firefighter fitness training

December 29th 2012 – January 9th 2013


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December 29th 2012 – January 9th 2013

It’s a new year – and we’re already starting our 5th full month of our latest workout routine. We’re giving it another 2 full months then we’ll be revisiting our programming and perhaps try something else. So far we’ve been making decent strength gains. Our workouts of the past week+ has been the following;

 

December 29th – Heavy Day B

Squats – Warm up x 3 sets – Heavy weight for 3 sets x 3 reps (Got to 285lbs – immediately followed last set with 6 reps at 200lbs) – 2 minute rest between sets

Bench – Warm up x 3 sets – Heavy weight for 3 sets x 3 reps (Got to 205lbs – immediately followed last set with 8 reps at 135lbs) – 2 minute rest between sets

Power cleans – Warm up x 3 sets – 5 sets x 3 reps (135lbs) – 1.5 minute rest between sets

SuperSet – 5 Sets, 1 minute rest of: Shrugs x 8 reps (170lbs) + Weighted Chinups x Max reps (30lbs)

December 31st – Medium Day A

Squats – Warm up x 3 sets – Medium weight for 3 sets x 5 reps (did 245lbs) – 1.5 minute rest between sets

Press – Warm up x 3 sets – Medium weight for 3 sets x 5 reps (did 110lbs) – 1.5 minute rest between sets

SuperSet #1 – 5 Sets, 1 minute rest of : Barbell Back Row x 8 reps (170lbs) + Weighted Sit-Ups x 10 reps (30lbs)

SuperSet #2 – 5 Sets, 1 minute rest of: Weighted Tricep Dips x 8 reps (45lbs) + Wide-Grip Pull-Ups x Max Reps

January 2nd – Metcon

Gerkin Protocol at Work – got to 13:23 – jumped off for a call. Was not going to do Gerkin again upon return…

January 3rd – Light Day B

Squats – Warm up x 3 sets – Light weight for 3 sets x 8 reps (did 180lbs) – 1 minute rest between sets

Bench – Warm up x 3 sets – Light weight for 3 sets x 8 reps (did 160lbs) – 1 minute rest between sets

Deadlifts – Warm up x 3 sets – Light weight for 5 sets x 3 reps (did 375lbs) – 1 minute rest between sets

SuperSet – 5 Sets, 1 minute rest of: Romanian Deadlifts x 8 reps (165lbs) + Weighted Chinups x Max reps (35lbs)

January 5th – Station Metcon

In full turn-out gear plus SCBA – did 4 rounds of the following for time;

25 squats

20 lunges

25 push-ups

6:15 min

January 6th – Heavy Day A

Squats – Warm up x 3 sets – Heavy weight for 3 sets x 3 reps (did 280lbs on last set) – 2 minute rest between sets

Press – Warm up x 3 sets – Heavy weight for 3 sets x 3 reps (did 135lbs) – 2 minute rest between sets

SuperSet #1 – 5 Sets, 1 minute rest of : Barbell Back Row x 8 reps (165lbs) + Weighted Sit-Ups x 10 reps (30lbs)

SuperSet #2 – 5 Sets, 1 minute rest of: Weighted Tricep Dips x 8 reps (45lbs) + Wide-Grip Pull-Ups x Max Reps

January 8th –Metcon

Sprint Intervals on Treadmill – 30 seconds all out sprint at 10% incline and 9mph – 45 seconds walking. Did 10 intervals

Maximum push-ups in 2 minutes

50 Man-Makers (35lbs) for time

January 9th – Medium Day B

Squats – Warm up x 3 sets – Medium weight for 3 sets x 5 reps (did 245lbs) – 1.5 minute rest between sets (plus one extra set at end of 8 x 135lbs)

Bench – Warm up x 3 sets – Medium weight for 3 sets x 5 reps (did 175lbs) – 1.5 minute rest between sets (plus one extra set at end of 8 x 135lbs)

Power-Cleans – Warm up x 3 sets – Medium weight for 5 sets x 3 reps (did 140lbs) – 1 minute rest between sets

SuperSet – 5 Sets, 1 minute rest of: Romanian Deadlifts x 8 reps (170lbs) + Weighted Chinups x Max reps (35lbs)

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