firefighter fitness training

November 21st – 28th, 2012


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November 21st – 28th, 2012

Busy week of the usual workouts – including the previously mentioned Gerkin Protocol – which is proving to be quite the b*tch!! Doing after a full workout as well was a nice challenge.

November 21st – Heavy Day B

Squats – Warm up x 3 sets – Heavy weight for 3 sets x 3 reps (Got to 280lbs – 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

Powercleans – Warm up x 3 sets – 5 sets x 3 reps (did 135lbslbs) – 1.5 minute rest between sets

SuperSet –  5 Sets, 1 minute rest of: Romainian Deadlifts x 8 reps (150lbs) + Weighted Chinups x Max reps (30lbs)

 

November 22nd – Metcon

Gerkin Protocol – 13 minute mark

Maximum Plank Position

DB Man-Makers (25lbs) – 5 sets of 8 reps – 1 minute rest between sets

 

November 24th – Medium Day A

Squats – Warm up x 3 sets – Medium weight for 3 sets x 5 reps (did 240lbs) – 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 (160lbs) + 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

Gerkin Protocol – 13 minute mark

 

November 26th – Metcon

Gerkin Protocol – 13:34 minute mark

50 Renegade Rows for time (45lb DB) – 3:46

Max Plank Position

 

November 28th – 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 5 reps (did 280lbs) – 1 minute rest between sets

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

Weighted Sit-ups on the Sit-Up Bench – 20lb DB – 5 Sets of 10 Reps – 1 minute rest between sets

 

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