and your workout will thank you!

If you are looking for challenging workouts – have a look at our Never Do Nothing Named Wods!

For more information on the benefits of Powerlifting and Metabolic conditioning - check out the proper documentation!!

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October 31st, 2012


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October 31st, 2012

Sorry for the late posting… was out stealing candy last night for Halloween!!!

As for working out with a 10lb pumpking on your head, I don’t recommend it. I tried it two years ago and spent about two weeks with a sore neck. Jumping up the pull-up bar was nearly impossible since I couldn’t see it – and doing push-ups with my head crashing into the ground wasn’t fun… oh well – live and learn!

Firefighter Hybrid Workout V2 - Day A – Medium

 

Squats – 3 x 5 warmup (increasing weight) – 3 x 5 working (increasing weight – hope to hit 250lb)

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 @ 155b

Weighted Sit-Ups 5 x 10 @ 25lb

1 Minute Rest

 

Super-Set Two –

Weighted Tricep Dip + 45lbs x 8

Pull-Ups – Wide-Grip 5 x Max (at least 7 reps per set if possible!!)

1 Minute Rest

 

20121101-201519.jpg

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