firefighter fitness training

July 25th, 2012


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July 25th, 2012

Powerlifting Ladder Week 3 – Day A – Cycle 2

If not performing our Powerlifting Ladder – then just 5×5 of the same powerlifting exercises. As long as you’re pushing it and doing an honest lift, that’s all we ask!

 

 

 

 

Super-Set the following (for a total of 5 sets);

Squats – Warm-up x 2 sets – then 5 reps at 75% one rep max, 3 reps at 85%, 1 rep at 95% (in my case, 215lb, 240lb, 265lb) (do as many as possible for last set)

Push-ups x 35

2 minute rest

 

Super-Set the following (for a total of 5 sets);

Presses – Warm-up x 2 sets – then 5 reps at 75% one rep max, 3 reps at 85%, 1 rep at 95% (in my case, 90lb, 100lb, 115lb) (do as many as possible for last set)

Planks hold for 1:20

1.5 minute rest

 

Super-Set the following for 5 sets;

10 x Tricep Dips + weighted with 20lb hanging off a weight belt or a 20lb DB between your legs

12 x inverted rows

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