firefighter fitness training

June 28th, 2012

Powerlifting Ladder – Week 2, Day B

 

Not sure what our Powerlifting ladder is? Check it out!

 

If not sure you want to do our powerlifting ladder, simply do the following exercises but aim for 5 sets of 5 reps

 

Super-Set the following for 5 rounds

Deadlifts – 2 sets of Warmups + one set of 3 x 70% 1RM, one set of  3 x 80% 1RM, one set of 3 x 90% 1RM (in my case, 240, 275, 310lb)

Alternating Dumbbell Press - 45lb x 16 (8 each side)

2 Min Rest

 

Super-Set the following for 5 rounds

Incline Press – 2 sets of Warmups + one set of 3 x 70% 1RM, one set of  3 x 80% 1RM, one set of 3 x 90% 1RM (in my case, 60,70,80lb)

Hand-off Push-Ups x 15

1:15 Min Rest

 

Super-Set the following for 5 rounds

Lying Tricep Extension (Powerlift Version)  x 8 Reps

Weighted Chin-Ups x 6 – Strict form, from a dead-hang to your chin at bar-level (add 20lb either with a weightbelt or hold a 20lb between your lower-legs)

1:15 Min Rest

 

Do it safely – make sure your technique is correct above all else!

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