firefighter fitness training

December 5th – 16th 2012


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December 5th – 16th 2012

December 5th – Station Metcon

At the fire station today and decided to the following metcon – in a similar style to crossfit’s ‘Fight Gone Bad’ (which by the way I only found out why it was called fight gone bad last month – MMA fighter BJ Penn, upon completing the workout was asked how he felt – he said it felt like a “Fight Gone Bad”)

 

3 Rounds of the following for maximum reps:

1 min – Man- Makers (35lb DB)

1 min – Kettlebell Swings (20kg)

1 min – Slam-Balls (25lb)

1 min – Alternating hand Sledgehammer swings (20lb)

1 min – Box Jumps (26″)

1 min rest

December 6th – Light Day A

Squats – Warm up x 3 sets – Light weight for 3 sets x 8 reps (did 185lbs) – 1 minute rest between sets

Press – Warm up x 3 sets – Light weight for 3 sets x 8 reps (did 90lbs) – 1 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

December 9th – 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 200lbs – immediately followed last set with 8 reps at 135lbs) – 2 minute rest between sets

Deadlifts – Warm up x 3 sets – 5 sets x 3 reps (increasing every time – got to 345lbs) – 1.5 minute rest between sets

SuperSet – 5 Sets, 1 minute rest of: Shrugs x 8 reps (165lbs) + Weighted Chinups x Max reps (30lbs)

 

December 10th – Metcon

Gerkin Protocol – 14:01 minute mark

5 Sets of 10 Reps of Weighted Back Extensions (20lbs)

 

December 11th – Station metcon

1 Round per minute until you can’t complete the round in a minute (Crossfit Christine?)

5 Pullups – Strict

10 Push-ups

15 Squats (body-weight)

 

December 12th – 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 115lbs) – 1.5 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

 

 

December 14th – 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

Powercleans – Warm up x 3 sets – Light weight for 5 sets x 3 reps (did 115lbs) – 1 minute rest between sets

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

Gerkin Protocol : 14:03 Minute Mark

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