firefighter fitness training

August 29th, 2012


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August 29th, 2012

Going to be doing another ‘test’ day today:

Day A – Medium

Squats

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

Working Sets 3 Sets x 5 Reps (2 min rest)

Press

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

Working Sets 3 Sets x 5 Reps (2 min rest)

 

Super-Set One – Barbell-Rows – 5 sets x 8 Reps – this is the Rippetoe version - bar from the ground each rep!

WeightedSit-Ups – 5 sets x 8 Reps

1 Min rest between sets

 

Super-Set Two – Weighted-Dips – 5 sets x 8 Reps

Pull-Ups– Wide-Grip – 5 sets x 8 Reps

1 Min rest between sets

 

Weighted Back-Extensions

20120829-191930.jpg

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