firefighter fitness training

July 28th, 2012


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July 28th, 2012

Powerlifting Ladder Week 3 – Day B – 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);

Deadlifts – Warm-up x 2 sets – then 5 reps at 75% one rep max, 3 reps at 85%, 1 rep at 95% (in my case, 265lb, 300lb, 335lb) (do as many as possible for last set)

Alternating Dumbbell Presses – 45lb x 8 each side

2 minute rest

 

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

Bench Press – Warm-up x 2 sets – then 5 reps at 75% one rep max, 3 reps at 85%, 1 rep at 95% (in my case, 145lb, 165lb, 185lb) (do as many as possible for last set)

Hands-off Push-ups x 15

1.5 minute rest

 

Super-Set the following for 5 sets;

Lying Tricep Extension – Powerlifting Version - 100lbs x 8

Weighted Chin-ups +20lb x As Many As Possible

1.5 minute rest

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